Wellness Wednesday Tip: Improving Your Physical Health

Posted on September 9, 2026 by Patrick Hercules

Physical health and wellness are key to our overall well-being. Physical health is the condition of your body and how well it functions, from the strength of your heart and lungs to your ability to fight infection and move without pain.

Physical wellness is a proactive approach that emphasizes lifestyle choices that sustain energy, resilience, and functional capacity over a lifetime.

The tenets of physical health and wellness are important for keeping your body functioning properly. They include:

Watching what you put into your body
How much physical activity you get
Maintaining a healthy weight

These tenets are positive health habits that can help you decrease your stress, lower your risk of disease, and increase your energy.

Here are some strategies to help you improve your physical health:

Increase your physical activity
- Set specific goals for your physical activity
- Take the stairs instead of the elevator
- Take a walk on your lunch break
- Set an alarm to go off every hour as a reminder to move around for a minute or two
- Keep moving while watching TV
- Take an online exercise class
Eat a healthy and nutritious diet
- Eat a variety of foods, such as fruits, vegetables, whole grains, beans, seeds, lean meat, seafood, eggs, milk, yogurt, and cheese
- Limit foods that are low in vitamins and minerals
- Cut down on sugar by choosing foods with little or no added sugar
- Get more fiber
- Replace saturated fats in your diet with unsaturated fats, such as olive, canola, or other vegetable oils instead of butter, meat fats, or shortening
- Avoid foods high in salt, such as canned, smoked, or processed foods. Choose fresh poultry, fish, and lean meat instead
- Choose more complex carbs such as starches and fiber, which can be found in whole-grain breads, cereals, starchy vegetables, and legumes
Reach your weight loss goals and maintain a healthy weight
- Weigh yourself
- Calculate how many calories you need for your healthy goals
- Record your daily food intake and physical activity
- Set specific goals
- Choose healthy meals and physical activities you enjoy
- Plan activities with friends or family
- Be patient
Build healthy habits
- Plan and identify unhealthy patterns, and set realistic goals
- Change your surroundings and find ways to make healthier choices by removing temptations
- Ask for support by finding family, friends, co-workers, neighbors, or support groups
- Speak with a mental health professional if you are experiencing severe depression, anxiety, or burnout
Build muscle safely
- Start slowly, especially if you haven’t been active for a while
- Pay attention to your body when you experience exhaustion, sore joints, or muscle pains, which is a sign you are overdoing it
- Use small amounts of weight to start and add more weight slowly over time, while focusing on your form
- Use smooth, steady movements to lift weights into position, and don’t jerk or thrust weights
- Avoid locking your arm and leg joints in a straight position
- Don’t hold your breath during strength exercises
- Ask for help by looking for a group class at a local gym, recreation center, or find a trainer
Combat age-related changes
- Commit to a healthy diet
- Drink plenty of fluids
- Move more
- Get plenty of sleep
- Limit alcohol use
- Avoid tobacco products
- Visit the doctor regularly

If you would like to improve your physical health, or experience medical problems while doing so, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Wellness Wednesday Tip: Staying Physicall Active

Posted on August 12, 2026 by Patrick Hercules

Life can move fast, and we may not have enough time to exercise as much as we would like to. Most people spend half of their day sedentary. The more you sit, the more your large muscles aren’t using glucose, the body’s main source of energy. Sitting for long periods of time can cause blood sugar levels to rise, triggering the body to release insulin.

Over time, sedentary habits cause the body to become less sensitive to insulin, resulting in insulin resistance.

Regular physical activity is one of the most important things you can do for your health. What’s more, any kind of exercise can reduce fatigue and improve sleep, decrease anxiety and depression, improve weight management, and promote brain health. It can also help prevent and reduce the risk of long-term health problems, such as heart disease, type 2 diabetes, high blood pressure, and obesity.

Additionally, regularly moving your body lowers your risk for some types of cancers, fatty liver disease, chronic pain, arthritis, and even dementia.

According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate-intensity physical activity each week. Moderate-intensity physical activity can be any activity that gets you to breathe harder and your heart beating faster, such as:

Brisk walking

Dancing

Swimming

Roller skating

Jogging

Riding a bike

Playing a sport

Moving your body doesn’t always have to involve working out in a gym. You can also climb the stairs, garden, or play with your children or pets.

Whether you are just starting or haven’t been physically active for a while, there are ways to get started. Here are some tips to help you add more physical activity to your daily life:

Look for ways to make physical activity a part of your daily routine, such as walking the dog or walking in place during commercial breaks while watching TV

Start with activities, locations, and times you enjoy

Find a place near your home or work to be physically active

Try activities with friends or family that you enjoy together

If you lack the time, space, energy, skill, or if something else is preventing you from being more physically active, such as a fear of injuring yourself, here are ways to overcome these obstacles:

Add physical activity to your daily routine, such as parking farther away from your destination or taking the stairs instead of the elevator

Schedule physical activity for times in the day or week when you will feel more energetic

Invite a friend or family member to exercise with you regularly

Choose activities you can do safely, and increase the amount you do gradually as your confidence and abilities grow

Be sure to warm up and cool down before walking to avoid injury

Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity, as it gets your body moving and your heart beating faster.

It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

Wellness Wednesday: The Benefits of Writing In A Gratitude Journal

Posted on October 9, 2024 by Patrick Hercules

The hustle of daily life sometimes overshadows the simple joys, but taking time to pause and reflect can highlight the small pleasures and improve your well-being.

A tool that can help you with reflection is writing in a gratitude journal. Writing in a gratitude journal could be beneficial as it can also help to:

Boost happiness
Reduce stress
Improve sleep
Enhance self-awareness
Cultivate optimism
Strengthen relationships
Improves physical health
Encourage resilience

A gratitude journal is a personal space to record and cherish the good things in your life, big or small. It is also a place to write down everything you feel thankful for. This can be as simple as a sunny day, a good meal, or a smile from a stranger. The key is to focus on the positives and things that bring you joy and comfort.

Taking the time to acknowledge the positives can help change your mindset, shifting your focus from what you don’t have to what you do have.

There is no wrong way to keep a gratitude journal. You can get started by writing down up to five things you feel grateful for. You can use a notebook, your phone’s notes app, your computer, or whatever works best for you.

Here are some important tips for you to consider as you start journaling:

Be as specific as possible- being clear is the key to fostering gratitude.
Go for depth over breadth- going into detail about a particular person or thing for which you’re grateful, carries more benefits than a surface-level list of many things.
Get personal- focusing on people you are grateful for has more of an impact than focusing on things you are grateful for.
Try subtraction, not just addition- Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive. Try not to take the good fortune for granted.
See the good things as gifts- thinking of the good things as gifts helps you avoid taking them for granted. Try to enjoy and savor the gifts you have received.
Savor surprises- try to record unexpected or surprising events, as they can bring up stronger feelings of gratitude.
Aim for variety- writing about some of the same people and things is fine, but try to expand on different details each time you write about them.
Write regularly- whether you write daily or every other day, commit to a regular time to journal.

Gratitude journaling can be an enjoyable path to a more appreciative and positive life. Take the steps to make it a regular part of your daily routine to soak up the benefits.

Wellness Wednesday: The Health Benefits of Napping

Posted on September 25, 2024 by Patrick Hercules

There are days when you suddenly get tired in the middle of the day and want to nap. But napping at the wrong time of day or for too long can backfire causing sleep inertia and insomnia.

If you are considering taking a nap, make sure that it is at a time when you:

Are experiencing new fatigue or unexpected sleepiness; are about to experience sleep loss like during a long work shift; are eight hours or more before bedtime.

Here are some tips that will help you get the most out of your naptime:

Keep naps short- aim to nap for 10 to 20 minutes. The longer you nap the more likely you will feel groggy afterward.
Take naps in the early afternoon- napping after 3 pm can interfere with nighttime sleep. Individual factors such as your need for sleep, your sleeping schedule, your age, and your medication use can play a role in determining the best time of day to nap.
Create a restful environment- nap in a quiet, dark place with a comfortable room temperature and few distractions.

There are many benefits of napping, including:

Relaxation
Reduced fatigue
Increased alertness
Improved mood
Improved performance
Quicker reaction time
Better memory
An improved creative mindset

After napping, give yourself time to wake up before you resume activities, especially those requiring a quick or sharp response.

#WELLNESSWEDNESDAY

Posted on December 22, 2021 by Joann Ariola

With all the running around we do and the stress we deal with each and every day, try to take a moment to center your mind and bring wellness to your entire being. Try reciting these and other positive affirmations to help start your day in a positive way.

How Is Water Good For Your Health?

Posted on August 21, 2019 by Joann Ariola

Drinking water is often touted as a way to clear the body’s system of unnecessary waste, but it actually has many more benefits.

Studies show that water can:

Lubricate the joints of the body
Help form saliva and mucous
Deliver oxygen throughout the body
Boost skin health and beauty
Cushion the brain, spinal cord and other sensitive tissues
Regulate body temperature
Aid the digestive track
Help maintain blood pressure
Help keep airways open
Makes minerals and nutrients accessible throughout the body
Prevent kidney damage
Boost performance during exercise
Promote weight loss
Helps prevent hangover

According to the Mayo Clinic, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids for women.

#WellnessWednesday

Posted on July 8, 2019 by Joann Ariola

Leonardo da Vinci, although best known as a painter, happend to be fascinated by science. Like any modern day scientist, he used observations, common-sense reasoning and research to find answers to satisfy the many questions he had regarding the health of the human body, mind and soul.

He cataloged his findings in his “Notebooks.” We are sharing one of his thoughts here and wish you a great #wellnesswednesday

“Vitality and beauty are gifts of Nature for those who live according to its laws.” ~ Leonardo da Vinci

#Wellness Wednesday

Posted on November 14, 2018 by Joann Ariola

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. -John F. Kennedy

Are You Living Your Best Life?

Posted on June 20, 2018 by Joann Ariola

We are all in search of finding ways to live our best life. Often times we base our happiness on when we will have enough money or when a great job comes along or when we find our perfect love match.

That statement begs the question, “Why wait?” Sometimes happiness arrives without any fanfare and we just begin to feel better. That single emotional change can, often times, bring change in the other areas of your life.

Here are a few tips to get you moving toward your goal:

Live a clutter free life at home and in the office.
Learn how to say “no” so that we have more time to say “yes.”
Create a realistic budget you can live within.
Realize the benefits of exercise.
Eat healthy.
Walk more.
Choose friends with a positive outlook.
Don’t take life too seriously.

Recognizing when it is your time to “make it happen” is the key to success. It may be a bit bumpy in the beginning, but everything that is worthwhile is worth working towards. Good Luck!

Can Practicing Yoga Help Lower Your Blood Pressure?

Posted on June 6, 2017 by Joann Ariola

Practicing yoga can give your overall health an added boost. Studies have found that it is also helpful in fighting hypertension when combined with other methods of management such as a healthy diet, medication and aerobic exercise. Research indicates that on average patients who incorporated yoga into their care management routine saw a notable reduction in their systolic blood pressure (top number) and diastolic blood pressure (bottom number).

It is believed that yoga is an effective complementary treatment for hypertension because it increases and strengthens the body’s ability to take in oxygen. Additionally it can help improve resiliency to stress; a trigger in elevating blood pressure levels.

If you decide to include yoga as a part of your care, it is important to know that not all yoga poses are created equal in high blood pressure management. There are some poses that are helpful and there are others that can be harmful.

Yoga poses that can be beneficial are:

Bridge pose
Posterior stretch pose
Savasana pose
Child pose

Yoga poses that should be avoided or modified include:

Bow pose
Camel pose
Feathered peacock pose
Balasana pose

It is important that you speak with your physician before trying yoga. Your physician will assess your health and advise if you are physically capable. If your doctor has given you the green light, inform your yoga instructor about your hypertension. This information will help in the prevention of injuries or the exacerbation of your medical condition.