Wellness for 2020 – Exercise is Key

By Causenta Wellness

Every new year, we all say the same things:

I’m going to lose weight.

I’m going to exercise more.

I’m going to join a gym.

I’m going to cook at home more.

And, for a few weeks – maybe even a few months – these plans are carried out. You lose a little weight and are feeling great, but then life settles back in and your commitment starts to waiver and old habits reappear.

How can you plan ahead to create the best exercise and wellness plan for the coming year? 

For a lot of people, it’s about mindset. Perhaps considering that being fit is more than just about aesthetics will help you.

Did you know that by being proactive and taking control of your health, you can decrease your risk of developing cancer and other diseases? It’s true!

Exercise and being active boosts your immune system, which helps keep you healthier as you age. So, while you might look better in that pair of skinny jeans when you find the right exercise regimen and stick to it, you will also be enhancing your long-term wellness and quality of life.

Exercise is a key component of any wellness plan. However, it’s also important to remember that exercise is only part of it.

Dr. Tom Incledon, Founder & CEO of Causenta, has core strategies he recommends that can help people stay healthy and feel their best year-round.

  • Get regular checkups. Being on top of your health and noticing changes early on can help with early diagnosis of cancers and other diseases or conditions. 
  • Eat a healthy diet. The best nutrition plans are comprised of a variety of colorful fruits and vegetables, as well as lean proteins. 
  • Sleep matters. Having a regular sleep cycle gives your body a chance to recover and rest, which is key to immune function and brain health. 
  • Be aware of your environment. Certain factors around us can impact our health. Pay attention to the quality of air and water where you live, as well as limiting your exposure to cigarette smoke, alcohol, and various chemicals. 

Finding the Right Fit

The dedicated and expert team at Causenta knows that each of our patients is unique. There are approximately 22,000 genes in the human body and no two people are the same physically, emotionally, or mentally. Because of this, we customize every wellness program to best meet each patient’s goals and needs. 

Meet Dr. Matt Zanis, a renowned movement and physical therapy expert. He creates customized exercise plans for Causenta patients that help them meet their wellness goals.

Dr. Matt has an extensive background in injury rehabilitation, movement, and musculoskeletal pain. Throughout his career, he has been effective in treating people’s pain from all sources, including those recovering from cancer, with cutting-edge movement and exercise techniques.

He is proficient in analyzing movement patterns to enhance mobility, increase muscle strength, and alleviate pain.

During his time serving as an athletic trainer at the University of Pittsburg, he worked directly with athletes in varying fields including track and field, football, basketball, and baseball. He also had the opportunity to work with professional sports teams, including the Pittsburgh Pirates (MLB) and the Arizona Cardinals (NFL). While you might be more of an amateur or beginner, his tips can help you feel your best in 2020 as well. 

Dr. Matt recommends focusing on movement and strength-training exercises because they improve balance, enhance range of motion, help people gain muscle mass, and act as a foundation for other types of exercise such as cardio.

Also, these exercises can be performed at home with limited to no equipment. A few exercises this exercise expert loves are:

  • Eccentric Hamstring Lunges: Lengthening the hamstrings – muscles in the back of the thighs – improves range of motion. In this exercise, you should use a wall for balance and start on your knees on the ground. Then lift to a lunge position and straighten out your front leg until you can no longer control it. Try to do five repetitions per side and build your range of motion until you can get your front leg as straight as possible. 
  • Pigeon Squats: In this exercise, you place one leg on top of a surface at hip height. This leg should be bent at about 90 degrees. The standing leg should be behind you at a three-quarter bend and you should balance on the ball of that foot. You can raise your arms above your head with weights or without. In this exercise, the movements are small but can yield big results for your hamstring and seat areas. 
  • Pike Press Eccentric: This exercise is a little more advanced. For this, you need to have a safe place where you can firmly stand with your feet elevated once you begin the push-up movement. This exercise builds arm muscles and core strength. 
  • Adductor Lifts: These muscles are found in your inner thigh and support balance and alignment. When you strengthen these muscles, you can improve your range of motion and balance. This exercise is performed by lying on your side with one leg straight and the other folded over. You can place a lightweight – either 2 or 5 pounds – on the ankle of the straight leg and lift. You want to repeat this exercise on both sides to be sure each set of adductors gets a good workout.
  • Hip Bridge: This exercise strengthens the glutes and core and can be modified in a few different ways. One focus for this exercise is breathing. You begin by lying on your back with your feet about hip-width apart, knees bent. Then raise your buttocks off the floor and tuck your hips under. At this point, you can either concentrate on breaths to strengthen the core or various small muscle movements to firm up various areas of the thighs and seat. 

If you are interested in learning more about how to do these exercises, you can view Dr. Matt’s demos on our YouTube channel. You can also contact us to schedule a 30-minute consultation to discuss a customized exercise and wellness plan to help you look and feel your best in 2020.


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8131 E Indian Bend Rd #126
Scottsdale, AZ 85250