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Healthy New Year’s Resolutions You Can Actually Stick To

Ways to Be Healthier in 2019
 Dec 19, 2018  15 min read

1. Go for a walk

A lot of new year’s resolutions involve exercising, but you don’t have to sign up for a gym membership to start being healthier. Walking is a life-long activity you can do just about anywhere and at varying intensities. Walk the dog, walk at the mall, or walk around the neighborhood with a friend. Make walking a pleasurable experience rather than a chore. Maybe for you, that means walking is a time for friendly chats with your neighbors or a welcome opportunity for some “me-time” and to process your thoughts.

One great thing about walking as an exercise is that it’s so easy to modify to your level of fitness. Looking to get more of a workout from your walk? Grab a pair of light weights and exercise your arms at the same time. Less comfortable walking because of muscle weakness or balance issues? You can stick to walking around the house, with optional support, and yep, it still counts as walking!

 

2. Switch out your snacks

Who doesn’t want to eat healthier after those holiday dinners start to hit your waistline? But the reality is that major diet changes aren’t sustainable and may actually cause you to gain weight in the long run. Instead of cutting all carbs or making drastic changes to what you eat now, start taking baby steps towards eating healthier. One small resolution you can make now (and probably keep for longer than January), is switching out your junk food snacks for something healthier. Replace chips and pretzels with crunchy carrots, sweet bell peppers, or raw almonds.

 

3. Make it fun

Is exercising a chore? If you’re not excited about your New Year’s resolution to work out, you probably won’t be able to keep at it! Instead of dreading an hour on the elliptical, make your New Year’s resolution to find one exercise activity that you actually find FUN.

Not sure where to start? Making specific, time-sensitive goals will make it easier to turn this ideal goal into reality. Start by trying one new activity every month, and see where it takes you! January might be the month you sign up for dance classes, try rock climbing for the first time, take a friend geocaching, or volunteer to help build houses. And remember, it doesn’t have to be an activity normally associated with fitness or exercise; as long as you’re moving your body and having fun, you’re doing it right.

 

4. Build strength

You might assume that building strength would only be a useful goal for body builders and athletes, but the truth is that most everyone can benefit from strength training, making getting stronger a smart – and surprisingly attainable – New Year’s resolution for 2019. As we age, we slowly lose muscle mass – 3-5% every 10 years, according to some studies. It’s a case of if you don’t use it, you lose it, and in this case losing muscle mass means losing function and ability later in life. Incorporating strength training into your regular fitness routine can help you lead a fuller, more independent life.

It doesn’t even have to cost anything, though if you invest in a few shiny new weights or a gym membership, you might be more likely to follow through your resolution. You can get stronger using your own body weight alone! Try exercises like push-ups, squats, wall sits, or leg raises. If you’re looking for modified poses to get started (because doing a ‘real’ push-up is hard!), ask your physical therapist to recommend some exercises tailored to you.

 

5. Find your balance

physical therapy exercises for balance example - compleat rehab

A lot of New Year’s resolutions are about finding balance – work-life balance, spiritual balance, etc. – but what if literal balance could be your goal for 2019? For older adults in the US, falling is a serious risk to health and safety. According to the CDC, millions of people aged 65 and older fall every year, often leading to injury and hospitalization. But you don’t have to sit back and take the statistics! Whatever your age, there are easy exercises you can do a couple times a week to start improving your balance in 2019. One exercise is the flamingo stand pictured above (modified pose with chair). Incorporate exercises like the ‘tightrope walk,’ ‘toe the line,’ ‘rock the boat,’ and other exercises you can read about here.

 

6. Make it convenient

Exercise doesn’t have to be a chore you plan around. It’s time to make movement a lifestyle! Whether it’s taking the stairs at work, walking to the mailbox every day, or dancing at the kitchen counter like Val in the Great British Bake Off, there are a number of ways you can include more movement into your daily routines.

 

7. Prepare your own food

It’s no secret that eating healthy at most restaurants is difficult to do, even with the rise of ‘heart healthy’ options at many establishments. And, even if you’re buying food at the grocery store, a lot of ‘ready-to-go’ foods are heavily processed, meaning they don’t have as many important nutrients (and may add sodium and fat to make up for it). Preparing meals at home means you can control the ingredients, use fresh fruits and veggies, and cut down on unnecessary salt and sugar in your diet. While it’s not as convenient as grabbing food on the go, resolving to prepare even one meal a week from home puts you well on your way to a healthier 2019.

 

9. Join a community

Researchers found that people who bragged about their workout or weight loss goals on social media were way more likely to achieve those goals in the new year. Isn’t that annoying? The reason for the correlation, researchers suggest, is accountability. You’re much more likely to stick to your resolutions if you tell people about them. If you don’t want to crowd your Facebook profile with updates on your 2019 fitness journey, why not get that accountability by finding some like-minded friends? Make 2019 the year you join a group that will keep you moving, whether that’s a fitness club, a Meet-up hiking group, or just a friend you’ve agreed to walk with every morning.

 

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Compleat Rehab

THIS NOTICE DESCRIBES HOW MEDICAL INFORMATION ABOUT YOU MAY BE USED AND DISCLOSED AND HOW YOU CAN GET ACCESS TO THIS INFORMATION. PLEASE REVIEW IT CAREFULLY.

If you have any questions about this Notice of Privacy Practices, please contact our Privacy Officer, by telephone at (704) 824-7800 or in writing at 2675 Court Drive, Gastonia, NC 28054.
This Notice of Privacy Practices describes how we may use and disclose your protected health information to carry out treatment, payment or health care operations and for other purposes that are permitted or required by law. It also describes your rights to access and control your protected health information. Protected health information is information about you, including demographic information, that may identify you and that relates to your past, present or future physical or mental health or condition and related health care services.

A. WE MUST PROTECT YOUR PROTECTED HEALTH INFORMATION

We are required to abide by the terms of this Notice of Privacy Practices. We may change the terms of our Notice of Privacy Practices at any time. The new Notice of Privacy Practices will be effective for all protected health information that we maintain at that time. Upon your request, we will provide you with any revised Notice of Privacy Practices. You may request a revised version by calling or writing our Privacy Officer and requesting that a revised copy be sent to you in the mail or asking for one at the time of your next appointment.

B. USE AND DISCLOSURES OF PROTECTED HEALTH INFORMATION

Your protected health information may be used and disclosed by our office staff others outside of our office who are involved in your care and treatment for the purpose of providing health care services to you.
Your protected health information may also be used and disclosed to pay your health care bills and to support the operation of our practice.
Following are examples of the types of uses and disclosures of your protected health information that we are permitted to make. These examples are not meant to be exhaustive, but to describe the types of uses and disclosures that may be made by our office.

1. Treatment: We will use and disclose your protected health information to provide, coordinate, or manage your health care and any related services. This includes the coordination or management of your health care with another provider.
For example, we would disclose your protected health information, as necessary, to a home health agency that provides care to you. We will also disclose protected health information to other healthcare providers who may be treating you.
For example, your protected health information may be provided to a physician to whom you have been referred to ensure that the physician has the necessary information to diagnose or treat you. In addition, we may disclose your protected health information from time-to-time to other health care providers (e.g., a specialist or laboratory) who become involved in your care by providing assistance with your health care diagnosis or treatment to us.
2. Payment: We may use and disclose protected health information about you so that the treatment and services you receive at Compleat Rehab may be billed to and payment may be collected from you, an insurance company, or a third party. This may include certain activities that your health insurance plan may undertake before it approves or pays for the health care services we recommend for you such as: making a determination of eligibility or coverage for insurance benefits, and reviewing services provided to you for medical necessity. For example, if you have a back injury, we may need to give your health plan information about your condition, supplies used, and services you received.
3. Healthcare Operations: We may use or disclose, as needed, your protected health information for healthcare operations. These uses and disclosures are necessary to run Compleat Rehab and make sure that all of our patients receive quality care. For example, we ma)'use protected health information to review our treatment and services and to evaluate the performance of our staff in caring for you. We may also combine protected health information about many patients to decide what additional services Compleat Rehab should offer, what services are not needed, and whether certain new treatments are effective. We may also disclose information to doctors, nurses, technicians, medical students, and other personnel for review and learning purposes, we may remove information that identifies you from this set of protected health information so others may use it to study health care and health care delivery without learning the identities of specific patients.
We may share your protected health information with third party "business associates" that perform various activities (for example, billing or transcription services) for our practice. Whenever an arrangement between our practice and a business associate involves the use or disclosure of your protected health information, we will have a written contract that contains terms that will protect the privacy of your protected health information.
We may use and / or disclose protected health information to contact you to, remind you about an appointment you have for treatment or medical care.
We may use or disclose your protected health information, as necessary, to provide you with information about treatment alternatives or other health--related benefits and services that may be of interest to you. You may contact our Privacy Officer to request that these materials not be sent to you.
4. Other Permitted and Required Uses and Disclosures That May Be Made Without Your Authorization or Opportunity to Agree and Object:
We may use or disclose your protected health information in the following situations without your authorization or providing you the opportunity to agree or object. These situations include:
(i) Required by Law: We may use or disclose your protected health information to the extent that the use or disclosure is required by law. The use or disclosure will be made in compliance with the law and will be limited d to the relevant requirements of the law. You will be notified, if required by law, of any such uses or disclosures.

(ii) Public Health: We may disclose your protected health information for public health activities and purposes to a public health authority that is permitted by law to collect or receive the information. For example, a disclosure may be made for the purpose of preventing or controlling disease, injury or disability.

(iii) Communicable Diseases: We may disclose your protected health information, if authorized by law, to a person who may have been exposed to a communicable disease or may otherwise be at risk of contracting or spreading the disease or condition.

(iv) Health Oversight: We may disclose protected health information to a health oversight agency for activities authorized by law, such as audits, investigations, and inspections. Oversight agencies seeking this information include government agencies t-rat oversee the health care system, government benefit programs, other government regulatory programs and civil rights laws.

(v) Abuse or Neglect: We may disclose your protected health information to a public health authority that is authorized by law to receive reports of child abuse or neglect. In addition, we may disclose your protected health information if we believe that you have been a victim of abuse, neglect or domestic violence to the governmental entity or agency authorized to receive such information. In this case, the disclosure will be made consistent with the requirements of applicable federal and state laws.

(vi) Legal Proceedings: We may disclose protected health information in the course of any judicial or administrative proceeding, in response to an order of a court or administrative tribunal (to the extent such disclosure is expressly authorized), or in certain conditions in response to a subpoena, discovery request or other lawful process.

(vii) Law Enforcement: We may also disclose protected health information, so long as applicable legal requirements are met, for law enforcement purposes, these law enforcement purposes include (1) legal processes and otherwise required by law, (2) limited information requests for identification and location purposes, (3) pertaining to victims of a crime, (4) suspicion that death has occurred as a result of criminal conduct, (5) in the event that a crime occurs on the premises of our practice, and (6) medical emergency (not on our premises) and it is likely that a crime has occurred.

(viii) Research: We may disclose your protected health information to researchers when their research has been approved by an institutional review board that has reviewed the research proposal and established protocols to ensure the privacy of your protected health information.

(ix) Criminal Activity: Consistent with applicable federal and state laws, we may disclose your protected health information, if we believe that the use or disclosure is necessary to prevent or lessen a serious and imminent threat to the health or safety of a person or the public. We may also disclose protected health information if it is necessary for law enforcement authorities to identify or apprehend an individual.

(x) Military Activity and National Security: When the appropriate conditions apply, we may use or disclose protected health information of individuals who are Armed Forces personnel (1) for activities deemed necessary by appropriate military command authorities; (2) for the purpose of a determination by the Department of Veterans Affairs of your eligibility for benefits, or (3) to foreign military authority if you are a member of that foreign military services. We may also disclose your protected health information to authorized federal officials for conducting national security and intelligence activities, including for the provision of protective services to the President or others legally authorized.

(xi) Workers' Compensation: We may disclose your protected health information as authorized to comply with workers' compensation laws and other similar legally established programs.
5. Other Permitted and Required Uses of Disclosures That Require Providing You the Opportunity to Agree or Object
We may use and disclose your protected health information in the following instances. You have the opportunity to agree or object to the use or disclosure of all or part of your protected health information. If you are not present or able to agree or object to the use or disclosure of the protected health information, then we may, using professional judgment, determine whether the disclosure is in your best interest.

Others Involved in Your Health Care or Payment for our Care:

Unless you object, we may disclose to a member of your family, a relative, a close friend or any other person you identify, your protected health information that directly relates to that person's involvement in your health care. If you are unable to agree or object to such a disclosure, we may disclose such information as necessary if we determine that it is in your best interest based on our professional judgment. We may use or disclose protected health information to notify or assist in notifying a family member, personal representative or any other person that is responsible for your care of your location, general condition or death. Finally, we may use or disclose your protected health information to an authorized public or private entity to assist in disaster relief efforts and to coordinate uses and disclosures to family or other individuals involved in your health care.
6. Uses and Disclosures of Protected Health Information Based upon Your Written Authorization Other uses and disclosures of your protected health information will be made only with your written authorization, unless otherwise permitted or required by law as described below. You may revoke this authorization in writing at any time. If you revoke your authorization, we will no longer use or disclose your protected health information for the reasons covered by your written authorization. Please understand that we are unable to take back any disclosures already made with your authorization.
C. YOUR RIGHTS
Following is a statement of your rights with respect to your protected health information and a brief description of how you may exercise these rights
1. You have the right to inspect and copy your protected health information
This means you may inspect and obtain a copy of protected health information about you for so long as we maintain the protected health information. You may obtain your medical record that contains medical and billing records and any other records that we use for making decisions about you. As permitted by federal or state law, we may charge you a reasonable copy fee for a copy of your records.
2. You have the right to request a restriction of your protected health information
This means you may ask us not to use or disclose any part of your protected health information for the purposes of treatment, payment or health care operations. You may also request that any part of your protected health information not be disclosed to family members or friends who may be involved in your care or for notification purposes as described in this Notice of Privacy Practices. Your request must state the specific restriction requested and to whom you want the restriction to apply.

We are not required to agree to a restriction that you may request. If we agree to the requested restriction, we may not use or disclose your protected health information in violation of that restriction unless it is needed to provide emergency treatment. With this in mind, please discuss any restriction you wish to request with your health provider.

You may request a restriction by making your request in writing to our Privacy Officer. In your request, you must tell us (1) what information you want to limit; (2) whether you want to limit our use, disclosure, or both; and (3) to whom you want the limits to apply, for example, disclosures to your spouse.
3. You have the right to request to receive confidential communications from us by alternative means or at an alternative location
We will accommodate reasonable requests. We may also condition this accommodation by asking you for information as to how payment will be handled or specification of an alternative address or other method of contact. We will not request an explanation from you as to the basis for the request. Please make this request in writing to our Privacy Officer.
4. Your may have right to amend your protected health information
This means you may request an amendment of protected health information about you in a designated record set for so long as we maintain this information. In certain cases, we may deny your request for an amendment. If we deny your request for amendment, you have the right to file a statement of disagreement with us and we may prepare a rebuttal to your statement and will provide you with a copy of any such rebuttal. Please contact our Privacy Officer if you have questions about amending your medical record.
5. You have the right to receive an accounting of certain disclosures we have made, if any, of your protected health information This right applies to disclosures for purposes other than treatment, payment or health care operations as described in this Notice of Privacy Practices. It excludes disclosures we may have made to you if you authorized us to make the disclosure, to family members or friends involved in your care, or for notification purposes, for national security or intelligence, to law enforcement (as provided in the privacy rule) or correctional facilities, as part of a limited data set disclosure. The right to receive this information is subject to certain exceptions, restrictions and limitations.
6. You have the right to obtain a paper copy of this notice from us
upon request, even if you have agreed to accept this notice electronically.
D. COMPLAINTS
You may complain to us or to the Secretary of Health and Human Services if you believe your privacy rights have been violated by us. You may file a complaint with us by notifying our Privacy Officer of your complaint. We will not retaliate against you for filing a complaint

You may contact our Privacy Officer at (704) 824-7800 for further information about the complaint process.

This notice was published and becomes effective on August l, 2011.