Siegel, Bosworth and Sorensen Division and Fyzical Shady Grove

01/29/2026

How much sleep do I need?

How many hours of sleep you need changes based off your age.

As a general rule, you need more sleep when your younger and still growing. School age children require 9-12 hours per night and teenagers need 8-10 hours per night.

As we age, the number of hours reduces. Adults generally need at least 7 hours per night.

Getting enough quality sleep is important. Insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, obesity, and depression.

01/26/2026

3 reasons why stress can prevent weight loss

1. Stress can cause someone to "stress eat". This leads to a higher caloric intake, thus causing weight gain. We also grave sweet, salty or high fat foods when we are stressed because these foods stimulate the brain to release chemicals that reduce tension.

2. Stress causes the body to produce more cortisol. Cortisol causes the body to store fat which can make it more difficult to lose weight.

3. Stress generally leads to poor sleep. Less sleep and feelings of fatigue cause the body to produce a hormone that causes the sensation of hunger. This can lead to over eating and further weight gain.

Managing stress is a key part of weight loss. Exercising, reducing caffeine intake, and addressing stressors can help you reduce stress and achieve your goal weight.

01/19/2026

Why is physical activity important?

In addition to helping you lose weight, physical activity offers a number of health benefits including: improving sleep quality, reducing blood pressure, reducing pain, reducing symptoms of anxiety or depression, and reducing your risk of disease.

When losing weight, more physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.

01/12/2026

Maintaining a healthy weight includes eating healthy and well-rounded meals. If your New Year's Resolution is to start a new diet, it may be simpler than you think.

Consuming a variety of healthy food is better than eliminating one type of food such as carbohydrates. If you reduce the variety of foods in your diet, you could exclude vital nutrients or not be able to stay on the diet over time.

To learn how many calories you consume regularly, write down the foods you eat and the beverages you drink, plus the calories they have, each day. Check the nutrition facts label for serving sizes and number of calories, and consider portion size.

The CDC has a great resources call MyPlate Plan that calculates the number of calories needed per day to maintain your current weight based on your age, s*x, height, weight, and physical activity level. Click on the results to see recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level.

(https://www.myplate.gov/myplate-plan)

01/05/2026

Do you have a New Year's Resolution?

Many people resolve to maintain a healthy weight in the new year. Achieving and maintaining a healthy weight includes healthy eating, physical activity, optimal sleep, and stress reduction. Several other factors may also affect weight gain.

Managing your weight contributes to good health now and as you age. In contrast, people who have obesity, compared to those with a healthy weight, are at increased risk for many serious diseases and health conditions.

If your resolution is to lose weight, eat healthier or be more active, stay tuned for the month of January for tips on how to successfully achieve your goals.

12/22/2025

Winter weather is upon us!
Outdoor activities in the winter can expose you to many safety hazards. Here are some ways to prepare for the winter weather:

1. Wear appropriate clothing when outside: a wind-proof jacket, layers, mittens, hats, scares and waterproof boots can help you fight off the cold weather and wind chill

2. Sprinkle salt or cat litter on icy surfaces to reduce your risk of slipping on ice

3. Walk slowly over snow or ice and make sure to bring a buddy or your cell phone when venturing outdoors

12/15/2025

Have you gotten your flu shot yet?
The time has come for cold and flu season yet again!
When you get a flu vaccine, you reduce your risk of illness, and flu-related hospitalization if you do get sick. Getting a flu vaccination is your first and most important action in preventing flu illness and potentially serious flu complications.

12/10/2025

5 tips to stay active this winter:

1. Take a walk outside, weather permitting. Getting some fresh air and vitamin D from the sun can help boost your mood during the winter months and help you meet your exercise goals!

2. Monitor the weather closely and plan ahead. Make sure you check the weather a few days in advance to plan your exercise routines. Avoid exercising outside in freezing temperatures, rain, and snow.

3. Wear layers of clothing when exercising outside, so that items can be removed easily as you become warmer. Layers will help you prevent overheating, sweating, and eventually becoming colder.

4. Workout online. Consider tuning into a TV, online, live Zoom, or Instagram workout class on days when you can't exercise outside.

5. Do some chores. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goals. And you’ll knock out some items on your to-do list while gaining health benefits.

12/03/2025

How to stay healthy during holiday travel:

Whether traveling by car, train or plane, it's important to prepare to stay healthy while on the go!

If traveling by car, bring along some water or low-calorie drinks instead of sugary drinks like soda. Plan to pack some healthy snacks such as fruits, veggies or snacks instead of chips or cookies. And plan to make a few rest stops to get out of the car and stretch your legs.

If traveling by plane, choose to walk to your gate instead of taking a tram or shuttle whenever possible. Pack an empty reusable water bottle and fill it with water after passing through security. This will ensure you stay hydrated while waiting at your gate and when in the air!

11/27/2025

11/24/2025

Can physical therapy help my headaches?

Headaches are categorized into categories depending on the cause. The most common types of headaches are tenion-type headaches and cervicogenic headaches. Both of these headache types are influenced by the musculoskeletal system.

Tension-type and cervicogenic headaches are caused by muscle tension around the jaw, face and/or neck or impaired positioning of the upper cervical spine. Physical therapy can be an effective treatment for these types of headaches by working to release the muscle tension and improve posture. This can help reduce the severity and frequency of these headaches.

If you have chronic headaches, neck pain or jaw pain, call for an initial evaluation to assess possible causes and treatment options to address your pain!

11/21/2025

What does it mean to have good "ergonomics"?

he term 'ergonomics' describes the efficiency of people's working environments. Your workplace set up significantly influences how efficient your body can complete the work in front of you. Having good workplace ergonomics can help eliminate discomfort and reduce your risk of injury at work.

Here are some tips to improve your ergonomics while working at your desk:
1. Adjust your chair so your elbows are at desk level and your wrists are straight as you type on the keyboard.
2. Set your monitor so it is at eye level and sit about 20-30 inches away from the monitor. If you use a laptop, prop it up on some books to add height, and set up a wireless keyboard to keep at desk level.
3. Keep the mouse next to the keyboard so you can maintain your elbows close to the body as you work.
4. If your feet don’t comfortably reach the ground, add a box, or foot rest to reduce strain on the low back.
5. Adjust your seat back for good support, and use the tilt feature to find a comfortable position. Use a lumbar support pillow as needed.