Z. Altug, DPT

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Z. Altug, DPT Welcome! I’m Z. Altug, PT, DPT, MS, DipACLM, OCS, a Physical Therapist, Health Coach, author of The Lifestyle Medicine Toolbox (2024).

This is a supportive space for wellness-minded individuals.

30/11/2025

With Women’s Parkinson’s Project – I just got recognized as one of their top fans! 🎉

30/11/2025

With Blue Zones – I just got recognized as one of their top fans! 🎉

27/11/2025

🌿 Did you hear? Nature is calling! 🌿

And you definitely want to pick up the phone… 📱

I’m excited to share one of the most inspiring wellness books of the year — and the perfect holiday gift for anyone who loves the outdoors, health, or personal growth!

🎉 Melissa Sundermann, DO, DipABLM, FACLM — also known as Doctor Outdoors — just released her brand-new book:

🌲 Doctor Outdoors’ Guide to Nature and Lifestyle Medicine (Healthy Learning, 2026)

I’m proud to say my personal copy is signed by Doctor Outdoors herself! 🙌💚

This book beautifully aligns with the principles of the
American College of Lifestyle Medicine and Blue Zones and Blue Zones — and it’s packed with actionable tools for living a healthier, more nature-connected life.

Here’s a sneak peek at the incredible chapters:
📖 Chapter 1: The Evolutionary Connection – Why Humans Need Nature?
📖 Chapter 2: What’s the Science Behind Nature’s Healing Power
🥗 Chapter 3: Getting Closer to Nature Through Nutrition
🚶 Chapter 4: Green Exercise – Movement in Nature
😴 Chapter 5: Sleep – Restoring the Circadian Rhythm with Natural Light
🌱 Chapter 6: Stress Management – Nature as the Ultimate Stress Reliever
🤝 Chapter 7: Social Connection – Strengthening Relationships Through Nature
✨ Chapter 8: Purpose and Meaning – Finding Deeper Fulfillment Outdoors
🕰️ Chapter 9: Aligning Daily Habits with Nature’s Cycles to Improve Overall Health
🏡 Chapter 10: Bringing Nature Into Everyday Living & Inspiring Future Generations

If you’re looking for inspiration, science-based guidance, and practical wellness solutions… this book is a must-have.

👉 Get your copy today and reconnect with the healing power of nature.
🚵🏼 🚣🏼‍♂️ 🧗🏼 🏄🏼‍♂️

My New Article Alert!Tai Chi for Parkinson’s: Meditation and Balance in Motion“Tai chi is an ancient Chinese martial art...
25/11/2025

My New Article Alert!

Tai Chi for Parkinson’s: Meditation and Balance in Motion

“Tai chi is an ancient Chinese martial art that blends gentle, flowing movements with mindful breathing to create a powerful mind-body practice. For people with Parkinson’s, it offers both physical and mental benefits—helping improve balance, reduce fall risk, and enhance overall well-being.”



Parkinson's Foundation
Parkinson's Community Los Angeles
World Parkinson Congress
Parkinson Wellness Recovery
Women’s Parkinson’s Project
LSVT Global

https://www.pcla.org/blog/tai-chi-for-parkinsons-meditation-and-balance-in-motion

21/11/2025

I just came back from the amazing American College of Lifestyle Medicine annual conference in Dallas.

It was my first conference and very happy to see my ACLM family!

Here are some fun photos.

I’m already excited about attending ACLM 2026 in Orlando, Florida.

Are you feeling stressed at work? Here’s a 60-second habit that can help.You don’t need an app, special gear, or a quiet...
05/11/2025

Are you feeling stressed at work?

Here’s a 60-second habit that can help.

You don’t need an app, special gear, or a quiet room.

Just your breath. 🌿

Try this simple diaphragmatic breathing technique during your next break:
1️⃣ Sit or stand tall
2️⃣ Inhale deeply through your nose (let your abdomen rise)
3️⃣ Exhale slowly through your mouth
4️⃣ Repeat for one minute

That’s all it may take to calm your nervous system, lower stress hormones, and refocus your mind — right at your desk.

🧠 Why it works:
Research shows diaphragmatic breathing activates the body’s relaxation response and reduces both psychological and physiological stress.

📚 Further reading:
🔹 Ma X, Yue Z-Q, Gong Z-Q, Zhang H, Duan N-Y, Shi Y-T, Wei G-X, Li Y-F. The Effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology. 2017;8:874.

🔹 Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019;17(9):1855-1876.

For additional information about wellness, please see the LinkedIn Lifestyle Medicine Toolbox quarterly newsletter (https://www.linkedin.com/newsletters/lifestyle-medicine-toolbox-7104600763275902976/)

🕐 A mindful minute may have a big impact on well-being and performance.

Less Light at Night for Improved HealthA study in the JAMA Network Open (2025) concluded:“In this cohort study, night li...
04/11/2025

Less Light at Night for Improved Health

A study in the JAMA Network Open (2025) concluded:

“In this cohort study, night light exposure was a significant risk factor for developing cardiovascular diseases among adults older than 40 years. These findings suggest that, in addition to current preventive measures, avoiding light at night may be a useful strategy for reducing risks of cardiovascular diseases.”

Windred DP, Burns AC, Rutter MK, et al. Light exposure at night and cardiovascular disease incidence. JAMA Netw Open. 2025;8(10):e2539031.
https://pubmed.ncbi.nlm.nih.gov/41129148/

For additional information about wellness, please see the LinkedIn Lifestyle Medicine Toolbox quarterly newsletter (https://www.linkedin.com/newsletters/lifestyle-medicine-toolbox-7104600763275902976/)

29/10/2025

Did you know…

💡Tai Chi may help ease knee pain in individuals with knee osteoarthritis.

A new study published in JAMA Internal Medicine (Oct 27, 2025) found that an online Tai Chi program significantly improved pain and function in people with knee osteoarthritis.

👉 Check out the My Joint Tai Chi website in the comments sections.

“MyJoint Tai Chi is a free 12-week Tai Chi exercise program to help people with knee pain and knee osteoarthritis manage their symptoms.

The program is evidence-based and designed by researchers at the University of Melbourne, physiotherapists, Tai Chi experts and people with lived experience of knee pain. The program is based on the 10 Form Yang Style Tai Chi and involves slow and graceful movements with a focus on breathing and mindfulness.”

📚 Source:
Zhu SJ, Hinman RS, Nelligan RK, et al. Online unsupervised tai chi intervention for knee pain and function in people with knee osteoarthritis: The RETREAT randomized clinical trial. JAMA Intern Med. Published online October 27, 2025.



The University of Melbourne
Arthritis Foundation

23/10/2025

Many thanks to all 7,000+ global participants in my Physiopedia Plus courses.

According to Physiopedia Plus, you get “over 700 online courses in multiple languages, live webinars, full-text journals and books, 500+ technique videos, podcasts, anatomy software, an e-portfolio for tracking professional development, exercise prescription and telehelath and the Physiopedia AI assistant, your own personal clinical mentor.”

Please see the comments section, if you need discounted (30%) continuing education credits through Physiopedia Plus.

Have a great day.😊

Physiopedia





Exercise Prescription for People with DisabilitiesAn expert consensus statement in Medicine & Science in Sports & Exerci...
22/10/2025

Exercise Prescription for People with Disabilities

An expert consensus statement in Medicine & Science in Sports & Exercise (2025) states, “This statement highlights the need for exercise prescriptions and physical activity programs for persons with disabilities to be individualized, accounting for how a person’s impairment/condition influences their physiological response to exercise and the specific barriers that they experience.”

Read the full article for details.

Source:
Ptomey L, Morgan KA, Blauwet CA, et al. ACSM Expert Consensus Statement: Considerations and Recommendations for Prescribing Exercise and Designing Physical Activity Programs for People with Disabilities. Med Sci Sports Exerc. 2025;57(11):2588-2598.
https://pubmed.ncbi.nlm.nih.gov/41085253/


21/10/2025

Did you know…

Self-selected music can help reduce chronic pain and depression.

Source:
Chen S, Yuan Q, Wang C, Ye J, Yang L. The effect of music therapy for patients with chronic pain: systematic review and meta-analysis. BMC Psychol. 2025;13(1):455

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