With a shortened holiday season and too much stress associated with it, instead of writing out a Christmas or Hanukkah gift list this year, I’d like to suggest you create a “healthy lifestyle checklist.”

Sure, you’re probably going to have to buy a few gifts for family and friends, but really, what’s better than giving YOU as the gift this year? And if the gift is you, then you want to deliver it in tip-top shape!

So here’s my comprehensive list of health checks people should do — not just this season but all year ’round — in order to improve overall wellness and maintain a healthy lifestyle that will keep you at your best for all the folks who love and need you.

Some of these items are daily, some are monthly, and some are yearly, but start now so you can take advantage of quality “us” time this holiday season. You may also find some of these ideas make great gifts for others.

The Capitol Rehab of Arlington Healthy Lifestyle Checklist

      • Exercise

        Do ANY form of exercise four times or more per week.

      • Stretching

        Stretch regularly. Even on days you’re not actively exercising.

      • Hydration

        Drink half of your weight in ounces of water every day.

      • Sleep

        Forget FOMO (fear of missing out). Get LOTS of sleep, 7.5 hours minimum, daily. Naps count.

      • Meditation

        Ten minutes of meditation daily enhances focus and reduces stress.

      • Chiropractic

        A monthly adjustment from your chiropractor makes for more fluid and natural movements and less pain. What are you waiting for? Give us a call at 703-527-5492.

      • Nutrition

        Talk to an expert about your diet. Call for an appointment with Dr. Denia Tapscott, our new functional medicine doctor.

      • Massage

        What are you waiting for? A monthly massage works out the knots and scar tissue. Call for an appointment or schedule online.

      • Pedicures

        Fungus can spread to the bloodstream. Pedicures every four to six weeks feel great, but also keep your feet fungus- AND callous-free!

      • Facials

        Yes, men, even you can get a facial! Facials at least 2-3 times a year are not only a beautifying treat, it reduces impurities to keep skin healthy.

      • Physical Therapy

        Get a body check-up with your physical therapist three times a year, whether you think you need it or not. It’s never too late too get started, call us at 703-527-5492.

      • Otology and Optometry

        Fancy words for ears and eyes! But they aren’t deceiving you! Check your eyes and ears once a year!

      • Dental Checkups

        See your dentist every four months. Seems like a lot? It’s not. Plaque buildup can travel through the bloodstream and cause havoc.  Gum disease is related to heart disease.

      • Find a Cardiologist

        If you don’t already have one, it’s time to get a cardiologist on your health team. Most heart problems can be screened. They don’t have to be accidents or emergencies. Those rarely happen to someone with a cardiologist.


      Happy Holidays!