25 Movement Tips to Be More Active Today

Think you can’t find enough time in your day to exercise? You’re likely just missing out on opportunities to move more throughout your day without changing much.

Try out any one of these movement tips to get more action out of your day!

  1. Sit on the floor instead of the couch.
  2. Put your laundry basket on the floor and squat to fold your laundry.
  3. Squat to unload your dishwasher.
  4. Stretch your calves or mobilize your feet while you wash your dishes, brush your teeth, watch TV, drink your coffee, etc.
  5. Pull all the weeds in your yard by hand instead of using weed killers (bonus as this is better for the environment too)!
  6. Park in the back of the parking lot.
  7. Take the elevator instead of the stairs.
  8. Use less convenient appliances.
  9. Make your chores less efficient. For example, put the laundry basket in a different room than where you are putting the clothes away to get a few more steps in.
  10. Use a drying rack or clothes line instead of the dryer. This not only decreases...
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Our Five Pillars of Health

At Advanced Balance Clinic, we firmly believe that health is more than the absence of disease. Therefore, the core of our treatment philosophy involves addressing the areas of health that are easily overlooked but critical to improvement. Some medical providers have a lot to give to their clients in terms of technical knowledge and skills, but may not be great at making personal connections. However, there is so much more to be offered by trusting, caring relationships between clients and providers. We prioritize relationships and motivational support for our patients along with providing a healthy dose of education and knowledge. In our experience, we are fighting an uphill battle if we do not address mindset along with physical health.

In the clinic, we have 5 pillars of health we focus on with each and every client. True wellness involves looking at the person as a whole and guiding them to fulfillment in every area of life. We address each of the 5 pillars on a first visit with...

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Using the Four Tendencies to Improve Your Health

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

As we covered in a previous story, one of the most critical steps toward better health is to identify your unique habit formation patterns. Health is built around a foundation of habits, however, what works for one person often does not work for another.

In the last story, we explored the difference between abstainers and moderators for habit distinctions based on the work of Gretchen Rubin. Her work goes a step further and identifies four different habit tendencies. Identifying your unique tendency is key in setting yourself up for success.

Tendencies are Defined By Expectations

Each tendency is defined by what type of expectations they respond to.

Internal expectations: expectations imposed by the self. For example, New Years Resolutions.

External expectations: expectations others set for us. For...

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Alignment 101: Why We Teach Alignment

At Advanced Balance Clinic, we teach body alignment to help get people moving better. But there tends to be confusion around the term alignment.
 
When we refer to alignment, we mean the positioning of each of your body parts relative to each other. For example, if you are standing and you look down, where is your foot pointed relative to your hip? Is it angled out, angled in, or pointed straight forward?
 
And for most people, the first question is, "why does this matter?" It seems silly to spend so much time exploring these subtle variations of your body.
 
But it is important. And there are several reasons why.
 
The human body is complicated. When we focus on alignment, we also realize this is far from the whole picture. Take chronic pain, for example. Alignment work might be a good start for some people, but pain is more complex than meets the eye. As we've discussed in the past, research shows that chronic pain has nothing to...
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Are You an Abstainer or a Moderator?

In an earlier post, we discussed the importance of finding your why and changing your mindset for better health. But this is only the first step of the process.

 
Finding better health and living life to the fullest is a journey, one which is full of layers. Knowing why you want to live a better life and changing your mindset to one of growth is the base layer. The next step is to learn more about yourself and how you form habits make meaningful change. And for that, we need to explore the difference in habit tendencies.
 
Ever wonder why some people do fine quitting a bad habit cold turkey, while others who try that approach fail within a matter of days and go right back to what they were doing? This is the difference between an abstainer and a moderator.
 
As author Gretchen Rubin outlines in her book Better Than Before: Mastering the Habits of Our Everyday Lives, there are major differences in how individuals form strong habits.
 
She caught...
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Your Health Directly Relates to Your Mindset

 At Advanced Balance Clinic, we teach health is not the absence of disease. Our mission is to bridge the gap between managing a medical condition to living a vibrant, fulfilled life. Living a life of vitality is a journey, and we're here to guide you. Healthy living looks very different for everyone.

Over the years, we realized there was one big difference in our clients who make improvement and those who don’t. No matter the diagnosis, the answer is not found in one exercise, medication, or diet plan… There is no magic bullet solution when it comes to health.
 
So what does actually make a difference?
 
The answer is MINDSET!
 
We find progress isn't made until you identify the root of your motivations, habits, and mindset. We boiled this process down into smaller pieces to help you address your health mindset. Changing your mindset allows you to take charge of your health TODAY. No matter what the current status of your health, you...
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How Your Physical Health Relates to Your Mental Health

Brain health isn't a topic discussed often enough, particularly within the medical community. On the bright side, the topics of mental health and access to mental health services have come to light in the last few years. But, the aging brain is often left out of the conversation.

There are many unanswered questions about the decline in brain health with aging. The medical profession is starting to observe the differences in adults who experience brain atrophy and those who don’t. So, we're gaining some clarity. But, there's still so much we don't know.
 
The research identified some clear patterns in those who receive a diagnosis of dementia. But, keep in mind that patterns don't always give a clear cause. We know fall risk increases with increasing mental decline. We know poor mental health increases the risk of developing dementia. We know a connection exists between muscle weakness and dementia. What isn't as clear is why.
 
This is the 2nd part in a...
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Chronic Pain Changes Your Brain

Brain health isn't a topic discussed often enough, particularly within the medical community. On the bright side, the topics of mental health and access to mental health services have come to light in the last few years. But, the aging brain is often left out of the conversation.
 
There are many unanswered questions about the decline in brain health with aging. The medical profession is starting to observe the differences in adults who experience brain atrophy and those who don’t. So, we're gaining some clarity. But, there's still so much we don't know.
 
The research identified some clear patterns in those who receive a diagnosis of dementia. But, keep in mind that patterns don't always give a clear cause. We know fall risk increases with increasing mental decline. We know poor mental health increases the risk of developing dementia. We know a connection exists between muscle weakness and dementia. What isn't as clear is why.
 
I've studied these...
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For Better Health, Be Like a KidĀ Again

The other night, I was watching my one-year-old son attempt to pick up a garden hose in the backyard. Starting in a deep squat, he kept trying to stand up with an object that was heavy relative to his size. Standing unsupported is a skill he's yet to master, and here he was trying this unknown skill to him. After about 50 tries, he finally got it and I'll never forget that smile on his face.

 
Watching my children grow over the last few years, I've realized kids are invigorated by the most difficult of physical challenges. Curiosity to learn about their surroundings results in physical skills like crawling and walking. The connection between physical movement and brain development is clear in children.
 
I'm not sure where we lost this as adults, but keeping this same curiosity would solve most of our health problems. Adopting a child's approach brings mindfulness to movement, paving the way for healthier aging. Here's what you can take from this example to...
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How Does Balance Work Anyway?

Ever wondered how your body keeps its balance? Well, wonder no more! This is the question we'll address in this blog post.
 
In our work, we encounter balance issues that start at any age. It's no secret that the human body is complicated. Balance is no different. Your brain relies on input from several of your body's systems to map out your position in the world. This helps you stay upright to move about your world.  
 
Your body uses three main systems for this purpose. These systems communicate information with one another through nerves. This gives your brain information about your positioning at all times.
 
Healthy balance happens on a subconscious level. We shouldn't be aware all this work is going on behind the scenes. The first hint of awareness is a sign of a problem. Balance problems arise when any one of these systems, a combination of them, or the communication between these systems start to malfunction
...
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