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Leave the phone grime behind

emily.griffin
Submitted by emily.griffin on

According to the Mayo Clinic, we unlock our cell phones an average of 160 times daily.  

 

While this isn’t a push to make you feel guilty for scrolling on your phone, it is a reminder to be sure you’re properly cleaning it. Think about when you pick up your phone, where you put it down and who else handles it. Dirt and germs quickly build up on your favorite device.   

 

Dos and don’ts 

The FCC recommends these phone cleaning tips. Your phone manufacturer may have more specific cleaning suggestions. 

 

  • Unplug your phone. 

  • Clean with a damp, lint-free cloth using soap and water. 

  • Avoid using spray cleaners. 

  • Be sure any moisture is kept away from openings. 

 

Remember your case. The American Cleaning Institute advises removing the cover weekly and cleaning the case with a disinfecting wipe.  

 

Take this quiz to learn more about keeping your phone germ-free. 

 

 

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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Leave the phone grime behind
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How to avoid becoming hunched over as you age

emily.griffin
Submitted by emily.griffin on

As we age, it's not uncommon to notice our posture changing, and the dreaded "hunched back" can creep up over time. But don’t worry, it’s not inevitable. With a few simple habits, you can keep your back strong and upright. Here’s how to avoid becoming hunched over as you age.  

1. Strengthen your core 

Your core muscles (abs, back and pelvis) are the unsung heroes of good posture. When they’re weak, slouching becomes easy. Incorporating core-strengthening exercises like planks, bridges and crunches can help you stand tall and keep your spine supported. A strong core helps you stay upright, even when you’ve been sitting at your desk for hours. 

2. Stretch regularly 

Tight muscles, especially in the chest and hips, can pull your body forward, contributing to a rounded back. Stretching these areas regularly can help you maintain flexibility and keep your spine aligned. Yoga and Pilates are particularly great at combining stretching with strengthening, making them excellent choices for a well-rounded posture routine. 

3. Focus on your upper back 

If you’ve ever found yourself rounding your shoulders forward, you’re not alone. According to the Southeastern Spine Institute, strengthening the muscles between your shoulder blades can help counteract that tendency. Try exercises like rows and reverse flys to keep your upper back strong and your shoulders in their proper place. This will go a long way in preventing that hunched look. 

4. Be mindful of posture 

It’s easy to forget about posture throughout the day, but small reminders can make a big difference. Check-in with yourself every now and then. Are you sitting up straight? Are your shoulders back? A few seconds of mindfulness can help you avoid slouching while working at your desk or scrolling through your phone. 

5. Stay active 

According to the Medical University of South Carolina, exercise is the most important factor in maintaining a younger posture because it improves the bone and muscle function that are essential in maintaining musculoskeletal health. With that being said, your muscles need regular movement to stay flexible and strong. A quick stretch or a walk every 30 minutes can keep stiffness at bay and prevent you from falling into that slouched position. Staying active doesn’t mean running a marathon. It means moving throughout the day. 

6. Consider ergonomics 

Spending hours sitting can take a toll on your posture, but small adjustments to your workspace can help. Keep your computer screen at eye level and your chair properly adjusted to support your lower back. These small changes can make a big difference in how your back feels. 

 

By focusing on core strength, regular stretching, upper back exercises and mindful posture, you can avoid the hunched-over look as you age. It’s all about staying active, keeping your muscles engaged and taking a moment to check in with your body. You’ll feel better, look taller and avoid the dreaded slouch. 

 

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Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

How to avoid becoming hunched over as you age

With a few simple habits, you can keep your back strong and upright. Here’s how to avoid becoming hunched over as you age.  

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Sood, Akshay

Kyle.Norton
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Doctor ID
5878
Akshay Sood, MD
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Akshay
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Sood
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1609296912
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Melaku, Mikhail S.

Kyle.Norton
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Mikhail Sahelu Melaku, MD
First Name
Mikhail
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Sahelu
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Melaku
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1306341441
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Carpenter, Anna

Kyle.Norton
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Doctor ID
5879
Anna Carpenter, MD
First Name
Anna
Last Name
Carpenter
Professional Titles
MD
Year Joined Staff
2025
Year Began Practicing
2014
Gender
Office Phone
Pain Medicine

2945 Maple Avenue
Zanesville, OH 43701
United States

NPI
1851705149
Fellowship

2018 - 2019 University of Pittsburgh Medical Center

Medical Education

2010 - 2014 Wright State University Boonshoft School of Medicine

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2014 - 2018 University of Pittsburgh Medical Center

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Balaskas, Katherine

Kyle.Norton
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Katherine Balaskas, MD
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Thank you for helping our community

emily.griffin
Submitted by emily.griffin on

Genesis HealthCare System has over 4,000 employees that can help you  

Your dedication to your community matters to us, and we want to help in any way we can. Our employees can volunteer at local events, and Genesis can help with donations and sponsorships.   

So far, in 2025, we have helped 45 organizations in our community. Any not-for-profit organization that meets the criteria listed below should visit genesishcs.org/sponsorships to submit a request.  

 

The criteria include:  

  • Not-for-profit organization  

  • Located in Muskingum, Coshocton, Perry, Morgan, Noble or Guernsey county 

  • Church events that benefit the entire community   

  • Political fundraisers and events and memorials or fundraiser for one person are excluded 

 

Together, we can make an even bigger difference. 

 

Are you looking for a Genesis volunteer to support your not-for-profit organization?

Submit a request for a Genesis volunteer
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Are standing core exercises more effective than traditional sit-ups?

emily.griffin
Submitted by emily.griffin on

Think sit-ups are the best way to build core strength? Think again. While sit-ups have been a workout staple for years, standing core exercises might be your new go-to for a stronger, more functional core. 

 

Sit-ups aren’t the only way

Sure, sit-ups target your abs, but they focus mostly on one area, the rectus abdominis. According to Better Health, the rectus abdominis is a muscle that runs from the ribs to the pubic bone in the front of the pelvis, and when it contracts, it creates the bumps known as a "six-pack."  

However, sit-ups miss out on engaging other important core muscles like the obliques and deep stabilizers. Plus, if done incorrectly, they can strain your neck and back. Ouch.  

 

Why standing core exercises win 

Standing core exercises like woodchoppers, knee raises and side crunches work your entire core, from the front to the sides to deep stabilizing muscles. They also improve balance and stability, which is crucial for everyday activities and sports. No more lying on the floor. Get your core engaged while standing tall.  

 

Less strain, more gain 

One of the best parts of standing exercises is how much easier they are on your body. According to Harvard Health, without the pressure of flexing your spine like in sit-ups, standing exercises reduce strain on your back and neck, making them ideal for people with lower back pain or joint issues. 

 

A full-body core workout 

Standing core exercises aren’t just about abs. They’re dynamic movements that engage muscles throughout your body. These exercises mimic real-life motions, helping you build functional strength and mobility. 

 

The bottom line

 While sit-ups still have their place, standing core exercises are a smarter, more effective way to strengthen your core, improve balance and reduce strain. Give them a try. You’ll feel the difference.  

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Are standing core exercises more effective than traditional sit-ups?

While sit-ups have been a workout staple for years, standing core exercises might be your new go-to for a stronger, more functional core. 

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How to prevent bad knees

emily.griffin
Submitted by emily.griffin on

When you bend your knees, do they snap or crackle every time? If so, then you should be careful with your knees. Osteoarthritis is common in women especially after menopause. Below is a list of tips that you can incorporate into your life to prevent bad knees. 

 

  • Stretching

    • Step-ups 

    • Hamstring curls

    • Straight-leg lifts 

    • Butterfly stretch 

    • Standing hip flexor 

  • Low impact cardio 

    • Biking 

    • Walking  

    • Swimming 

  • Weight training 

  • Maintaining a healthy weight  

  • Wearing proper shoes  

  • Maintaining good posture 

 

If you feel your knees becoming weaker, you may be advised by your doctor to receive a cortisone shot. The cortisone shot is a temporary solution that helps relieve arthritis pain. It alleviates the knee pain you may be experiencing. 

 

In extreme cases, if you are still experiencing pain while using methods listed above, your doctor may advise you to undergo knee replacement surgery. After you recover from surgery, you'll likely have improved mobility and enjoy a better quality of life. 

 

To read more about your joints:

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

How to prevent bad knees

When you bend your knees, do they pop or crack every time? If so, then you should be careful with your knees. 

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Brushing your teeth can affect your health

emily.griffin
Submitted by emily.griffin on

Did you know brushing your teeth can affect your health?

What is one thing we do in the morning and at night? Brush our teeth. If it’s not morning and night, at least two times throughout the day. We do it to get fresh breath or old food out of our mouths and keep our teeth and gums healthy. What could possibly be the harm in that? Believe it or not, you can cause problems by brushing your teeth.  

Brushing your teeth too hard can hurt. You may think that it is getting all the food or substance off, but you could be damaging your teeth. According to the University of Connecticut, “brushing your teeth too hard can wear down enamel, irritate your gums, make your teeth sensitive to cold and even cause cavities.” It doesn’t occur to us that these things can happen, especially if we use a soft toothbrush.  

Did you know that your toothpaste also plays a key role in your dental health? It does. It may seem like a small factor, but it can create many benefits for you. According to California Oral Health Technical Assistance Center, “the key ingredient is fluoride, which evidence shows prevents tooth decay. Fluoride replaces lost minerals in teeth and makes them stronger.” Make sure that you are not the only one with fluoride toothpaste in your family. Some children’s toothpastes do not carry enough fluoride for them to gain the benefit.  

We must remember that our dental health is as important as our physical, emotional and mental health. We want to take care of our teeth as best as we can so we can eat our favorite foods without pain. Mostly importantly, we want to keep smiling at people to make their days.  

 

Ready to get healthy?

Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.

 

 

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Did you know brushing your teeth can affect your health

What is one thing we do in the morning and at night? Brush our teeth. If it’s not morning and night, at least two times throughout the day. 

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