Louisville NE 68037 & Plattsmouth NE 68048

5 Tips for a Healthier You!

May 18, 2021 – America has seen a staggering increase in obesity rates over the years. “From 1999–2000 through 2017–2018, the prevalence of obesity increased from 30.5% to 42.4%, and the prevalence of severe obesity increased from 4.7% to 9.2%.” (Source: https://www.cdc.gov/obesity/data/adult.html)

Today, more than ever, it is important for us to reflect on what a healthy lifestyle looks like and consider taking steps to becoming healthier. Whether you are struggling with weight (this can mean underweight, borderline-overweight, overweight, or obese), decreased strength, chronic pain or fatigue, poor blood panels, or heart conditions such as high blood pressure a lifestyle modification should be in order. Healthy lifestyles can help prevent these issues from worsening and prevent overmedicating in the future.  “More than 131 million people — 66 percent of all adults in the United States — use prescription drugs.” (Source: https://hpi.georgetown.edu/rxdrugs/) According to the National Institute on Drug Abuse, Americans consume 75 percent of the world’s prescription drugs. Nearly three in five American adults take a prescription drug at any given time. To reduce the use of prescription drugs and improve overall health, it is important to find ways to achieve a healthier lifestyle. Here are some tips to get you started!


  1. Get up and move at least once every hour for 5 minutes or more if you are working in the same position for multiple hours. It is important to break up the same posture through movement to boost energy levels and prevent pain.
  2. Check your posture regularly! This might require setting an alarm on your phone every 30 minutes as a reminder to sit/stand up straight with your head and shoulders back. Avoid that forward head posture to prevent future complications
  3. Drink enough water. The recommended intake for fluids is half of your body weight in fluid ounces and at least half of those needs to be water. For a 200-pound individual that would require 100 fluid ounces a day and at least 50 fluid ounces of that should be water.
  4. Exercise on a regular basis. According to the American College of Sports Medicine all healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minute on three days per week. Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.
  5. Eat well! Feed your body with nutritious foods such as whole grains, fruits, and vegetables. These whole foods will provide you with the nutrients your body needs to stay healthy and energized. Consider growing a garden this summer to save money on produce and promote quality recreation for you and your family or friends. If you are having difficulty with nutrition and would like more assistance, visit a nutritionist near you for guidance.


If you need assistance with any of these or if just getting these started is tough for you please contact us at Witte Physical Therapy to schedule a free consultation to learn more about what we can do to help you get started!