Routines aren’t just for baseball. They’re for anyone looking to step up their game in all aspects of life – especially now. A great routine can improve everything from your health to attitude and even time with family. Find yours below, and let’s rock 2022 together.

CHARLIE BLACKMON'S ROUTINE

FIND YOUR HEALTHY ROUTINE

Protect

Walk

Sweet tooth calling? Studies show a 15-minute walk can curb your cravings.
Walking 7+ hours a week can cut your risk of breast cancer by 14%.
Stiff competition: Walking 6 miles each week can stop arthritis from forming.
People who walk 20 min. each day have 43% fewer sick days each year.
Mind your step: Walking ¼ mi each day can cuts your risk of Alzheimer’s by 50%.
Good eye: Walking 3+ times each week lowers eye pressure and risk of Glaucoma.

Run

Starting your day by running a set of intervals can boost metabolism for the following 24 hours.
People with a regular running routine report fewer problems with insomnia.
Running releases endorphins and reduces effects of depression and anxiety.
Running is thought to be hard on joints, but regular runners are less likely to develop osteoporosis.

Climb

Climbing 2 flights of stairs per day can lead to 6lbs. of weight loss over one
year.
10 minutes of stair climbing each day cuts your risk of heart attack in half.
Step it up: Routine stair climbing burns more calories than regular jogging.
Routine stair climbing increases bone density, meaning fewer injuries while
doing other exercises.
Climbing stairs can increase the amount of good cholesterol in the blood.

Hydrate

Tired? Drink water. Mid-day fatigue can be caused by dehydration.
Sip away stiffness: 30oz. of water each day lubricates joints and keeps them moving after exercise.
Crystal clear: Drinking water each day protects eyesight and fights macular degeneration.
Drinking warm water in the morning kickstarts your metabolism and improves athletic performance.
8oz. of warm water and lemon in the morning increases blood flow which nourishes muscles while exercising.

Stretch

Simple stretches increase blood flow to the muscles and prevents
soreness after working out.
Studies show, stretching for 5 min, 3 times each day, can lower
cholesterol.
Rolling Routine: Use a foam roller after exercise prevents tendon or
muscle injury by 6%.
Workout/life balance: Stretching each day improves your balance which
improves running speed and overall strength.

Smile

Psychologists say routine smiling makes you more trustworthy and attractive. Even fake ones work.
Retrain your brain: Regular smiling releases seratonin and can rewire your brain to be more positive.
Positivity works: Studies show that routine smiling helps your productivity at home or the office.
Routine smiling can make you more creative. The hormones released by
smiling improves neural connections.
Routine laughing instantly increases your blood flow and decreases risk of
heart disease.
10-15 minutes of laughing burns anywhere from 40-100 calories.
Remember to chuckle: Laughing improves your short term memory and instant recall.
Laughing increases your pain tolerance by 10%, meaning less stiffness after exercising.

Protect

Reapply sunscreen every 90min. to reduce the risk of melanoma by almost
70%.
When looking for a sunscreen, look for broad spectrum. It is the best defense against cancer-causing UV rays.
UV rays can cause wrinkles, sunspots, lines and pigmentation. Find a broad
spectrum sunscreen to keep looking young.

POSTCARDS FROM CHARLIE

For the fourth season in a row, Rockies outfielder Charlie Blackmon is sending postcards from the road straight to your mailbox. Sign-up below to get monthly motivation from Chuck Nazty himself along with an opportunity to win prizes throughout the 2022 season.

First Name * Required
Last Name * Required
Email * Required
Age Disclaimer * Required
- I am over 18
Address * Required
Street Address Address Line 2 City State Zip Code
How have you changed up your healthy routine this season?
Future Emails
- By clicking this box, I would like to receive information about future UCHealth initiatives and events. I understand that I can opt-out of receiving updates about this event or future events at any time following the directions provided in such future informational emails.
Email
This field is for validation purposes and should be left unchanged.

ROMANCE AT THE ROCKIES SWEEPSTAKES

UCHealth wants to treat you to a date night around downtown and Coors Field on Friday, Sept. 23. Enter our Romance at the Rockies sweepstakes for a chance to win a $100 gift card to Kachina Cantina, tickets to a Rockies games (fireworks show to follow) and a stay at The Rally Hotel. Sweepstakes entries open 8/8/22-9/7/22. Winner will be notified via phone and/or email after entry period has closed. See official rules.