12 Easy Ways to Be More Active

As busy adults, many of us might find it hard to incorporate more physical activity into our daily schedules. We often get stuck in a routine and feel that we don’t have the time. Still, there are some easy ways to be more active that you can start doing today. Think simple, start small, and begin to build a system that allows you to be more active.

ways to be more active

1. Start with a Morning Stretch

Don’t just wake up and go — start your morning with a good stretch. This is more than just the stretch and yawn right after waking up. This means getting into a good flow of body movement. If you practice yoga, the morning is the perfect time to practice. Pilates will also help you stretch and put your body in the right space to get your day started.

2. Take a Walk During the Day

Most adults work 9-to-5 jobs during the week. Many of those professions are considered sedentary. They require us to sit in one position for long periods of time throughout the day. You can break that up and get your body moving by taking a walk during your breaks. Break your day up into segments. After two hours, take a walk through the building. On your lunch break, take a walk around the block. Finally, a couple of hours before it’s time to go, take another quick walk to get your blood flowing again.

3. Skip the Elevator

Take the stairs. Walking up and down the steps is a simple movement that is considered an aerobic exercise. Therefore, skipping the elevator and taking the stairs will get your heart pumping and body moving. If you work on a higher floor, test your limits and see how far you can go before taking the elevator. You can also start taking the stairs in other buildings as well.

4. Join a Social League

easy ways to be more active
If you enjoy organized sports and meeting new people, joining a social sports league will get you moving. Every major city has its own social sports leagues that you can join. Most include a diverse list of sports, including kickball, soccer, softball, flag football, and volleyball. In addition, bowing leagues are still fun ways to get active. Pick your favorite sport and join a team.

5. Incorporate Acupuncture

You might not initially consider acupuncture as a way of being active. After all, you are completely comfortable while receiving treatment. However, acupuncture can help you become more active because of its benefits. Many people use acupuncture as a way to treat chronic pain, sports injuries, muscle aches, arthritis, and even asthma. As part of your total wellness plan, incorporating acupuncture can give you the mobility and relief to include more exercise in your daily or weekly routine.

6. Volunteer with a Local Charity

In the process of looking for ways to get active, you can also make an impact in your community. Volunteering with a local charity will get you up on your feet and working with organizations that could use your time and energy. Think about the causes that matter to you. Get online and find some local nonprofits that are looking for the involvement of community members.

7. Start a Garden

Being a gardener is much more of a physical hobby than people expect. You’re digging, planting, watering, and pruning all kinds of plants. Choose a lot in your backyard and plan out the perfect garden for your home and family. You could even plant vegetables for your family and try out some new recipes.

8. Become a Weekend Warrior

For many busy adults, there aren’t many options during the week to add additional activities or hobbies that will help you become more active. Instead, you can become a weekend warrior. This means that on Saturdays and Sundays, be sure to schedule some time to get active. Consider joining your local gym, going for a trail walk, or even taking a hike. If you have a bike, you could also go for a nice, long bike ride through your neighborhood. Although it’s only two days a week, it’s still a planned effort to get moving.

9. Wake Up Earlier

easy ways to be more active
Set your alarm an hour earlier than usual. You’ll notice that going to bed earlier at night and waking up earlier in the morning gives you more time and energy throughout the day to accomplish more goals. With that hour, you can add time for yoga, meditation, or just making sure that you have time for a healthy breakfast.

10. Exercise During Commercial Breaks

We all enjoy relaxing in front of the TV after a long day at work or on the weekends. However, our favorite streaming services encourage binge-watching when we spend hours at a time watching our favorite shows. You can even add some activity during this time by incorporating some quick exercises during commercial breaks or between episodes. Do some jumping jacks, jog in place, or do some stretching.

11. Park Further Away

Give yourself a further distance to walk. When you park your car at work, the mall, or the grocery store, park a few aisles further away from the door than normal. Most people have a habit of trying to find a spot as close as possible. However, reversing that thinking is a practical way to get in a few more steps while we’re out running errands.

12. Track Your Progress

You’re not getting more active for no reason. Tracking your progress will act as the perfect incentive to keep going. Set some goals for your increased activity. Whether it’s weight loss or increased flexibility, tracking your progress will help you see how far you’ve come. You can do this by keeping a journal or simply tracking your weight loss journey. A pedometer is also a great and simple way to track your steps and set new daily goals that you can meet and surpass.

3 Acupressure Points for Low Back Pain

Statistics show that almost eight out of 10 people experience low back pain at some point during their life. Seeking medical treatment for back pain is very common. Typically back pain is fleeting and can be easily resolved with rest, heat and an occasional anti-inflammatory like ibuprofen. However, once the damage is done, the recurrence of back pain can be as high as 50 percent. Part of this is because as we age, things like muscles and tendons become less flexible and pliable. This can also be attributed to the fact that many people suffer from low-grade dehydration because they don’t drink enough water and they don’t ingest enough healthy fats that keep the muscles and tendons loose. It is also very well known that in the United States, people are too sedentary, and this leads to excess weight gain that can create added pressure on the body, especially the low back. continue reading »

3 AcuPoints for Anxiety

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The One Hour Vacation

It’s time for a tune up!


In Chinese Medicine, we acknowledge that Summer brings the gifts of laughter, partnership, and joy. This is seen by our desire to vacation with loved ones, have fun and break loose, and have more get togethers with old and new friends.  In Summer, our Heart, Pericardium, Small Intestine and San Jiao are at their peak of functioning and at their most vulnerable.  If challenged, you may notice some issues with regulating your body temperature or fluids- hello edema! Swollen ankles, anyone?  If this is an issue for you, you can add 2 handfuls of watermelon to your diet daily or try Job’s Tears… and don’t forget your regular acupuncture treatment.

Late Summer brings the gift of harvest time, all of our hard work is paying off and especially for farmers and gardeners we can see the ripe fruit and vegetables in abundance to eat. We get a feeling of “life is good and easy” because there is plenty of food and a general sense of putting our feet up to relax. The gifts of Late Summer are empathy, sympathy, mothering oneself/tending to oneself versus how we take care of others. There is a lot of digesting life, making life a part of us- the way we go on vacation to a new land, consume the culture, the food, the energy of a beautiful and interesting place as we try to take it back home with us as part of our new life experience. In Late Summer, our Stomach and Spleen are at their peak of functioning and at their most vulnerable. If this is a difficult time for your body, you may notice more loose stools or irregular digestion, stomach bloating or cramps, or gas. Try fresh mint in your diet, add to smoothies or salads, or as a cup of tea.

If you’re finding Summer or Late Summer a difficult time, emotional or physically, don’t suffer alone. It’s time for a tune up. Schedule your appointment with one of our wonderful acupuncturists, available in White Marsh or Timonium, Monday thru Saturday as early as 7am, as late as 7pm.


Acupuncture is the perfect one hour vacation, with benefit to your mind and body.


Will My Insurance Cover Acupuncture?

Since acupuncture is considered alternative medicine and non-drug therapy, you may have questions about whether your insurance policy will cover such a method of treatment. It’s known as an effective form of treatment for various conditions, including chronic pain, migraines, fertility, and even weight loss. Therefore, many people seeking relief in these areas are willing to give acupuncture a go. Still, there could be more clarity when it comes to insurance coverage.

insurance coverage acupuncture

How Much is Acupuncture without Insurance?

There are a lot of variables in the cost of acupuncture, with and without insurance. The fees at each acupuncture clinic will range, depending on the service you’re receiving and other factors. Typically, the range is about $50 and up to $150. Cigna, Humana, Aetna, United Health Care, Landmark, and Blue Cross/Blue Shield are insurance companies that will sometimes cover acupuncture.

Insurance Coverage at Cloud 9

Although most people don’t, some will require a referral from your primary care physician depending on your individual insurance policy. The amount of the co-pay will vary, starting at $0 and including $15, $20, $30, or $40. Acupuncture is not always a covered benefit under every insurance policy. However, patients are often surprised to find out their plan does cover acupuncture as an additional wellness benefit.

Depending on your individual insurance policy, some patients will be required to pay an annual deductible. Occasionally, an individual insurance policy will waive the deductible for acupuncture services. Out of network patients pay full price and seek direct reimbursement payment from their insurance company. We are approved participating providers in network with all forms of Blue Cross/Blue Shield, Cigna, Johns Hopkins EHP, and Aetna insurances.

How to Review Your Insurance Policy

The Cloud 9 team is here to help answer any questions about insurance coverage. In addition, we encourage our patients to verify their acupuncture benefit coverage under their individual insurance policy and we’ll help you understand the fine print and what it all means for your treatment. Cloud 9’s biller will outline the following:

  • Whether or not acupuncture is a covered benefit under your current individual insurance policy, and if there are any exclusions to this acupuncture coverage in the fine print.
  • Co-pay or Co-insurance expected payment at the time of service.
  • Deductible, whether or not it’s been met and if not, how much of the yearly deductible remains, or if the deductible is waived for acupuncture services. Usually, once the deductible has been met, the patient is only responsible for the co-pay and/or the co-insurance payment each visit.
  • Whether pre-authorization is needed prior to initial treatment.
  • Approved number of visits per year, and the beginning of the year for this individual policy.

To verify acupuncture insurance benefits before your session, please give us a call at 443-521-3583 or email the following info to:

  • Which insurance company your policy is with (We are an approved provider with Blue Cross Blue Shield, Cigna, Johns Hopkins EHP, and Aetna).
  • Your full name and Date of Birth, and the Primary policy holder’s full name and Date of Birth (if not you).
  • The Insurance Member ID # on the front of the insurance card.
  • Provider Tel. # on the back of the card.

If you do not have insurance, we take Health Savings Accounts, Medical Flex Spending, Visa, MC, Discover, personal checks and cash.