Healthy New Years Resolutions

Healthy New Years Resolutions

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Making healthy new years resolutions will ensure a more enjoyable and meaningful life. Life without health is not living your best life. Therefore, everyone must place a high premium on living a healthy lifestyle. Just as the new year signifies a new beginning, it is important to start off right and make smart decisions to enhance your overall health. This article will provide you with sufficient knowledge on healthy new year resolutions that will make the most of the year to come.

Eat Healthy Foods – Healthy New Years Resolutions

One important decision to improve your health is to eat healthy foods. It is very easy, sustainable, and non-negotiable. You can eat foods such as vegetables, fruits, seeds, fish, and whole grains. The US Department of Health and Human Services confirms that eating healthy foods helps to fight off sickness and provide increased energy. Make sure what you are eating has nutritional value. Research also reveals that eating healthy foods reduces the risk of heart disease, diabetes, and body weight. However, avoid convenience foods such as processed foods, chips, frozen foods, and sweetened beverages. Make it a point of duty to eat healthy foods.

Engage More in Physical Activities

To keep and sustain a healthy life this new year, you must consistently engage in physical activities, especially exercise. Find more healthy new years resolutions you can engage in activities like jogging, bike ride, swimming, or taking a walk. However, to ensure continuity, you must engage in the physical activity that you enjoy. You don’t have to engage in all activities, so you don’t tire out. Being selective has a higher chance of making your routine(s) last. Note also, it is advisable that you sit less but walk more often. If you work behind a desk, make conscious efforts to take a walk, at least during lunch.

Healthy New Years Resolution – Get Quality Sleep

The importance of sleep in sustaining good health cannot be over-emphasized. Sleep forms an integral part of our whole health. This is why lack of sleep often comes with consequences like depression, heart disease, and weight gain. You must be determined to improve your sleep quality and quantity. Sometimes, work may not encourage sleep. But, for the sake of your health, you must plan your schedule to permit quality sleep. To increase your sleep hours, reduce screen time, cut down on caffeine intake, and reduce the lights in your room.

Take More Self-Time

It is important that you take more self-time to improve your overall health this new year. Note, however, that taking self-time is not being selfish. It is simply caring for your health. Taking self-time may be a bit difficult, especially for those with busy schedules. But, with adequate planning, you can get it done. Essentially, you just have to avoid unnecessary events, meetings, and places. Your self-time doesn’t have to be big or time-consuming. Just something that may keep your body and soul at peace. Meditation makes your self-time qualitative.

In conclusion, living a healthy life does your health great good, keeps you alert, and improves your life quality. Therefore, you must make resolutions this new year that will strengthen and not “kill” your health. Hey, it is not sufficient to make resolutions. You must make conscious efforts to ensure that you carry them out. Need help with your new years resolutions and wellness? Call Bond Thomas Chiropractic for custom wellness plans that work: 727-522-1900

Health Benefits Of Walking

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The health benefits of walking cannot be understated. Walking is perhaps the most ancient exercise there is. Hippocrates, the great Greek physician, observed that “Walking is a man’s best medicine.” The thought of walking is an amazing one. For instance, if you need a chilled beverage, you must walk to the fridge. Moving to your place of work or your workstation at home, you need to walk. Traveling from one room to another or one building to another, you need to walk! So, we are enjoying the medicine whether we like it or not. Now, I am here to share with you the health benefits of walking – or why you can call walking a medicine.

Health Benefits of Walking For Bones

Weight-bearing exercise such as walking is the best for bones. Research has it that walking reduces the risk of hip fracture by 30%.[1] Another benefit of walking to the bone was observed by Michael A. Schwartz, MD of Plancher Orthopedics & Sports Medicine in New York. He observed that walking could stop the loss of bone mass for those with weak and brittle bones, osteoporosis. Walking adds more weight to bones. And the resulting stress of the weight helps bones to build more cells.

Weight Control and Muscle Strength

With 30 minutes of walk daily, one can burn up to 150 or 200 calories. As one keeps burning these calories to release energy, the percentage of body mass is dropping. Aerobic exercise, such as walking, is one of the most effective ways to reduce belly fat. Because of the muscle loss that occurs alongside weight loss, walking prevents such muscle loss that occurs during weight loss. Thereby retaining more of one’s muscle strength and function. Also, walking increases the range of motion in the body. This increase in the range of motion shifts pressure and weight from joints to muscles.

Walking and Disease Prevention

Walking prevents chronic diseases. For instance, it prevents heart diseases by bringing up heart rate, lowering blood pressures, and strengthening the heart. Walking improves breathing. It causes oxygen to travel faster through the bloodstream and eliminates waste products. The American Heart Association (AHA) recommends 30 minutes of walk per day. Walking lowers both blood glucose and insulin resistance. With a lowered blood glucose and insulin resistance, the risk for Type 2 diabetes is consequentially lowered. Walking boosts the immune function. It protects one during cold and flu season.

Health Benefits Of Waling And Wellness

The benefits of walking are countless. Walking improves sleep quality. It also lightens one’s mood. It releases natural pain-killing chemicals, endorphins to the body. Endorphins offer the body emotional benefits. This chemical both improves mood and reduces the anxiety that often hinders sleep. In all, walking prolongs life. According to research[2] people who exercise regularly in their fifties or sixties are 35% less likely to die compared to their non-walking counterparts.

Taking a daily prescribed medication of walk is very advantageous. More so, it can be easily incorporated into your daily life. Take a walk with nature and enjoy a thousand miracles.





Massage is not a luxury. It’s a way to a healthier, happier life. Unlike before, a larger number of persons are now becoming aware of its importance.  The faith those persons have put into the pressing, rubbing, and manipulation of skin. In addition, muscles, tendons, and ligaments that define has massage has paid off greatly. Because of its multi-versatile importance to people, its services have expanded. In addition, to spas and upscale health clubs where the services were often offered. Now, massage services are offered in various places such as airports, businesses, clinics, and even hospitals.

Health Benefits of Massage

There are countless types of massage. Popular examples of massage therapy comprise Swedish massage, deep massage, sports massage, and trigger point massage. With all the numerous examples, 7 health benefits are common to those who go for massage therapy. These 7 consistent health benefits of massages are what is discussed below. Follow through.

  • Improves postural dysfunction: Office workers are prone to lose focus on their posture because they often have to keep to just one position while at their workplace. Hence, they become victims of pain in different parts of the body, especially their back. What massage therapy does is that it helps to work out problem areas such as the lower back, upper back, and chronic stiffness. Thereby reducing the pains and correcting the dysfunction.
  • Strengthens body immune and eases cancer symptoms: A good massage therapy stimulates small structures in the body that filter harmful substances, lymph nodes. When the lymph nodes are aroused, the body’s natural defenses are recharged. Massage reduces cancer symptoms or the side effects of cancer treatments.

More Benefits: 

  • Headache: A good way to deal with migraines, cluster headache is cozy massage therapy. This is because a barely visible amount of tension is held at the base of the skull. An example of a massage that gets the tension out of its hidden places is a good stretch of the neck muscles.
  • Moderates fatigue, anxiety, and depression: Massage helps to release chemicals/hormones in the body that relieves stress and pain, endorphins. By applying massage therapy, you will notice a drastic improvement in your mood.
  • Lessens injury and surgery swelling: Massage is an ideal way to deal with injuries such as motor vehicle accidents. It is considered part of non-prescribed (complementary) and healing-oriented (integrative) medicine. It comes in handy alongside standard treatments such as surgery. Massage can well be applied to soft tissue injuries.
  • Enhances muscle and joint flexibility: Massage therapy loosens muscle fibers that are tight and sore. Now, the loosen muscles help the body to achieve a full range of movement.
  • Improves resting and sleeping conditions: Massage gives a suiting feeling of relaxation. This relaxation is triggered by loosening muscle fibers. It then promotes a quality rest or sleeps when needed.

Why Massage May Be Right For You

The benefits above prove that massage is not only a feel-good indulgence. On the contrary, massage is very important for the physiological and mental well being of humans. Another fun fact is that one can self-massage. And if that does not seem convenient for you, you can have a partner massage you at the comfort of your home. That makes massage amazing and flexible body upkeep. Despite the versatile benefits of massage that seems to cut across all areas of medical care, it cannot be used to replace the medical care provided by your doctor.

We believe that you understand the benefits, as explained above. To enjoy these benefits, you should click the link attached to the end of this article.

Benefits of Swimming

The benefits of swimming come from aerobic, strengthening and with no impact on the joints. One of the reasons swimming is so effective is that it activates core muscles while performing even the most basic movements. Want a complete body workout without impact and risk of injury? Hop in the pool and start swimming. Read on as we discuss why swimming is a great option for any wellness routine.

Low Impact Benefits Of Swimming

A Low impact exercise that can be adapted to any program, swimming is fun, and can be done at any age. High impact exercise puts the body and joints at risk. Swimming is a zero to low impact exercise that uses water for resistance. While swimming the muscles build strength and flexibility is increase. All of this is done in a completely natural way through the motions in the water.

Lap Swimming For Health

When you hop in the pool you enter a whole new world. The water has a way of taking your mind off of everything. Hit some laps and reap the benefits physically and mentally:

– increased endurance
– improved cardiovascular health
– lower blood pressure
– increased range of motion -flexibility
– helps with weight
– balance
– reduces fall risk
– great for stress relief

Exercise the Entire Body With Swimming

Did we mention what a great exercise swimming is for the body?

It is! In fact, swimming is a great total body workout for anyone that hops in and gets moving. When you swim it engages all of the muscles from major groups. While swimming we use arms, legs, core, and our body naturally balances itself while in the water.

Cardiovascular Fitness In The Water

Sure you can put the running shoes on and hit the road. The problem with regular running is stress on on the body. Stress leads to breakdown and injury. Swimming gives you a great cardio workout without the stress and injury risk. Cardiovascular exercise involves the heart, lungs, and circulatory system. There are many ways to get a great cardio workout, but swimming is the only one with zero impact.

Benefits Of Swimming at Any Age

One of the best things about swimming is
that is can be done at any age. There are many exercises that can only be done by certain ages or with a skill level. Swimming can be enjoyed by anyone at anytime. The low impact exercise is truly unique and can be enjoyed through every stage of life. Another benefit is that you can swim alone or in a group. There are no restrictions when it comes to the benefits of swimming.

What are you waiting for? If you don’t have a pool, go online and find the one closest to you. Living in St Pete, we are surrounded by pools and beautiful bodies of water. There is never a better time to start than right now.

Benefits Of Eating healthy

The benefits of eating healthy come in many forms. From increased energy to lowering risk of disease, read more to see how eating healthy will benefit your overall wellness.

When it comes to eating healthy, there are no age restrictions. Regardless of age, the choices you make will have a major impact on your health. Choosing to eat a balanced diet will provide the nutrients to maintain good health. It is important to get the right amount of nutrients including fats, carbohydrates, protein, vitamins and minerals.

The benefits of eating healthy will include cardiovascular health as well as weight management. In addition, a good diet will reduce the risk of diabetes.

Maintain A Healthy Weight

A healthy diet plan will be one that is rich in vegetables and fruits and low in junk food and saturated fats. Minimizing the bad fats and sugars is important part of healthy eating. Increasing the healthy foods in your daily diet will leave less room for junk food.

Eating Healthy For Your Brain

What you eat daily can have a major impact on how you look, feel and think. Eating food that improve brain function and mood will benefit your overall wellness. Foods rich in Omega 3 fatty acids will increase memory performance and the ability to take in new information. In addition they are known to fight depression and mood disorders.

Benefits of Eating Healthy and Diabetes

Reducing the risk of diabetes is possible with a healthy diet. Good decisions when its time to eat will go along way in preventing illness and diabetes. Make sure to get lots of good fiber and limit the saturated fats.

By maintaining a healthy diet a person with diabetes can manage their weight and more.

– stay on top of blood glucose levels
– maintain healthy targets for blood pressure and cholesterol
– prevent diabetes from complications
– nuts, fish, leafy greens, all great for any diet

Healthy Diet For Life

The leading causes of death in this country are related to chronic disease and poor lifestyle habits. Lack of nutrition, smoking and alcohol are all leading contributors. These diseases include heart disease, cancer, and diabetes. It is clear to see the importance of maintaining a diet filled with healthy choices. It is also just as important to limit the unhealthy foods. Here are some of both

Healthy Food Choices

– Leafy Greens
– Salmon
– Cruciferous Vegetables- Lean Beef and Chicken Breast
– Boiled and Sweet Potatoes
– Beans and Legumes

Unhealthy Food Choices

– Sugary drinks. Added sugar is a poor choice for a healthy diet.
– Pizza is popular but a poor choice. Moderation.
– Bread
– Sweetened breakfast cereals
– Fried foods
– Bakery Items

Remember to eat healthy and enjoy your food. Sure you can cheat and have some unhealthy foods once in a while. Make sure it is in moderation and don’t overdo it. Eat healthy and live healthy.

Chiropractic Sports Injury Treatment

Chiropractic sports injury treatment offers many benefits for athletes and weekend warriors. Living in St Petersburg, Florida has many benefits when it comes to staying active. For athletes and anyone who enjoys an active lifestyle there are many options.

Athletes of every skill level are constantly pushing their bodies to perform. This is great for overall wellness and cardio, however it can lead to breakdown. Aches, pains, strains and other injuries are going to happen to even the best conditioned athletes. When they do, you need expert treatment to keep the injury from getting worse.

Ignoring minor injuries can lead to major setbacks. A muscle pull or a slight strain left untreated can lead to a higher level injury.
In addition, these untreated injuries can lead to major stability problems and sideline the athlete for a long time.

Sports Injuries That Need Chiropractic Treatment

Injuries sustained during athletic participation can be mild to severe. From ACL or rotator cuff tears to tennis elbow,rehab and treatment will vary. The best approach is to see an expert and let them determine the therapy needed.

Our goal at Bond Thomas Chiropractic of St Petersburg is to get you back in the game. We do this with specific therapy techniques and targeted treatment to enhance your recovery.

With our targeted chiropractic sports injury treatment you are assured a faster and full recovery.

Our sports injury treatment facility is set up to treat many injuries. If you have one of the issues below, we can help:

From sports injuries to traumatic injuries such as car accidents, we have the  therapy equipment and program to treat you. We offer therapy for

Knee Injuries such as a sprained knee, MCL sprain, ACL tear, knee pain

Back Injuries such as lower back muscle pull or strain. Chronic back pain, upper back pain, muscle spasms

Foot Or Ankle Injury. Sprained ankle or foot. Heel pain.

Hip Pain or stiffness

Neck Injuries such as neck pain, stiff neck, and chronic neck pain.

Ankle Injuries, sprains, high or low.

Elbow Injuries such as golf and tennis elbow.

Shoulder Injuries. Rotator cuff tears and strains.

Hand and wrist injuries. Sprains, breaks.

Pulled muscles. Excessive muscle use during performance can lead to breakdown. This can lead to stretching or tearing.

Rehabilitation After A Sports Injury

Finding the right treatment for your injury. At Bond Thomas Chiropractic we can help you fully rehabilitate to your optimum level of performance.

We will focus on full rehab to ensure you are 100% and ready to get back in the game.

Our therapy team will evaluate your injury and tailor a treatment plan to your specific needs. If you want the best treatment for a sports injury our team is ready to help. Call us today: 727-522-1900

Sitting and Back Pain

Sitting and back pain go hand in hand. Sometimes, we can’t help but sit down tight at a desk for hours in the workplace. But then, the human body is also meant to stand upright. This is important to our circulatory systems.  You impede normal blood flow and joint function by sitting for too long in the workplace. And this can cause a couple of problems, including varicose veins and lower body pain. Lower body pains can sometimes radiate to your lower limbs, depending on the cause. And while we may have several causes of lower back pain, it is clear that sitting for too long and a bad sitting posture can start or lead to back pain.

Causes of Lower Back Pain

Among the causes of lower back pain are sciatica and bad posture, perhaps while working.

Sciatica takes its name from the sciatic nerve. Any time there is a compression of this nerve as a result of prolonged sitting, it radiates pain through the lower back and lower limb.

Another cause is poor sitting posture, which locks the vertebrae at restricted positions. And this can cause the wearing away of the intervertebral disc. Thus, leading to the compression of nerves in the lumbar region, causing lower back pain.

Care for Lower Back Pain Caused By Sitting

Now, you may have resolved to self-medication and other high-risk treatments to treat this pain. However, there is a low-risk and effective way of relieving lower back pain. And this is the Chiropractic Adjustment or Treatment.

The Chiropractic Treatment is a special procedure, carried out by a Chiropractor. It involves using the hand or small instruments to apply a controlled, sudden force to a spinal joint. This treatment aims to restore joint movement that has been earlier restricted by poor sitting postures. Chiropractic treatment helps the body heal itself, reducing the risks of undergoing spinal surgeries and medications.

Another treatment that is very similar to Chiropractic Treatment is Physical Therapy. And this is usually the recommendation for sciatica pain as it involves several rehabilitation exercises that teach the body to move in a way that doesn’t compress the sciatic nerve. However, a patient feeling lower back pain may have to go through surgery. At the same time, he gets physical therapy in the recovery time after surgery.


We have considered how sitting for long or with bad posture at the office can cause lower back pain. We have also seen how the pain can be relieved by the unique procedures of chiropractic treatment. However, it behooves to remind you that prevention is better than cure. So, stand up and take a walk break at intervals, at least 3,000 steps a day – it would be a shrewd decision to make.

Improve Your Mental Health

  • improve your mental health

If you are looking for ways to improve your mental health you came to the right place. Mental Health affects all aspects of your life. Taking the time to feed your mind with positive thoughts will allow you to succeed in all avenues of life.

Complete wellness is more than eating right and getting exercise. Complete wellness incorporates ways to improve your mental health. A good balance of mental health will reduce stress, anxiety and the ability to handle difficult situations.

Below Are Some Tips For Good Mental Health:

                    Improve Your Mental Health:

  • Exercise– We all know the physical benefits of exercise. strong physique, slender waistline, enhanced sex life, and even add years to your life. However, most people exercise because it makes them feel better. Energy, sleep, and an outlet for stress. A normal routine with exercise incorporated can do wonders for your mental health. It can have a extremely positive impact on depression, anxiety, ADHD, and more. In addition, when you exercise endorphins are released in the brain. Exercise also allows the muscles to relax and relieve tension. By making the body feel better so too will the brain.
  • Positivity – Think positive and work on negative thought. We all have times when negative thoughts creep in. When this happens catch it and make a habit of replacing with a positive healthy thought. Positive thoughts allow for good mental health. Doing this will change your attitude, the world around you and make for a happier you.
  • Relax your mind – Meditation or Prayer can put your mind at ease and place you right where you need to be. In addition, they can improve your outlook on every aspect of life.
  • Surround yourself with positive people – People that maintain a healthy lifestyle are the ones to gravitate to. Having a good network of like minded people will help keep you on track. People that value family and make good choices are a great support system. Break away from people who tend to be negative in their thinking.
  • Communicate Your Feelings – Don’t keep things in when they bother you. Instead let people know how you feel. This can be done in a positive way. You will feel better for opening up.

Remember Mental wellness is about every aspect of your life. Physical and mental as well as social. Our mental health determines so many things. How we act and feel on a daily basis. In addition it will effect how we interact socially with others. Therefore you must find ways to strengthen and improve your mental health.

At every stage in life good mental health will reap benefits in our lives. Having a positive mindset and removing negativity is a great way to start. When you are ready, Bond Thomas Chiropractic can create a wellness plan for you.

How Exercise Benefits Memory

Exercise has many known benefits; including reducing the risk of cardiovascular disease and diabetes, but many of us did not know just how exercise benefits memory.

Yes its true, research has shown that people who actively engage in physical activity have better brain health. How exercise benefits memory is key to aging and lowering the risk of developing Alzheimer’s disease.

Exercise and The Brain

Imagine a way to improve brain function, memory and overall wellness, drug free. Therefore, All you need is a good pair of shoes and a little motivation. Yes, exercise is a great, all natural way to boost your memory and slow down the aging process of the brain.

Exercise Stress and Memory

Stress directly impacts the brain in a negative way. How exercise benefits memory and brain function is by reducing stress allowing the brain to function optimally.

The affects that stress and anxiety have on your brain can be damaging. In addition to worrying and the inability to rest will leave you drained and unable to retain new information. How exercise benefits memory in this instance is to relieve anxiety. Exercise is the healthy way to reduce stress and the toll it places on the brain and body. Therefore, By engaging in routine exercise we improve brain function and improve memory storage.

Healthy Body Healthy Brain

Memory is formed in the brain. So it makes sense that a healthy brain will improve memory function. Routine Physical Exercise accompanied with a good diet and sleep all play a vital role in the health of the brain. Each of these have an effect on the other and are key to memory wellness.

Best Exercise For Brain Health

Don’t wait to exercise. You may not know which one you will like best to start. Put your running shoes on and go. A brisk walk, jog or run may be right for you in addition to a bike ride or swim. There is not just one option. The possibilities are endless, as are the rewards. Above all, have fun and enjoy the experience. You don’t have to beat down your body to improve brain function. For instance, The physical exercise can be moderate and enjoyable, like a walk or bike ride.

The main thing is to get out and move. Therefore, Take time out from your hectic daily routine, exercise and let go of the stress. By doing this you will experience just how exercise benefits memory health. Dr Bond Thomas of St Petersburg is a wellness professional who offers guided plans for all ages. Interested in a healthier life and not sure how to get started? We encourage you to contact our office and schedule a consultation:  727-522-1900



Benefits of Family Exercise

The benefits of family exercise are far more than just better health. The bonding time is priceless not to mention teaching your kids great habits. Exercising as a family can also be lots of fun, if done right. Don’t be pushy, just lead by example and good things will happen.

Family Exercise Is Fun

Spending time together is the best part of family exercise. Whether its a competitive setting or just a walk in the park together, its a time to enjoy each other and bond. If you live in the city it’s OK, there are plenty of sidewalks, stores and parks. If there is a will there is a way. In addition exercising can be done almost anywhere.

Health Benefits Of Family Exercise

Exercising as a family is great for your health. Of course every parents wants the best for their children and health is most important. The great news is you can make a huge impact with family exercise. Great for the heart and as a deterrent to disease, exercise is a great way to ensure your family is spending quality time together. Family exercise is also a great way to reduce stress of everyday life.

Family Exercise Ideas

Regardless of age there are many options for family exercise. Swimming is a great choice during the summer. Find a pool or the beach and hop in. Swimming is great for cardio and also low impact on the joints. There are plenty of great games you can play while you exercise in water. Tag, laps, and many others. Walking or jogging as a family is great exercise. A good pace will get the heart rate up and promote overall health for everyone. Dance classes are a great way to exercise as a family. Dancing is a lot of fun and a great way to let loose. Your kids will love it and will cherish the time.

Encourage Exercise

As a parent its important that we don’t force exercise on our kids. Start out with one form of exercise and experiment. If your family enjoys one but not the other eliminate one. Let it be a family choice and take turns choosing ways to have fun. Exercising as a family will create life long habits. Making sure that the choices are fun and healthy will ensure they will last. Bond Thomas wellness plans are geared for individuals and families alike.

Make Time For Family Exercise

All of us lead very busy lives. Our days are hectic and stressful. Exercise is the key to decompressing, especially when shared with family. The problem is that we come home stressed and want to sit down. Avoiding this is a must. Once you sit down it is a heck of a lot harder to get back up and get motivated again. Instead of sitting grab the family and get outside. Exercise often re energizes! Like a second wind. Life can drain your energy sometimes, but fight the urge to sit still. In addition the health of your family and the joy you will get will be well worth it. The benefits of family exercise are a reward all in there own. Get up and get going !

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Bond Thomas Chiropractic

1210 16th St N.
St. Petersburg, FL 33705

Phone: 727-522-1900

Fax: 727-522-1933