Everybody needs to do something to improve their health from desk jockeys to athletes. Here are some simple things you can do every day to improve your health:

  1. Drink 20-30 ounces of water first thing in the morning: This seems simple enough, but most of us don’t drink enough water throughout the day. By drinking 20-30 ounces of water before you do anything else, you are “bathing your insides” first thing. Drink the water within a few minutes.  Water is essential for life so start out the day on the right foot.
  2. Do some type of movement every morning: It doesn’t necessarily have to be exercise perse. I recommend doing some mobility exercises like the ones in our mobility videos:



  1. Reduce exposure to blue light emissions: We are bombarded by blue light emissions everywhere we look. From our energy saving LED Bulbs, to laptops, smart phones, our exposure to this blue light is affecting one of the most important aspects of our health: sleep.  Blue light affects the circadian rhythm. This type of light exposure can positively affect mood, attention, and alertness.  However, it is disruptive for trying to fall asleep.  If you spend a lot of time in front of a device, you should take the following advice:
    1. Get a blue light filter. In some of the newer IOS  and Android phones, there is a blue light filter you can turn on. Same thing if you have Windows 10 on your computer. Turning these filters on reduces your exposure to blue light. Check your settings or user manual to turn these setting on. You can even create a schedule for when your phone will turn the filter on.
    2. Avoid looking at bright screens 2-3 hours before bed.
    3. Wear glasses that filter blue light emissions.
  1. Go outside! This is for two reasons:
    1. Allowing actual sunlight to penetrate into your eyes is good for you. Natural sunlight stimulates the hypothalamus, which is the master gland of the body, which controls your mood.  No more than 20 minutes per day.  If you can, do this before 9am or after 5pm.
    2. Ground yourself to the earth. That’s right, go outside and walk around your yard without shoes and socks on for 20 minutes. Grounding yourself to the earth has a calming effect on the body, releasing energy into the ground.
  1. Stand more than you sit: Research is showing that sitting is a major cause of medical issues. What to do? Stand up.  If you sit all day at a desk, ask for a standing desk and try to stand for at least half of your working day. Doing so will help take pressure off of your lumbar spine.

written by dave radin


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