🌼 Movement for Mental Health: Small Steps, Big ImpactNCDHDApr 272 min readWhen we think about mental health, we often picture therapy, medication, or mindfulness. But one of the most powerful (and accessible) tools we have is something much simpler: movement.You don’t need a gym membership, fancy equipment, or even a full hour. Just moving your body, right where you are, can help shift your mood, clear your mind, and boost your energy.Why Movement Matters for Your MindMovement isn’t just about physical health; it directly affects how you feel.Boosts mood: Physical activity helps release endorphins, your brain’s feel-good chemicals.Reduces stress: Gentle movement can lower tension and calm your nervous system.Improves focus: Even short bursts of activity can help you think more clearly.Supports sleep: Regular movement can help you fall asleep faster and sleep more deeply.And the best part? You don’t need to do a lot to feel the benefits.Start Small, Stay ConsistentIf you’re feeling overwhelmed, unmotivated, or low on energy, the idea of exercise might feel like too much. That’s okay.Start with this mindset:Something is better than nothing.A 10-minute walk, a few stretches, or standing up and moving between tasks, these small moments add up, and they matter.Try This 10-Minute Stretch RoutineThis quick and gentle routine is perfect for mornings, mid-day resets, or winding down in the evening. Move slowly, breathe deeply, and listen to your body.Neck Stretch (1 minute)Gently tilt your head side to side, holding each side for a few breaths.Shoulder Rolls (1 minute)Roll your shoulders forward 10 times, then backward 10 times.Arm Reach and Stretch (1 minute)Reach both arms overhead, then gently lean side to side.Standing Forward Fold (1 minute)Slowly bend forward and let your arms hang. A slight bend in the knees is okay.Hip Circles (1 minute)Place hands on hips and make slow circles in both directions.Hamstring Stretch (2 minutes)Step one foot forward, keep it straight, and gently lean toward it. Switch sides.Calf Stretch (1 minute)Step one foot back and press the heel down. Switch sides.Gentle Twist (1 minute)Stand tall and gently twist your torso side to side.Deep Breathing (1 minute)Inhale slowly through your nose, exhale through your mouth. Let your body relax.Make It Your OwnThis doesn’t have to be perfect. Play music. Step outside. Invite a friend or coworker. Turn it into a daily habit, or just come back to it when you need a reset.Movement isn’t about pushing harder, it’s about caring for yourself in a simple, sustainable way.Final ThoughtYou don’t have to change everything to feel better. Sometimes the smallest step, standing up, stretching, or taking a breath, is enough to shift your day.So, if you’re feeling stuck, heavy, or overwhelmed, start with movement.

general

HAHarvey Walden

2 days ago

Movement for Mental Health: Simple Steps to Boost Your Mood

May Is Hepatitis Awareness Month: What You Need to Know

general

HAHarvey Walden

2 days ago

May Is Hepatitis Awareness Month: What You Need to Know

🛡️ May Is Hepatitis Awareness Month: Simple Steps to Protect Your HealthNCDHDApr 272 min readEach May, communities across the country recognize Hepatitis Awareness Month—a time to learn how hepatitis affects the liver and what we can do to stay healthy. The good news is that hepatitis is preventable and, in some cases, curable.What Is Hepatitis?Hepatitis is a virus that harms the liver, an organ that helps clean your blood, process nutrients, and store energy. In the United States, the three most common types are hepatitis A, B, and C.Hepatitis A spreads through contaminated food or water or close contact with an infected person. It usually causes short-term illness and goes away on its own. A vaccine can prevent it.Hepatitis B spreads through blood, sexual contact, or from mother to baby at birth. It can live on surfaces for up to 7 days and often has no symptoms for years. A vaccine can prevent it.Hepatitis C spreads through blood. Many people don’t know they have it, but it can now be cured in as little as 8 to 12 weeks with medication.A Simple but Important FactHepatitis B is a very strong virus. It can survive on surfaces like doorknobs, counters, and shared items for up to 7 days—even when you can’t see any blood. That’s one reason vaccination is so important, especially for newborns.Who Is at Higher Risk?Anyone can get hepatitis, but some people have a higher chance, including:Adults who have not been vaccinatedPeople born between 1945 and 1965Healthcare workersPeople who share needlesBabies born to mothers with hepatitis BPeople who travel outside the U.S.Individuals without stable housingWhat You Can DoProtecting yourself and your family can be simple:Get tested: All adults should be tested for hepatitis B and C at least once.Get vaccinated: Safe and effective vaccines are available for hepatitis A and B.Ask about treatment: Hepatitis C is curable with modern medications.Practice prevention: Avoid sharing personal items like razors or toothbrushes, and wash hands regularly.Talk about it: Reducing stigma helps more people feel comfortable getting tested and treated.Local ResourcesNorth Central District Health Department (NCDHD) offers hepatitis A and B vaccinations at clinics throughout the district. You can also talk with your healthcare provider about testing and vaccination. Let’s Keep Our Communities HealthyHepatitis can affect anyone, but with the right information and a few simple steps, it can be prevented and treated. This Hepatitis Awareness Month, take a moment to check your status, protect your health, and share what you’ve learned with others. Sources & More InformationCenters for Disease Control and Prevention (CDC) – cdc.govU.S. Department of Health and Human Services – hhs.govHepatitis B Foundation – hepb.orgNASTAD – nastad.orgCDC Viral Hepatitis Reports – cdc.gov/hepatitisHIV.gov – hiv.govNorth Central District Health Department – ncdhd.ne.gov

Community Remembrances

Atkinson Clean Up Day Announced

2 days ago

" Community Recreation & Tourism Our Community New Resident Information Churches & Local Civic Organizations Community News Education Woodlawn Cemetery City Government Mayor & City Council Meeting Agendas & Minutes City Membership Dues Boards & Commissions Codes, Plans, Studies, & Zoning Fair Housing Economic Development Economic Development Strategy Available Buildings & Sites Local, Area, & State Incentives Atkinson Chamber of Commerce Business Directory Rental Properties Atkinson Community Survey Results & Visioning Tools Workforce Development Solutions Facility Rentals Utilities Resource How Do I… Sign up for City Utilities? Make a Utilities Payment? Apply for a Building Permit? License My Dog? Register My ATV? Report A Concern? Employment Opportunities Contact Us Staff Directory jQuery(function($){ var topPosition = 0; $(window).scroll(function() { var scrollMovement = $(window).scrollTop(); if (topPosition < 200 ){ } else{ if(scrollMovement > topPosition) { $('#global-header-section').removeClass('show-header'); $('#global-header-section').addClass('hide-header'); } else { $('#global-header-section').removeClass('hide-header'); $('#global-header-section').addClass('show-header'); } } topPosition = scrollMovement; }); }); Community Recreation & Tourism Our Community New Resident Information Churches & Local Civic Organizations Community News Education Woodlawn Cemetery City Government Mayor & City Council Meeting Agendas & Minutes City Membership Dues Boards & Commissions Codes, Plans, Studies, & Zoning Fair Housing Economic Development Economic Development Strategy Available Buildings & Sites Local, Area, & State Incentives Atkinson Chamber of Commerce Business Directory Rental Properties Atkinson Community Survey Results & Visioning Tools Workforce Development Solutions Facility Rentals Utilities Resource How Do I… Sign up for City Utilities? Make a Utilities Payment? Apply for a Building Permit? License My Dog? Register My ATV? Report A Concern? Employment Opportunities Contact Us Staff Directory jQuery(function($){ var topPosition = 0; $(window).scroll(function() { var scrollMovement = $(window).scrollTop(); if (topPosition < 200 ){ } else{ if(scrollMovement > topPosition) { $('#global-header-section').removeClass('show-header'); $('#global-header-section').addClass('hide-header'); } else { $('#global-header-section').removeClass('hide-header'); $('#global-header-section').addClass('show-header'); } } topPosition = scrollMovement; }); }); Back to all posts Atkinson Clean Up Day April 22, 2026 City Clean Up Day May 2 Recent Posts News April 22, 2026 Atkinson Clean Up Day Read More July 8, 2025 Hiring for Police Officer Read More June 4, 2025 HELP WANTED- City of Atkinson Read More January 22, 2025 Spoof Call Alert Read More December 30, 2024 Community Need Assessment Survey Results Read More April 9, 2024 License Dog and Register ATV Read More January 25, 2024 Central Nebraska Economic Development District Rehab and Down Payment Assistance Funds Read More July 13, 2023 Ongoing Business & Housing Investments in City of Atkinson Generate Growth, State Recognition Read More City of AtkinsonPO Box 519104 S. Main St.Atkinson, NE 68713 PH: (402) 925-5313FX: (402) 925-5780 Local LinksVisit NebraskaHistoric Route 20Great American Rail-TrailCowboy Recreation & Nature Trail Follow Us on SocialsCity of AtkinsonAtkinson Hay DaysChamber of Commerce AffiliationsAtkinson is a Tree City and a member of the Arbor Day Foundation."

Atkinson Clean Up Day Announced

2 days ago

Steam Engine Visits Lodgepole

4 weeks ago

"This steam engine stopped for a scheduled visit to Lodgepole. The Union Pacific Railroad schedules regular visits of their steam engines in Lodgepole. A large crowd gathers for these visits traveling from far and near."

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