Month: January 2017

1. Evaluate your current work-life balance. Over the course of a week, monitor your daily tasks and activities, and take notes. This will give you a snapshot of your current situation and help you make a plan for moving forward.
2. Use a calendar or to-do list as your personal assistant, to minimize the time you spend running in circles.
3. Move your body. Book a series of “exercise dates” every week.
4. Unplug from technology, especially at dinnertime and at least one hour before going to bed.
5. Prioritize time for rest and recharging. Schedule activities that energize you—and be sure to get a good night’s sleep.

Sometimes we all need a helping hand. If you’re feeling stressed or like your life is out of balance, explore the treatment options provided by our Behavioral Medicine team.

Ever wish your kids would stop staring at a screen and be more active? You’re not alone.

The American Academy of Pediatrics (AAP) estimates that today’s children are spending an average of seven hours a day on entertainment media, including television, computers, phones and other electronics. By contrast, AAP recommends one to two hours of screen time a day.

Here are six simple steps to get your kids unplugged and moving.

1. Make a family media plan—a written set of rules and guidelines.Include specifics about time limits, device curfews, guidelines for information not to be accessed or shared on the Internet, as well as consequences for not following house rules.
2. Keep all screens in public spaces and out of bedrooms. Set up an “overnight charging station,” where everyone’s mobile devices are docked for the night and out of reach.
3. Be a role model. Set a good example by curbing your own screen-use time. Replace it with family activities or exercise.
4. Encourage and get involved in physical activities the whole family can enjoy. Go ice skating, cross-country skiing or sledding, or visit a community center for a swim or cardio class.
5. Get outdoors and enjoy the fresh air. Venture out on a family hike, walk to a nearby park or go birdwatching.
6. Teach your kids the nutritional value of food. Encourage healthy snacks and make sure your active family stays well hydrated by drinking plenty of water.

To learn more about PacMed pediatricians, or call for an appointment, 1.888.4PACMED.

Why let wintery weather sidetrack your exercise goals? It’s time to bundle up, put on your walking shoes and explore our spectacular scenery. Dr. Ari Gilmore offers this advice on how to get moving.

One great aspect of walking is that you can do it in any weather—without investing in expensive equipment or joining an athletic club. Walking 30 to 60 minutes daily at a moderate pace burns fat, lowers blood pressure and strengthens bones, muscles and joints. It may also reduce risk for heart disease, type 2 diabetes, various cancers and osteoporosis.

If you are just starting a walking program:

• See your doctor if you don’t currently exercise, have diabetes or high blood pressure, or are over 65.
• Get fitted for a good pair of walking or running shoes.
• Dress in layers so you can respond to changing conditions.
• Stay hydrated. Carry water if it’s warm or you’ll walk for more than an hour.

When walking, don’t lean forward or backward. Stand straight, relax your shoulders, and bend your arms and swing them to add power to your walk. If you are feeling out of shape, start slowly and add a few minutes to your walk each date. If you have a pedometer or fitness monitor, begin with 2,000 to 3,000 steps a day and build from there.

If you experience pain in your feet or elsewhere, try resting up for a day. If you see swelling or bruising, treat it with rest, ice, compression and elevation (often referred to as RICE). If symptoms persist beyond 48 hours, make an appointment with your doctor.

Here’s to your winter explorations!