CBH Medical

04/18/2026

Happy National Exercise Day! Let's salute the spirit of fitness. Today, whether you're dancing in your living room or conquering a mountain trail, celebrate movement in all its forms. Let’s inspire each other to keep moving!

04/13/2026

Spring Fitness for Beginners

Spring is a great time to start a fitness journey. Here are some tips and exercises to help beginners get fit this season:

Set small, achievable goals: Start with simple activities like walking or jogging, and gradually increase the intensity and duration.

Dress for the weather: Wear breathable, lightweight clothes and comfortable sneakers to stay motivated and comfortable.

Create a workout playlist: Listen to upbeat music or podcasts to make your workouts more enjoyable.

Incorporate outdoor activities: Walking or jogging in nature can be refreshing and beneficial for your health.

Try different workouts: Experiment with various exercises like walking, jogging, cycling, and strength training to find what you enjoy.

Stay consistent: Regular exercise is key to building fitness and achieving your goals.
Consider a challenge: Join a fitness challenge to add structure and motivation to your routine.

04/09/2026

Tips for a Safe and Effective Spring Routine

Set SMART goals: Specific, measurable, achievable, relevant, and time-bound objectives help maintain motivation.

Gradually increase intensity: Avoid overtraining by following the principle of progressive overload, increasing time, weight, or intensity by no more than 10% per week.

Track progress: Use a fitness tracker or app to monitor workouts and stay accountable.

Mix indoor and outdoor sessions: Combine cardio, strength, and flexibility exercises to create a balanced routine.

By blending outdoor activities, strength training, and enjoyable movement, you can make the most of spring to boost fitness, improve mood, and embrace the season.

04/07/2026

Happy World Health Day! Today, let's celebrate the gift of health and well-being! Embrace nature’s bounty with colorful fruits & veggies, dance to joyful tunes, and cherish time with loved ones. Remember, a healthy mind nourishes a happy heart! Let's thrive together!

04/06/2026

Spring is the perfect season to combine outdoor activities, fun workouts, and strength training to boost fitness, mood, and energy.

Outdoor Cardiovascular Activities
Spring’s mild weather makes it ideal for running, jogging, cycling, and hiking. Running or jogging improves cardiovascular health, strengthens legs, and burns calories; beginners can start with intervals of walking and jogging to build endurance gradually. Cycling enhances cardiovascular fitness, leg strength, and balance, and can be done on roads, trails, or around your neighborhood. Hiking engages multiple muscle groups, improves stamina, and provides mental relaxation while enjoying nature.

Strength and Flexibility Workouts
Incorporate bodyweight exercises, Pilates, and yoga to build strength, flexibility, and core stability. Pilates focuses on controlled movements and breath, sculpting muscles without bulk and improving posture. Outdoor yoga combines stretching, mindfulness, and fresh air, enhancing relaxation and overall well-being.

Fun and Mood-Boosting Options
Spring is a great time to try dance workouts or other enjoyable movement-based activities. Dancing tones muscles, improves coordination, balance, and posture, and releases endorphins for a natural mood boost. These workouts can be done at home or in a class, making fitness feel fun rather than forced.

04/04/2026

Spring Nutrition: Fresh Produce
Ready to eat with the season? Spring is a great time to work some seasonal produce into your routine. Fruits and vegetables in season are picked closer to peak ripeness, which may mean better flavor and more nutrients than produce harvested early, frozen, and shipped later.

Here are some healthy spring options to add to your grocery list.

Vegetables:
Asparagus
Artichokes
Arugula
Onions
Peas
Radishes
Spinach
Garlic and herbs: Basil, Dill, and Mint

Fruits:
Citrus Fruits: Grapefruits, Lemons, Limes, and Oranges
Kiwi
Mango
Pineapples
Strawberries

​​Toss your raw vegetables into a spring salad, or roast asparagus, artichoke, and onion for something heartier. A citrus or tropical fruit salad makes a refreshing breakfast or snack. And for dessert, strawberries dipped in dark chocolate give you a sweet antioxidant boost.

04/03/2026

Spring Fitness: Take It Outside
If winter pushed you indoors, spring is your invitation back outside. The days are longer, and the weather is cooperating, and research backs up what most of us already sense: exercising in nature amplifies the benefits.

Lace up and head out for a walk, jog, or run. A route with some pleasant scenery makes it even better this time of year.
Hit a trail, or try rucking (hiking with a weighted backpack) if you want an extra challenge.
Pick up an outdoor sport like tennis or pickleball, or sign up for a recreational league in softball, soccer or volleyball. It’s good exercise and a good way to meet people.
Look for an outdoor fitness class in your area.
Spend some time gardening or doing yard work. It counts as movement, and it has real mental health benefits as well.

04/02/2026

Happy World Autism Awareness Day! Let's celebrate the beautiful spectrum of abilities, creativity, and insights that individuals with autism bring to our lives. Together, we can make the world a more inclusive place!

04/02/2026

Meditation can improve well-being and quality of life
Recent studies have offered promising results about the impact of meditation in reducing blood pressure. There is also evidence that it can help people manage insomnia, depression and anxiety.

Some research suggests that meditation physically changes the brain and could help:

Increase ability to process information.
Slow the cognitive effects of aging.
Reduce inflammation.
Support the immune system.
Reduce symptoms of menopause.
Control the brain’s response to pain.
Improve sleep.

04/02/2026

https://www.heart.org/en/healthy-living/fitness/fitness-basics/when-is-the-best-time-of-day-to-work-out

Trying to find the best time for exercise? The truth is, it’s personal.

03/30/2026

https://www.aol.com/articles/spring-reset-seasonal-weight-loss-154000800.html

This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA. Spring is all about fresh starts — we declutter our homes, swap out winter layers …

03/30/2026

Spring is the perfect time to refresh your diet by incorporating seasonal fruits and vegetables, focusing on hydration, and gradually transitioning to lighter, nutrient-rich foods.

1. Embrace Seasonal Produce
Spring offers a wide variety of fresh, nutrient-dense foods. Include:
Leafy greens: Spinach, arugula, kale, and Swiss chard provide vitamins A, C, and K, along with minerals and fiber.
Cruciferous vegetables: Broccoli, cauliflower, and radishes support detoxification and immune health.
Early fruits: Strawberries, cherries, and apricots are rich in antioxidants and natural sweetness.
Herbs: Fresh mint, parsley, and dill add flavor and beneficial phytonutrients.
Eating in-season produce ensures maximum nutrient content and better taste, while often being more affordable.
2. Focus on Hydration
Warmer weather and increased activity in spring make hydration crucial. Drink plenty of water and include foods with high water content such as cucumbers, oranges, and leafy greens. Herbal teas like chamomile or peppermint can also be hydrating and support digestion.
3. Incorporate Light, Easily Digestible Foods
After heavier winter meals, shift to lighter proteins like fish, poultry, beans, lentils, and whole grains. This helps ease digestive load and supports energy levels for more active spring days.
4. Support Immune Health
Spring often triggers seasonal allergies. Nutrients that support immunity include:
Vitamin C: Found in citrus fruits, strawberries, peppers
Vitamin A and beta-carotene: Found in carrots, sweet potatoes, and spinach
Zinc: Found in legumes, seeds, and whole grains
These nutrients help maintain immune resilience and reduce inflammation.
5. Mind Portion and Mindful Eating
With fresh produce abundant, focus on balanced meals with a variety of colors and textures. Spring is a great time to practice mindful eating, enjoying the flavors of newly available vegetables and fruits while avoiding heavy processed foods.

By following these tips, you can refresh your diet, boost immunity, and feel energized during the spring season.