10 Exercises You Can Do in the Pool

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Exercising in the pool is a great way to stay cool, build strength, and improve cardiovascular health. Check out the exercises below which can all be done with minimal equipment; you just need yourself and the pool, but it can be handy to have some goggles too! Check out the following exercises to learn more!

Remember: Unless using an indoor pool, use plenty of sunscreen to prevent sunburn, even when cloudy outside. Also, drink plenty of water while exercising to stay hydrated. You can still sweat in the pool!

1. Front Crawl

Also known as free style, front crawl is a type of swimming stroke. This is an advanced swimming technique, but once learned, this exercise can take your fitness routine to the next level!  Check out the video tutorial below to learn how to do the front crawl correctly.

2. Breaststroke

Similar to front crawl, breaststroke is another swim stroke that you might find easier to do. What’s unique about this exercise is that it can be easier to swim with your head above the water. Tune into the video below to learn how to do this exercise.

3. Walking

This exercise is great for beginners. It comes with similar health benefits to walking on land, while adding extra resistance and taking stress off your joints. To perform this movement, simply walk back and forth across the shallow end of the pool.    

4. Treading

This exercise involves staying in place, while keeping your head above the water. If you are new to this exercise, start in the shallow end of the pool first before moving to the deep end. There are many ways to do this exercise so do whatever is easiest for you! Check out the video below to learn how!

5. Jumping Jacks

Perform this exercise like you would on land. Don’t worry if you can’t do as many as you can do on land. It’s supposed to be harder!

6. Kicking

For this exercise, hold onto the side of the pool and do a flutter kick to keep yourself afloat and flat across the surface of the pool. You can also do this exercise with a breaststroke kick.

7. Wall Push Offs

This is a fun one! To start, hold on to the side of the pool while placing both feet on the wall so that you are hanging off the edge. Tuck your knees into your chest, and when you are ready, push off and glide on your back. Jog/walk back to the edge and repeat.

8. High Knees

To perform this exercise, alternate between pushing off the bottom of the pool with your foot bringing your knee up as high as you can. You can stay in place or do this exercise across the shallow end of the pool.

9. Dips/Pushups

This exercise is effective for building upper body strength. If you can’t do the dips, pushups in the pool can be an easier alternative. Start in the pool by placing both of your hands on the edge of the pool a little bit wider than shoulder width apart. While at an angle, lower your chest as far as you can and push back up. Watch the video below for step by step instructions.

10. Lateral Arm Raises

This exercise can help strengthen your shoulders. Start with your shoulders below the water with your hands placed at your side. Slowly raise your hands up out to the side until they reach the surface of the water like a cross. Slowly lower your arms back down to your sides to repeat the movement. You can also do this exercise with your arms bent at 90 degrees to make it easier. 

Mental Health Care is Healthcare

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Mental Health Awareness Month is a reminder that mental health is part of overall health. Many people struggle with stress, anxiety, depression, trauma, or substance use concerns, but still avoid asking for help. Some worry about being judged. Others think their problems are “not serious enough.” But mental health care is healthcare, and getting support early can make a big difference.

At NOAH, getting mental health support is easy. With our head-to-toe approach to care, NOAH’s providers work together as one team, helping patients easily connect to counseling, psychiatry, nutrition, medical, dental, and pharmacy services all in one place.

When to Ask for Help

Sometimes the signs that you may need support are easy to miss. Mental health concerns do not always look like sadness or emotional breakdowns. They can show up in everyday life and physical health.

Some common signs you or a loved one may benefit from mental health services include:

  • Feeling overwhelmed most days
  • Constant worry or anxiety
  • Trouble sleeping or sleeping too much
  • Feeling tired all the time
  • Changes in appetite or weight
  • Difficulty focusing
  • Pulling away from family or friends
  • Feeling irritable, angry, or hopeless
  • Using alcohol or substances more often to cope
  • Frequent headaches, stomach problems, or unexplained pain
  • Losing interest in activities you usually enjoy

How to Get Help

If these feelings or symptoms are affecting your daily life, work, relationships, or physical health, it may be time to ask for support. Start by talking with any member of your NOAH care team about a direct referral for counseling or psychiatry services. If you’re new to NOAH or don’t have an upcoming appointment, call our patient engagement center at 480-882-4545 or request an appointment online to get started. Your NOAH team will guide you to the right provider for your needs. If you need immediate support, call or text 988 to connect 24/7 with someone who can help.

What’s the difference?

  • Counseling, or talk therapy, focuses on behavioral, emotional, and social factors and can help people manage stress, improve relationships, cope with life changes, and feel healthier overall.
  • Psychiatry focuses on biological factors and uses tools like lab tests, medication, and other biological treatments to manage mood (depression, bipolar), anxiety (panic, OCD, PTSD), psychotic (schizophrenia), neurodevelopment and behavioral disorders (ADHD, autism).

This Mental Health Awareness Month, take time to check in with yourself and remember that asking for help is a healthy step. Mental health care is not only for people in crisis, it’s for everyone.

For more information and resources, visit mentalhealthmattersaz.org.

Tips for Coping With Anxiety

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Anxiety is the body’s natural response to stress. We all experience anxiety as a temporary, protective emotion to help us stay alert and cope with challenges. This response can be related to all sorts of things like starting a new job, going on a first date, parenting, public speaking, performing in front of a crowd, and even making a phone call. Since anxiety is the body’s way of helping us through situations, we can’t make it go away entirely but we can learn skills to make feelings associated with anxiety more manageable.

Anxiety Symptoms


Anxiety can cause both emotional and physical symptoms.

  • Physical: Rapid heart rate, sweating, trembling, shortness of breath, dizziness, and muscle tension.
  • Cognitive/Emotional: Constant worry, restlessness, irritability, and trouble concentrating.
  • Behavioral: Avoiding situations that trigger fear.

Coping Skills

  • Breathe Slowly and Deeply: Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack or generalized anxiety even worse. When you start to feel panicky, take slow, deep breaths. To help regulate your breathing, try box breathing; inhale for four seconds, hold for four seconds, exhale for four seconds, and hold the empty breath for four seconds.
  • Stop and Think: When your thoughts start spinning out of control, tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again. This is a way to interrupt thoughts and refocus.
  • Think Positively: Push negative thoughts out of your mind and remind yourself that you are in control. Think about times when you’ve been able to manage situations successfully and reduce anxiety. Stay in the present moment.
  • Take a Break: It’s ok if you need to leave a situation. Step into the hallway, take a walk, or try again another day. If you need to drive, wait until your anxiety symptoms have improved. Don’t be afraid to ask for help.
  • Relax Your Muscles: Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.
  • Get Physical: Exercise can combat stress and anxiety. It can also improve your overall health and immune system. Even a brisk walk can help.

Tips to Remember

  • Deep breaths
  • Self-care
  • Adequate sleep
  • Exercise
  • Talk to yourself
  • Acknowledge your feelings
  • Mindfulness
  • Cut back or eliminate caffeine/nicotine/alcohol
  • Stay present
  • Good nutrition
  • Muscle relaxation
  • Slow down
  • Picture your safe place
  • Close your eyes

Normal Anxiety vs. Anxiety Disorder

Some people experience anxiety in a way that is unhealthy, which is referred to as an anxiety disorder. While the tips provided here can help ease anxiety in the moment, people with anxiety disorder often experience overwhelming feelings that interfere with daily activities like work or relationships.

Common Types of Anxiety Disorders

  • Generalized Anxiety Disorder (GAD): Persistent, excessive worry about everyday things.
  • Social Anxiety Disorder: Intense fear of being judged or embarrassed in social situations.
  • Panic Disorder: Sudden, intense, and unexpected panic attacks.
  • Phobias: Irrational fear of specific objects or situations. 

Causes and Treatment

Anxiety disorders come from genetics, brain chemistry, and/or stressful life events and is highly treatable in both adults and children.

  • Counseling: Cognitive Behavioral Therapy (CBT) or other talk therapy methods can help determine what’s causing the anxious feelings and identify tools to reduce symptoms. Ongoing counseling sessions help patients learn how to use these tools in different situations to reduce or eliminate anxiety.
  • Medication: Antidepressants or anti-anxiety medications can be prescribed by a primary care or psychiatry provider.
  • Lifestyle Changes: Regular exercise, healthy diet, adequate sleep, and mindfulness techniques can make a huge difference. Meeting with a dietitian can be a great way to explore personalized diet and exercise options.

For more information on normal anxiety or anxiety disorder, schedule an appointment with your NOAH primary care provider to discuss symptoms, explore options, and develop a plan for recovery. Counseling and psychiatry services are available at NOAH for ages six and up.

5 Simple Ways to Improve Your Health

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Good health doesn’t have to mean big changes, expensive programs, or hours at the gym. In fact, small daily habits can make a powerful difference over time. No matter your schedule, budget, or starting point, these simple steps can help you feel better and stay healthier.

1. Drink More Water

Water helps your body function properly—from digestion to energy levels. Many people don’t drink enough throughout the day.

Tips for Success: Carry a reusable bottle or drink a glass of water before each meal. Even adding one extra glass a day is a great start.

2. Move Your Body

You don’t need a gym membership to stay active. Even short bursts of movement can improve heart health and reduce stress.

Tips for Success: Take a 10-minute walk, stretch while watching TV, or choose stairs when possible. Every bit adds up.

3. Choose One Healthier Food Each Day

Eating healthy doesn’t mean changing everything overnight. Start small by adding, not removing.

Tips for Success: Add a fruit or vegetable to one meal a day. Frozen and canned options (with low sodium) are affordable and just as nutritious.

4. Get Enough Sleep

Sleep is essential for both physical and mental health, but it’s often overlooked.

Tips for Success: Aim for 7–8 hours when possible. Try going to bed at the same time each night, and limit screen time before sleep.

5. Check In on Your Mental Health

Stress, anxiety, and feeling overwhelmed are common and it’s okay to talk about it.

Tips for Success: Take a few minutes each day to breathe deeply, step outside, or connect with a friend or family member. If you need support, reaching out is a strong and important step.

Start Small

You don’t have to do everything at once. Pick one habit to focus on this week. According to a study by the British Journal of General Practice, it’s easier to form a new habit around something you already do as part of your daily routine. For example, if you regularly eat breakfast, focus on eating a banana (new action) with breakfast. Or, if you walk to the bus stop every day, try walking to the next stop instead. Small changes, practiced consistently, can lead to big improvements in your health over time.

For more tips, call us at 480-882-4545 to schedule an appointment with a NOAH provider or request one online. Whether you’re looking for nutritional guidance, mental wellness, a medical checkup, or something more, we’re here for you and your head-to-toe health.

What Kind of Provider Should I see?

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Choosing a healthcare provider can feel confusing. You may see letters like MD, DO, PA, or NP and not know what they mean. We’re here to help!

What’s the Difference Between an MD and DO?

An MD (Medical Doctor) and DO (Doctor of Osteopathic Medicine) are both fully trained doctors. Both can diagnose and treat illnesses, prescribe medicine, and do checkups to help you stay healthy. A DO also focuses on the whole body, and may use hands-on techniques to help with pain.

What Do PA and NP Mean?

A PA is a Physician Assistant. They work with doctors to care for patients. PA’s can also diagnose and treat illnesses, prescribe medicine, and do exams. NP stands for Nurse Practitioner, these are nurses with advanced training. They can diagnose and treat health problems, prescribe medicine, and help manage long-term conditions. Both PA and NPs can do many of the same things as a doctor.

Which Type Should I Choose?

All of these providers can help you stay healthy and are a part of your care team. You may see:

  • A doctor (MD or DO)
  • A PA or NP

The most important thing is getting care when you need it.

What Kind of Care Do I Need?

At NOAH we offer different medical services including Family Medicine, Internal Medicine, and Pediatrics. Read on to understand the differences between provider types.

Family Medicine

Family Medicine providers are good for the whole family. They can treat kids and adults, do checkups, and help with common illnesses.

Internal Medicine

Internal Medicine providers are for adults only. They often help with long-term conditions and manage more complex health needs.

Pediatrics

Pediatric providers care for babies, kids, and teens. They track growth, give vaccines, and treat childhood illnesses.

Still Not Sure?

That’s okay! You don’t have to figure it out on your own. Our team can help you choose the right provider for you or your family. Call us today at (480) 882-4545 to schedule an appointment.

Is It Too Soon to Swim?

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The pool may look inviting as outside temps begin to heat up but is it still too cold to swim? Possibly. According to the National Center for Cold Water Safety, it’s risky to swim in water that’s below 70 degrees Fahrenheit. For most pools in the Valley, that means we still need the water heat up another 10 degrees. And even then, bear in mind that most public pools are kept between 83 and 86 degrees. Waiting out the cold reduces risk and makes swimming more enjoyable.

What’s the Risk?

Taking in Water

Sudden changes in temperature can have a major impact on your body and increase the risk of drowning. Think about your reaction when you’re unexpectedly scared or surprised – you likely gasp – taking in a deep sharp breath through your mouth. If you’re underwater, you’ll take in water instead of air which can lead to drowning.

Increased Heart Rate and Blood Pressure

Between the shock of the cold water, and your blood vessels contracting to prevent heat loss, your heart rate and blood pressure are likely to increase which is dangerous for anyone but can be even more life threatening for someone with heart problems.

Loss of Movement

Your body will prioritize heating your core to protect your vital organs, reducing blood flow to your arms and legs. This will slow your movement and may impact your ability to keep yourself afloat.

Panic Breathing

Any of the above involuntary responses to the cold water could cause you to panic, leading to increased breathing and even brain fogginess like lack of judgement.

Tips for Swimming Safely in Cold Water

In any temperature water, never swim alone.

If you do choose to brave the cold water, get in gradually to allow your body to slowly acclimate to the water. And wait to put your face underwater until you’re sure you can regulate your breathing.

Avoid deep areas where the water is much colder, and if you can’t touch the bottom, wear a life jacket so you don’t have to rely on your arms and legs to stay afloat.

How Cold is Too Cold?

While experts recommend most people hold off on swimming until the water temperature reaches at least 70 degrees, remember your body can have adverse reactions even in warmer water.

Many factors affect how our bodies react and too cold for one person may be just right for another. Body fat, acclimation, and protective gear can all change the way your body responds to cold.

In any temperature, it’s best to let your body be the judge. Watch for warning signs that your body is struggling like shivering, pain, or feeling like you can’t get enough air. If you have any of these reactions to the water, it’s best to sit on the edge and dip your feet in or stay on the sidelines altogether.

Interpreter Services Available

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If you are more comfortable communicating in a language other than English, we can help! While many of our providers speak multiple languages, NOAH also offers interpreter services at no additional cost for all of our services including:

  • Medical
  • Nutrition
  • Counseling
  • Psychiatry
  • Dental
  • Community Resources
  • Pharmacy (medication labels also can be printed in any language)

Simply request an interpreter when scheduling your appointment and indicate which language you prefer. NOAH schedulers will make a note in your chart and ensure an interpreter is available for your appointment.

How It Works

NOAH provides HIPAA-compliant interpreter services in more than 300 languages. Most languages are available immediately upon request, while less frequently used languages may need to be scheduled in advance.

If you have an in-person appointment at a NOAH health center, your provider will bring in a small TV on a rolling stand. Within moments, a live interpreter who is fluent in your language will connect via video and interpret the conversation between you and your provider for the duration of your appointment.

For telehealth visits, interpreters will join through the MyChart platform via Zoom and appear on the screen with you and your provider.

If you need assistance with scheduling, billing, referrals, medical records, or even NOAH’s nurse triage line, our team members can quickly connect with an interpreter upon request.

For more information or to schedule an appointment, please contact us at 480-882-4545.

Spring Sports Physicals Available!

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Participating in sports is not just a great way to improve health and physical fitness but also an opportunity to build confidence and make new friends. If your child is participating in a spring sport as their first sport this school year, they are likely due for a sports physical.

What is a Sports Physical?

A sports physical includes a detailed medical history and physical exam which helps medical professionals decide if you can safely participate in school sports.

Medical History Review

  • illnesses
  • injuries
  • surgeries
  • allergies
  • family medical history to identify potential risks

Physical Exam

  • check height, weight, pulse, and blood pressure
  • test vision and hearing
  • listen to heart and lungs
  • evaluate joints, flexibility, posture, and strength
  • check eyes, ears, nose, throat, and abdomen
  • may also include evaluation for scoliosis, hernia, or skin conditions

General Health

  • Discuss nutrition, supplements, and lifestyle

Vaccine Review

  • Check immunization records and determine if there are any past due or upcoming recommended vaccines

Why are Sports Physicals Required?

Sports physicals ensure your child is healthy enough to meet the physical demands associated with competitive sports. For example, a sports physical can help assess issues like concussions, hernias, or asthma as well as help screen for potentially life-threatening conditions like cardiac abnormality. Most schools require all students complete a sports physical before being able to play.

What if Something is Wrong?

If there are any abnormalities or concerns, your primary care provider will help coordinate appropriate additional testing and follow-up. Sometimes it only takes a lab test or meeting with a specialist to obtain sports clearance. Rarely, a condition may be discovered that prohibits participation in a particular sport.

How To Get the Most From Your Visit

  • bring a printed copy of your specific, school-required physical form
  • wear comfortable clothing
  • bring glasses or contacts.
  • be prepared to discuss any past injuries, medications, or ongoing health issues

Request an Appointment

Ready to schedule? Request an appointment with any of our family medicine or pediatric providers online, via MyChart, or call us at 480-882-4545. If your child is also due for a well child visit, ask your scheduler about the possibility of combining these two appointments.

Is Your Heart Healthy?

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According to the American Heart Association, heart disease is the number one killer in the United States, and it is the leading cause of death worldwide. There are many risk factors that impact your chances of having heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.

Some risk factors for heart disease include:

  • high blood pressure
  • high blood cholesterol
  • obesity
  • diabetes
  • smoking
  • lack of physical activity
  • unhealthy eating behaviors

These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

If you have any questions or concerns about potential risk factors, please check with your NOAH healthcare provider!

Nutrition can impact your heart health

Heart disease is often preventable when people make healthy changes, including diet and how much activity or exercise they get. Living a heart-healthy life means knowing your risk factors and making good choices to protect your heart and stay healthy. Here are some heart-healthy nutrition and exercise tips:

  • Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least half of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa.
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.

Foods to enjoy

  • Lean meats such as 95% lean ground beef or pork tenderloin, or skinless chicken or turkey (limit red meats to one time per week)
    • Fish including salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes (beans, lentils, and chickpeas)
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats (good fats):
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados

Foods to limit

  • Limit high sodium foods. Adults and children 14+ should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices instead.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut and palm oils also contain saturated fats (replace with olive oil).
  • Avoid trans fats.
    • Trans fats can be found in margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

Registered Dietitian Nutritionists provide nutritional care and guidance for patients with nutrition-related conditions like diabetes and pre-diabetes, cardiovascular disease, weight management, digestive issues, food allergies, and more.

If you have any nutrition questions or need help developing a heart healthy diet plan, schedule an appointment with one of our dietitians or reach out to your primary care provider.

Do More With NOAH

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Taking care of your health shouldn’t feel complicated. At NOAH, we believe you deserve care that looks at the whole person—not just one symptom or one visit. That’s why we offer integrated care with many of the services you need all in one place to ensure you’re feeling good from head-to-toe!

What Is Integrated Care?

Integrated care brings medical, dental, behavioral health, and support services together as one team. Your providers communicate with each other, share information, and focus on what’s best for your overall health—physically, emotionally, and mentally.

Our Integrated Services

Medical
NOAH provides medical care for patients of all ages. Our primary care doctors, nurse practitioners, and physician assistants are here to help with routine checkups, chronic conditions, preventive care, and more.

Dental
Our dental team creates a comfortable, welcoming environment for preventive, emergency, and restorative care. For children, we focus on education and prevention to build healthy habits that last a lifetime. Full dental services are available at Cholla, Desert Mission, and Palomino Health Centers.

Nutrition Services
Good nutrition is key to good health. Whether you’re managing diabetes, heart health, weight goals, or general nutrition concerns, our nutrition experts are here to guide you toward healthier choices and a balanced lifestyle.

Counseling
Life can be challenging, and you don’t have to navigate it alone. Our counselors support individuals and families dealing with stress, anxiety, depression, grief, life changes, and more helping you build emotional strength and healthier habits.

Psychiatry
Our psychiatric providers diagnose and treat mental, emotional, and behavioral health conditions. By connecting mental health care with physical care, we help you feel better and live a healthier, happier life.

Lab Services
On-site lab services by SonoraQuest make testing easier and faster, helping your care team get the information they need without extra trips.

Pharmacy
Open to NOAH patients and community members, our pharmacy makes it simple to get your medications. Because it’s part of our integrated system, your providers can easily communicate and coordinate your treatment.

Community Resources Support
Our specialists help connect you to important programs like AHCCCS, SNAP, KidsCare, and more. We also offer food services, transportation assistance, and other benefits to help remove barriers so you can focus on your health.

The Benefits of Integrated Care

  • More Convenience: Fewer trips, fewer phone calls, and more services in one familiar place.
  • Better Coordination: Your care team works together behind the scenes to support all your health needs.
  • Greater Efficiency: Less paperwork, fewer repeated tests, and smoother follow-ups.
  • Early Intervention: If you need extra support, evaluations and next steps can often happen right away.
  • Whole-Person Care: Your physical, mental, and emotional health are all treated as connected.

Ready to Take the Next Step?

Your health is more than just one appointment, it’s a journey. Let NOAH support you every step of the way with integrated care designed around you. Ask your NOAH provider how you can benefit from additional services at NOAH or call us at 480-882-4545.