Ziya “Z” Altug, DPT, MS, DipACLM, OCS
@zaltugdpt.bsky.social
Helping adults build micro wellness habits for stress, pain & longevity.
Physical Therapist | Health Coach | Author of The Lifestyle Medicine Toolbox
sites.google.com/view/zaltugdpt
Physical Therapist | Health Coach | Author of The Lifestyle Medicine Toolbox
sites.google.com/view/zaltugdpt
Start 2026 with my free Healthy Lifestyle Calendar (Option #1), designed to help you track progress, boost performance, and build sustainable healthy habits.
I’ve used this framework for years with my patients and clients.
If you find it helpful, please share and follow me.
I’ve used this framework for years with my patients and clients.
If you find it helpful, please share and follow me.
December 30, 2025 at 3:35 PM
Start 2026 with my free Healthy Lifestyle Calendar (Option #1), designed to help you track progress, boost performance, and build sustainable healthy habits.
I’ve used this framework for years with my patients and clients.
If you find it helpful, please share and follow me.
I’ve used this framework for years with my patients and clients.
If you find it helpful, please share and follow me.
I’m enjoying reading the new book I purchased!
PAVING The Path to Wellness Manual & Workbook offers practical and realistic guidance for building sustainable health and well-being.
I highly recommend this book as a resource for all healthcare professionals.
#lifestylemedicine #wellness
PAVING The Path to Wellness Manual & Workbook offers practical and realistic guidance for building sustainable health and well-being.
I highly recommend this book as a resource for all healthcare professionals.
#lifestylemedicine #wellness
December 28, 2025 at 2:22 PM
I’m enjoying reading the new book I purchased!
PAVING The Path to Wellness Manual & Workbook offers practical and realistic guidance for building sustainable health and well-being.
I highly recommend this book as a resource for all healthcare professionals.
#lifestylemedicine #wellness
PAVING The Path to Wellness Manual & Workbook offers practical and realistic guidance for building sustainable health and well-being.
I highly recommend this book as a resource for all healthcare professionals.
#lifestylemedicine #wellness
Create simple lifestyle training goals to move you forward.
How about training for happiness?
If you like this, please share with your network and follow my posts.
How about training for happiness?
If you like this, please share with your network and follow my posts.
December 26, 2025 at 2:31 PM
Create simple lifestyle training goals to move you forward.
How about training for happiness?
If you like this, please share with your network and follow my posts.
How about training for happiness?
If you like this, please share with your network and follow my posts.
Here’s a fun micro break for work – Calming Coast Relaxation.
If you like this, please share with your network and follow my posts
If you like this, please share with your network and follow my posts
December 23, 2025 at 2:06 PM
Here’s a fun micro break for work – Calming Coast Relaxation.
If you like this, please share with your network and follow my posts
If you like this, please share with your network and follow my posts
Basic building blocks are the key to success.
Eat well.
Move daily.
Sleep deep.
If you like this, please share with your network and follow my posts.
Eat well.
Move daily.
Sleep deep.
If you like this, please share with your network and follow my posts.
December 22, 2025 at 1:53 PM
Basic building blocks are the key to success.
Eat well.
Move daily.
Sleep deep.
If you like this, please share with your network and follow my posts.
Eat well.
Move daily.
Sleep deep.
If you like this, please share with your network and follow my posts.
Have a Very Berry New Year 🍓🫐
Most people underestimate how powerful simple foods can be.
Berries are one of the most research-backed, high-performance foods you can eat.
Fresh or frozen. Breakfast, lunch, or dinner.
Small habit. Big upside.
Most people underestimate how powerful simple foods can be.
Berries are one of the most research-backed, high-performance foods you can eat.
Fresh or frozen. Breakfast, lunch, or dinner.
Small habit. Big upside.
December 19, 2025 at 2:24 PM
Have a Very Berry New Year 🍓🫐
Most people underestimate how powerful simple foods can be.
Berries are one of the most research-backed, high-performance foods you can eat.
Fresh or frozen. Breakfast, lunch, or dinner.
Small habit. Big upside.
Most people underestimate how powerful simple foods can be.
Berries are one of the most research-backed, high-performance foods you can eat.
Fresh or frozen. Breakfast, lunch, or dinner.
Small habit. Big upside.
Leadership matters.
I was lucky enough to get a signed copy of The Science of Leadership by Jeffrey Hull and Margaret Moore at the American College of Lifestyle Medicine Annual Conference last month.
www.amazon.com/dp/B0DLFK4DMH
#LeadershipDevelopment #CoachingIsHealthcare #HealthCoaching
I was lucky enough to get a signed copy of The Science of Leadership by Jeffrey Hull and Margaret Moore at the American College of Lifestyle Medicine Annual Conference last month.
www.amazon.com/dp/B0DLFK4DMH
#LeadershipDevelopment #CoachingIsHealthcare #HealthCoaching
December 17, 2025 at 2:18 PM
Leadership matters.
I was lucky enough to get a signed copy of The Science of Leadership by Jeffrey Hull and Margaret Moore at the American College of Lifestyle Medicine Annual Conference last month.
www.amazon.com/dp/B0DLFK4DMH
#LeadershipDevelopment #CoachingIsHealthcare #HealthCoaching
I was lucky enough to get a signed copy of The Science of Leadership by Jeffrey Hull and Margaret Moore at the American College of Lifestyle Medicine Annual Conference last month.
www.amazon.com/dp/B0DLFK4DMH
#LeadershipDevelopment #CoachingIsHealthcare #HealthCoaching
Looking for a fun (and free) holiday activity?
🎄 Take a hike and count some birds! 🐦
The Christmas Bird Count runs from December 14 to January 5 and is one of the longest-running community science projects in the world.
👉 Join the count and participate:
www.audubon.org/community-sc...
🎄 Take a hike and count some birds! 🐦
The Christmas Bird Count runs from December 14 to January 5 and is one of the longest-running community science projects in the world.
👉 Join the count and participate:
www.audubon.org/community-sc...
December 16, 2025 at 5:43 PM
Looking for a fun (and free) holiday activity?
🎄 Take a hike and count some birds! 🐦
The Christmas Bird Count runs from December 14 to January 5 and is one of the longest-running community science projects in the world.
👉 Join the count and participate:
www.audubon.org/community-sc...
🎄 Take a hike and count some birds! 🐦
The Christmas Bird Count runs from December 14 to January 5 and is one of the longest-running community science projects in the world.
👉 Join the count and participate:
www.audubon.org/community-sc...
Complex Regional Pain Syndrome | New England Journal of Medicine www.nejm.org/doi/full/10....
Complex Regional Pain Syndrome | NEJM
This review summarizes the diagnosis and treatment of complex regional pain syndrome,
a rare limb-pain disorder. Early rehabilitation and multidisciplinary care are key;
most patients improve withi...
www.nejm.org
December 10, 2025 at 11:38 PM
Complex Regional Pain Syndrome | New England Journal of Medicine www.nejm.org/doi/full/10....
Do you need a simple way to reset your mind during a stressful workday?
🎵 Try humming or whistling.
Next time you feel tense or overwhelmed:
👉 Step away from your screen
👉 Find a quiet and private space (unless you’re working from home)
👉 Lightly whistle or hum your favorite tune for 60 seconds
🎵 Try humming or whistling.
Next time you feel tense or overwhelmed:
👉 Step away from your screen
👉 Find a quiet and private space (unless you’re working from home)
👉 Lightly whistle or hum your favorite tune for 60 seconds
December 9, 2025 at 3:06 PM
Do you need a simple way to reset your mind during a stressful workday?
🎵 Try humming or whistling.
Next time you feel tense or overwhelmed:
👉 Step away from your screen
👉 Find a quiet and private space (unless you’re working from home)
👉 Lightly whistle or hum your favorite tune for 60 seconds
🎵 Try humming or whistling.
Next time you feel tense or overwhelmed:
👉 Step away from your screen
👉 Find a quiet and private space (unless you’re working from home)
👉 Lightly whistle or hum your favorite tune for 60 seconds
I’m happy to share that I’ve obtained a new certification as a Blue Zones Certified Health Professional from American College of Lifestyle Medicine!
Thank you Blue Zones and the American College of Lifestyle Medicine for this wonderful opportunity to connect with other professionals.
Thank you Blue Zones and the American College of Lifestyle Medicine for this wonderful opportunity to connect with other professionals.
December 2, 2025 at 4:58 PM
I’m happy to share that I’ve obtained a new certification as a Blue Zones Certified Health Professional from American College of Lifestyle Medicine!
Thank you Blue Zones and the American College of Lifestyle Medicine for this wonderful opportunity to connect with other professionals.
Thank you Blue Zones and the American College of Lifestyle Medicine for this wonderful opportunity to connect with other professionals.
🌿 Did you hear? Nature is calling! 🌿
And you definitely want to pick up the phone… 📱
🎉 Melissa Sundermann, DO, DipABLM, FACLM — also known as Doctor Outdoors — just released her brand-new book:
🌲 Doctor Outdoors’ Guide to Nature and Lifestyle Medicine (Healthy Learning, 2026)
And you definitely want to pick up the phone… 📱
🎉 Melissa Sundermann, DO, DipABLM, FACLM — also known as Doctor Outdoors — just released her brand-new book:
🌲 Doctor Outdoors’ Guide to Nature and Lifestyle Medicine (Healthy Learning, 2026)
November 27, 2025 at 6:16 PM
🌿 Did you hear? Nature is calling! 🌿
And you definitely want to pick up the phone… 📱
🎉 Melissa Sundermann, DO, DipABLM, FACLM — also known as Doctor Outdoors — just released her brand-new book:
🌲 Doctor Outdoors’ Guide to Nature and Lifestyle Medicine (Healthy Learning, 2026)
And you definitely want to pick up the phone… 📱
🎉 Melissa Sundermann, DO, DipABLM, FACLM — also known as Doctor Outdoors — just released her brand-new book:
🌲 Doctor Outdoors’ Guide to Nature and Lifestyle Medicine (Healthy Learning, 2026)
My New Article Alert!
Tai Chi for Parkinson’s: Meditation and Balance in Motion
#Parkinsons #TaiChi #meditation
@parkinsons.org.uk
www.pcla.org/blog/tai-chi...
Tai Chi for Parkinson’s: Meditation and Balance in Motion
#Parkinsons #TaiChi #meditation
@parkinsons.org.uk
www.pcla.org/blog/tai-chi...
November 25, 2025 at 2:50 PM
My New Article Alert!
Tai Chi for Parkinson’s: Meditation and Balance in Motion
#Parkinsons #TaiChi #meditation
@parkinsons.org.uk
www.pcla.org/blog/tai-chi...
Tai Chi for Parkinson’s: Meditation and Balance in Motion
#Parkinsons #TaiChi #meditation
@parkinsons.org.uk
www.pcla.org/blog/tai-chi...
I just came back from the amazing American College of Lifestyle Medicine annual conference in Dallas.
It was my first conference and very happy to see my ACLM family!
Here are some fun photos.
I’m already excited about attending ACLM 2026 in Orlando, Florida.
#ACLM #lifestylemedicine
It was my first conference and very happy to see my ACLM family!
Here are some fun photos.
I’m already excited about attending ACLM 2026 in Orlando, Florida.
#ACLM #lifestylemedicine
November 21, 2025 at 1:45 AM
I just came back from the amazing American College of Lifestyle Medicine annual conference in Dallas.
It was my first conference and very happy to see my ACLM family!
Here are some fun photos.
I’m already excited about attending ACLM 2026 in Orlando, Florida.
#ACLM #lifestylemedicine
It was my first conference and very happy to see my ACLM family!
Here are some fun photos.
I’m already excited about attending ACLM 2026 in Orlando, Florida.
#ACLM #lifestylemedicine
Qigong – Baduanjin for Parkinson’s
“Multiple studies suggest that mind-body practices, such as tai chi and qigong, may improve motor function, balance, mood, and quality of life for people with Parkinson’s.”
#Parkinsons #Qigong #TaiChi
“Multiple studies suggest that mind-body practices, such as tai chi and qigong, may improve motor function, balance, mood, and quality of life for people with Parkinson’s.”
#Parkinsons #Qigong #TaiChi
November 7, 2025 at 9:39 PM
Qigong – Baduanjin for Parkinson’s
“Multiple studies suggest that mind-body practices, such as tai chi and qigong, may improve motor function, balance, mood, and quality of life for people with Parkinson’s.”
#Parkinsons #Qigong #TaiChi
“Multiple studies suggest that mind-body practices, such as tai chi and qigong, may improve motor function, balance, mood, and quality of life for people with Parkinson’s.”
#Parkinsons #Qigong #TaiChi
Are you feeling stressed at work?
Here’s a 60-second habit that can help.
Try this simple diaphragmatic breathing technique during your next break:
1️⃣ Sit or stand tall
2️⃣ Inhale deeply through your nose (let your abdomen rise)
3️⃣ Exhale slowly through your mouth
4️⃣ Repeat for one minute
Here’s a 60-second habit that can help.
Try this simple diaphragmatic breathing technique during your next break:
1️⃣ Sit or stand tall
2️⃣ Inhale deeply through your nose (let your abdomen rise)
3️⃣ Exhale slowly through your mouth
4️⃣ Repeat for one minute
November 5, 2025 at 4:21 PM
Are you feeling stressed at work?
Here’s a 60-second habit that can help.
Try this simple diaphragmatic breathing technique during your next break:
1️⃣ Sit or stand tall
2️⃣ Inhale deeply through your nose (let your abdomen rise)
3️⃣ Exhale slowly through your mouth
4️⃣ Repeat for one minute
Here’s a 60-second habit that can help.
Try this simple diaphragmatic breathing technique during your next break:
1️⃣ Sit or stand tall
2️⃣ Inhale deeply through your nose (let your abdomen rise)
3️⃣ Exhale slowly through your mouth
4️⃣ Repeat for one minute
Less Light at Night for Improved Health
See the study in the JAMA Network Open (2025).
Windred DP, Burns AC, Rutter MK, et al. Light exposure at night and cardiovascular disease incidence. JAMA Netw Open. 2025;8(10):e2539031.
pubmed.ncbi.nlm.nih.gov/41129148/
See the study in the JAMA Network Open (2025).
Windred DP, Burns AC, Rutter MK, et al. Light exposure at night and cardiovascular disease incidence. JAMA Netw Open. 2025;8(10):e2539031.
pubmed.ncbi.nlm.nih.gov/41129148/
November 4, 2025 at 3:22 PM
Less Light at Night for Improved Health
See the study in the JAMA Network Open (2025).
Windred DP, Burns AC, Rutter MK, et al. Light exposure at night and cardiovascular disease incidence. JAMA Netw Open. 2025;8(10):e2539031.
pubmed.ncbi.nlm.nih.gov/41129148/
See the study in the JAMA Network Open (2025).
Windred DP, Burns AC, Rutter MK, et al. Light exposure at night and cardiovascular disease incidence. JAMA Netw Open. 2025;8(10):e2539031.
pubmed.ncbi.nlm.nih.gov/41129148/
Did you know…
💡Tai Chi may help ease knee pain in individuals with knee osteoarthritis.
👉 Check out the My Joint Tai Chi website.
www.Myjoint-taichi.org
💡Tai Chi may help ease knee pain in individuals with knee osteoarthritis.
👉 Check out the My Joint Tai Chi website.
www.Myjoint-taichi.org
October 29, 2025 at 3:35 PM
Did you know…
💡Tai Chi may help ease knee pain in individuals with knee osteoarthritis.
👉 Check out the My Joint Tai Chi website.
www.Myjoint-taichi.org
💡Tai Chi may help ease knee pain in individuals with knee osteoarthritis.
👉 Check out the My Joint Tai Chi website.
www.Myjoint-taichi.org
Many thanks to all 7,000+ global participants in my Physiopedia Plus courses.
Please see the link, if you need discounted (30%) continuing education credits through Physiopedia Plus. Use the code ALTUG30.
members.physio-pedia.com/membership-a...
Have a great day.😊
@physio-pedia.com
Please see the link, if you need discounted (30%) continuing education credits through Physiopedia Plus. Use the code ALTUG30.
members.physio-pedia.com/membership-a...
Have a great day.😊
@physio-pedia.com
October 23, 2025 at 1:46 PM
Many thanks to all 7,000+ global participants in my Physiopedia Plus courses.
Please see the link, if you need discounted (30%) continuing education credits through Physiopedia Plus. Use the code ALTUG30.
members.physio-pedia.com/membership-a...
Have a great day.😊
@physio-pedia.com
Please see the link, if you need discounted (30%) continuing education credits through Physiopedia Plus. Use the code ALTUG30.
members.physio-pedia.com/membership-a...
Have a great day.😊
@physio-pedia.com
Exercise Prescription for People with Disabilities
Read the full article for details.
pubmed.ncbi.nlm.nih.gov/41085253/
#exerciseprescription #physicalactivity #disabilities
Read the full article for details.
pubmed.ncbi.nlm.nih.gov/41085253/
#exerciseprescription #physicalactivity #disabilities
October 22, 2025 at 2:31 PM
Exercise Prescription for People with Disabilities
Read the full article for details.
pubmed.ncbi.nlm.nih.gov/41085253/
#exerciseprescription #physicalactivity #disabilities
Read the full article for details.
pubmed.ncbi.nlm.nih.gov/41085253/
#exerciseprescription #physicalactivity #disabilities
Did you know…
Self-selected music can help reduce chronic pain and depression.
Source:
Chen S, Yuan Q, Wang C, Ye J, Yang L. The effect of music therapy for patients with chronic pain: systematic review and meta-analysis. BMC Psychol. 2025;13(1):455
#chronicpain #pain #musictherapy
Self-selected music can help reduce chronic pain and depression.
Source:
Chen S, Yuan Q, Wang C, Ye J, Yang L. The effect of music therapy for patients with chronic pain: systematic review and meta-analysis. BMC Psychol. 2025;13(1):455
#chronicpain #pain #musictherapy
October 21, 2025 at 1:35 PM
Did you know…
Self-selected music can help reduce chronic pain and depression.
Source:
Chen S, Yuan Q, Wang C, Ye J, Yang L. The effect of music therapy for patients with chronic pain: systematic review and meta-analysis. BMC Psychol. 2025;13(1):455
#chronicpain #pain #musictherapy
Self-selected music can help reduce chronic pain and depression.
Source:
Chen S, Yuan Q, Wang C, Ye J, Yang L. The effect of music therapy for patients with chronic pain: systematic review and meta-analysis. BMC Psychol. 2025;13(1):455
#chronicpain #pain #musictherapy
A study found: “Hot foot bath may be a safe and cost-effective modality to enhance sleep quality.”
Shanmugam P, Vijayakumar V, Ravi P, Boopalan D, Kuppusamy M. Does a hot foot bath improve sleep quality? A systematic review and meta-analysis. Altern Ther Health Med. 2025;31(6):42-47.
#sleep
Shanmugam P, Vijayakumar V, Ravi P, Boopalan D, Kuppusamy M. Does a hot foot bath improve sleep quality? A systematic review and meta-analysis. Altern Ther Health Med. 2025;31(6):42-47.
#sleep
October 17, 2025 at 3:27 PM
A study found: “Hot foot bath may be a safe and cost-effective modality to enhance sleep quality.”
Shanmugam P, Vijayakumar V, Ravi P, Boopalan D, Kuppusamy M. Does a hot foot bath improve sleep quality? A systematic review and meta-analysis. Altern Ther Health Med. 2025;31(6):42-47.
#sleep
Shanmugam P, Vijayakumar V, Ravi P, Boopalan D, Kuppusamy M. Does a hot foot bath improve sleep quality? A systematic review and meta-analysis. Altern Ther Health Med. 2025;31(6):42-47.
#sleep
Why should you choose Physical Therapy?
Physical therapy helps older adults stay independent and mobile and build strength and endurance so they can keep doing what matters most — staying active in the community.
www.choosept.com/future-me
@aptaofficial.bsky.social
#PTForFutureMe
#ChoosePT
Physical therapy helps older adults stay independent and mobile and build strength and endurance so they can keep doing what matters most — staying active in the community.
www.choosept.com/future-me
@aptaofficial.bsky.social
#PTForFutureMe
#ChoosePT
October 14, 2025 at 2:01 PM
Why should you choose Physical Therapy?
Physical therapy helps older adults stay independent and mobile and build strength and endurance so they can keep doing what matters most — staying active in the community.
www.choosept.com/future-me
@aptaofficial.bsky.social
#PTForFutureMe
#ChoosePT
Physical therapy helps older adults stay independent and mobile and build strength and endurance so they can keep doing what matters most — staying active in the community.
www.choosept.com/future-me
@aptaofficial.bsky.social
#PTForFutureMe
#ChoosePT
Want to feel better, think clearer, and protect your mental health?
Try this: Do something you enjoy.
Studies show that engaging in hobbies like:
🌱 Gardening
🎨 Painting
🎼 Playing an instrument
📚 Reading
🏌️♂️ Golfing
🧵 Handicrafts
What’s your go-to hobby for relaxing and recharging?
Try this: Do something you enjoy.
Studies show that engaging in hobbies like:
🌱 Gardening
🎨 Painting
🎼 Playing an instrument
📚 Reading
🏌️♂️ Golfing
🧵 Handicrafts
What’s your go-to hobby for relaxing and recharging?
October 9, 2025 at 2:32 PM
Want to feel better, think clearer, and protect your mental health?
Try this: Do something you enjoy.
Studies show that engaging in hobbies like:
🌱 Gardening
🎨 Painting
🎼 Playing an instrument
📚 Reading
🏌️♂️ Golfing
🧵 Handicrafts
What’s your go-to hobby for relaxing and recharging?
Try this: Do something you enjoy.
Studies show that engaging in hobbies like:
🌱 Gardening
🎨 Painting
🎼 Playing an instrument
📚 Reading
🏌️♂️ Golfing
🧵 Handicrafts
What’s your go-to hobby for relaxing and recharging?
🚨 New LinkedIn Newsletter Alert! 🚨
The latest edition of my quarterly Lifestyle Medicine Toolbox newsletter just dropped—evidence-based insights, fresh wellness strategies, and expert voices you don’t want to miss.
@nnlightsbookheaven.bsky.social
The latest edition of my quarterly Lifestyle Medicine Toolbox newsletter just dropped—evidence-based insights, fresh wellness strategies, and expert voices you don’t want to miss.
@nnlightsbookheaven.bsky.social
October 1, 2025 at 3:06 PM
🚨 New LinkedIn Newsletter Alert! 🚨
The latest edition of my quarterly Lifestyle Medicine Toolbox newsletter just dropped—evidence-based insights, fresh wellness strategies, and expert voices you don’t want to miss.
@nnlightsbookheaven.bsky.social
The latest edition of my quarterly Lifestyle Medicine Toolbox newsletter just dropped—evidence-based insights, fresh wellness strategies, and expert voices you don’t want to miss.
@nnlightsbookheaven.bsky.social