National Senior Health & Fitness Day – Exercise Ideas for Older Adults!

National Senior Health & Fitness Day – Exercise Ideas for Older Adults!

Senior Health & Fitness Day is a time to explore the many senior-friendly physical activity options, and to understand the importance of exercise and nutrition for ongoing health and illness/injury-prevention. A healthy diet can boost energy and immunity, and regular exercise is necessary to retain bone mass and lower the risk of fractures, and to build muscle strength and reduce the risk of falls.

Finding ways to get exercise as you get older is a smart and easy way to stay fit and improve your health. Exercise is just as important in your older years as when you were younger.

Research shows that an exercise routine offers a wealth of health benefits. One study found that adults ages 75 and older who exercised lived longer than older adults who didn’t exercise. Another study discovered that older women who squeezed in resistance, or strength, training workouts each week improved their cognitive function.

It’s also well known that regular exercise can help to boost heart health, maintain a healthy body weight, keep joints flexible and healthy, and improve balance to reduce falls.

Exercise does not take as much time as you may think. For general health benefits, older adults need about 2½ hours of aerobic (walking, running, and other activities that get the heart pumping faster) activity per week. These activities should be combined with activities that strengthen muscles at least 2 days per week.

Joining a gym and making use of the machines, trainers, and classes is 1 way to exercise. But you can also have fun there, meet new people, and do a variety of different activities that keep you healthy and strong.

Easy ways to exercise –

Exercise actually comes in many forms, including activities that feel more like fun than hard work:

* Dance. Sign up for a dance class with your spouse or a friend or carve out some dance time at home.

* Go bowling. Join a bowling league or make a weekly date with some of your friends. If you have grandchildren, bring them along.

* Rediscover a favorite sport. Whether you love the elegance of golf or the challenge of tennis, make time for these leisure activities. If possible, vary your activities over the course of each week to work different muscle groups.

* Enjoy the great outdoors. When the weather cooperates, ride your bike, visit a local park for a hike, or simply go for a walk. These are all great exercises that get you outside and into the fresh air.

* Get in the swim. Swimming is an excellent exercise choice, particularly if you have arthritis joint pain. Join a local fitness center with a pool. Work in regular swims to meet your cardiovascular needs without straining your joints.

Balance and strengthen count, too –

To help prevent falls, you also want to practice exercises that improve your balance. Yoga and tai chi fit the bill. They will also help you manage stress, feel more relaxed, and improve muscle tone. Yoga or tai chi classes are widely available in many areas, from senior centers to the Y.

Taking some time to stretch every day can also help keep your joints flexible and keep you moving well. It’s also important to lift some light weights. Canned goods from your cupboard are a fine substitute. You can also use a resistance band to tone your muscles.

Add a little “elbow grease” when doing chores and these regular activities will count as a workout:

* Cleaning the house

* Raking leaves in the yard

* Gardening

* Mowing the lawn

* Sweeping and dusting

Remember that getting older doesn’t mean slowing down. You’ve got to keep moving to stay young at heart…as well as in mind, body, and spirit.

#Results #Recovery #Relief #seniorhealthandfitness #exercise#injuryprevention #TOCAMD #TOCA #TheOrthopedicClinicAssociation

Memorial Day Safety and Injury Prevention

This Memorial Day, at TOCA and around the Nation we honor those Americans who have put their lives on the line to bravely defend our country’s freedom. Each day and especially on Memorial Day we take a moment to remember the men and women who served and sacrificed their lives to protect our great Nation and hard-won freedom.

Memorial Day Safety and Injury Prevention: The first three-day holiday weekend of the summer and the unofficial “kickoff” to summer is upon us. We all have various activities scheduled for the weekend, which may include cookouts, picnics, boating, swimming, motor sports, work around the house, etc. No matter what you have planned, please make safety a part of your weekend.

DRIVING SAFETY: This weekend, 33 million Americans are expected to hit the roads, according to AAA, but more traffic means more traffic accidents.

  • Be well rested and alert, use your seat belts, observe speed limits and follow the rules of the road.
  • If you plan on drinking alcohol, designate a driver who won’t drink.
  • Give your full attention to the road. Avoid distractions such as cell phones.
  • Use caution in work zones. There are lots of construction projects underway on the highways.
  • Don’t follow other vehicles too closely.
  • Clean your vehicle’s lights and windows to help you see, especially at night. Turn your headlights on as dusk approaches, or during inclement weather. Don’t overdrive your headlights.
  • Don’t let your vehicle’s gas tank get too low. If you have car trouble, pull as far as possible off the highway.
  • Carry a Disaster Supplies Kit in your trunk.
  • Let someone know where you are going, your route and when you expect to get there. If your car gets stuck along the way, help can be sent along your predetermined route.

GRILLING SAFETY: Hot dogs, hamburgers, and corn on the cob; nothing says summer like grilling!

  • Ensure that the grill has been thoroughly cleaned. Dirty grills cause many injuries, particularly propane grills.
  • Always supervise a barbecue grill when in use.
  • Never grill indoors – not in your house, camper, tent, or any enclosed area.
  • Make sure everyone, including the pets, stays away from the grill.
  • Keep the grill out in the open, away from the house, the deck, tree branches, or anything that could catch fire.
  • Use the long-handled tools especially made for cooking on the grill to keep the chef safe.
  • Do not wear loose clothing while you grill
  • Never add charcoal starter fluid when coals have already been ignited.
  • Always follow the manufacturer’s instructions when using grills.

WATER SAFETY: The beginning of summer also means the start of pool or beach season for many in the U.S.

  • Do your part, be water smart! Ensure that everyone in the family learns to swim well.
  • Appoint someone as lifeguard, rather than assuming one of your partygoers is keeping an eye on swimmers.
  • Adults: actively supervise children; stay within arm’s reach of young children and newer swimmers. And kids: follow the rules.
  • Don’t just pack it; wear your U.S. Coast Guard-approved life jacket – always when on a boat and if in a situation beyond your skill level. Inflatable children’s toys and water wings can be fun, but they are no substitute for a life jacket and adult supervision.
  • Swim as a pair near a lifeguard’s chair – everyone, including experienced swimmers, should swim with a buddy in areas protected by lifeguards.
  • Reach or throw, don’t go! Know what to do to help someone in trouble, without endangering yourself; know how and when to call 9-1-1; and know CPR.
  • Don’t fool with a pool: fence it in. Enclose your pool and spa with four-sided, four-foot fencing and use self-closing, self-latching gates.

Use Extra Caution with Fireworks: Nothing wraps up a great Memorial Day party better than a blazing fireworks display. Some towns and cities allow for select smaller fireworks to be enjoyed at home. If that’s the case, follow your local laws about what kind of fireworks are permitted.

  • Fireworks should be lit outside in an area without flammable branches or grass. Have a water hose or bucket of water handy to extinguish spent fireworks.
  • After you light a firework, get away to a safe distance. Don’t try to hold a firework in your hand after it’s lit, and do not light it into a container of any kind. Only responsible adults should light fireworks. Always ensure they are safely disposed of after the fun is over.

Stay Safe Under the Sun: There’s no better feeling than soaking in the new summer sun on Memorial Day — but don’t forget sunscreen and keep hydrated.

  • Skin can become severely burned after just a few hours in the sun, which can increase your risk of skin cancer in the long run.
  • Consider providing or looking for available shade, like umbrellas or covered picnic areas, to reduce sun exposure for yourself and your guests. A hat and sunglasses can offer extra coverage.
  • Don’t forget to reapply the sunscreen after two hours of sun exposure.
  • Drink plenty of water before, while, and after you are active. This is very important when it’s hot out and when you do intense exercise. You can drink water or rehydration drinks.
  • Encourage your child to drink extra fluids or suck on flavored ice pops, such as Popsicles.
  • Stop working outdoors or exercising if you feel dizzy, lightheaded, or very tired.

Injury prevention is not only part of our mission here at TOCA, the TOCA team and physician group are dedicated to adult and youth safety. Our experts work with and in the community year-round and emphasize injury prevention over the summer and around holidays.

Have a safe and enjoyable holiday!

“In the End, we will remember not the words of our enemies, but the silence of our friends.” ~Martin Luther King, Jr.

 #thankyouforyoursacrifice #injury prevention #holidaysafteytips #Recovery #Results #Relief #TOCA 

Dr. Padley donated his assistance to the athletes at Millennium High School!

TOCA and Dr. Padley continued community involvement by donating their time to assist the athletes at Millennium High School. All the money raised during the physicals will benefit the students in the Sports Medicine Club and will help to purchase the equipment and uniforms they use on the sidelines!
#teamspirit #millennium #SportsMedicine #Results #Recovery #Relief #TOCA #TOCAMD

Join us on Facebook Live at 8 am tomorrow for Friday Focus with Dr. Zoltan!

Join us on Facebook Live at 8 am tomorrow for Friday Focus with Dr. Zoltan!

Jon D. Zoltan, M.D. is a specialist in non-surgical General Orthopedics, Fracture Care & Sports Injury. He was a clinical lecturer for the University of Arizona Department of Surgery and a program clinical instructor for the Phoenix Combined Orthopedic Residency. Dr Zoltan’s articles and manuscripts have been published in numerous orthopedic publications. He has also participated in several research projects, including an evaluation of electromagnetic bone stimulation for fracture non unions and participates in ongoing clinical trials.

To Schedule an appointment with Dr. Zoltan call a dedicated TOCA staff member at 602-277-6211!

National Nurses Week: 6 Tips to Balance the Mind, Body, and Spirit

Join us during National Nurses Week, May 6–12! We appreciate our nurses every day, but Nurses Week is a great opportunity to take the time to celebrate. We also want to support nurses in this year’s theme of becoming healthier in mind, body, and spirit.

National Nurses Week begins each year on May 6 and ends on May 12, Florence Nightingale’s birthday.

Thank you to the dedicated nurses that not only help support our TOCA Physicians and patients but all nurses for all that you do!

Whether it’s Nurses Week or not, TNS is dedicated to providing nurses with tips and guides to help lead a healthy personal life and to grow professionally. Not only is it beneficial to live a healthy life, but a healthy nurse also provides better quality care to patients. If you don’t already, we challenge you to spend some time this week taking steps to balance the mind, body, and spirit. Here are a few tips to get you started!

6 Tips to Balance the Mind, Body, and Spirit

1. Be Thankful – You might be thinking, “I already am thankful,” but how often do you actually stop and think about it? Setting aside a few minutes per day to think or write what you’re grateful for can drastically improve your mood. It’ll push you to focus on the good things in life, instead of getting hung up on the not-so-good things. Whether it’s about your family, friends, nature, or any other positive events of the day, reflect on what makes you happy. You can even invest in a gratitude journal to encourage this practice.

2. Avoid Gossip and Drama – We all know that gossip and drama aren’t left in high school, and you probably experience a lot of it if you work in a hospital. It’s also likely that you’ve worked with a nurse that bullies and/or a nurse that LOVES drama. It can be hard to disassociate yourself with certain people especially if you see them every day, but try to steer clear of the gossip. Obviously, you’ll want to keep civil relationships for the purpose of being professional. But, watch what you say and don’t contribute gossip to conversations – even if someone else is.

3. Smile & Laugh More – Smiling might be the simplest tip to help balance the mind, body, and spirit. It’s typically something that just happens and requires little thought. Smiles are contagious, so not only are you helping yourself, but you could also be helping others around you. It’s also important to not take yourself too seriously. While your job can be demanding and pretty serious since you’re in charge of other human lives, you still need to have some fun!

4. Read and Learn – Don’t let your education end at graduation. Continue to learn new things, whether it applies to nursing or not. Opening your mind to new interests and possibilities will expand your mind and allow you to grow spiritually. Knowledge is power, and there’s always something new in the world.

5. Get Enough Sleep – You’ve probably had tons of people tell you this already, but it really is important! Getting enough sleep can be a huge turning point to balance the mind, body, and spirit since it affects all three. It can be hard to find the time to get enough sleep with your busy schedule, but here are some sleep tips that might help. Don’t forget, naps are your friend!

6. Travel – If you’re a travel nurse, you’ve already got this one covered. Traveling exposes you to different cultures and ways of life. Being open to the differences in the world will truly help in balancing the mind, body, and spirit. Traveling is a life-changing experience for most people, and it can affect many aspects of our life and overall wellness. There’s much more to this world than what you’re familiar with, so go explore!

#thankanurse #nursesweek #TOCA #TOCAMD #RECOVERY #RESULTS #RELIEF

Dr. Cummings and Vito Berlingeri talk Golf, injuries and recovery in the latest addition of the AZ Golf Insider!

Dr. Cummings and Vito Berlingeri talk Golf, injuries and recovery in the latest addition of the AZ Golf Insider. Check out the full artical by clicking here:…/…/45vcVtT1Y15VmxzM/html/index.html

“When I went into his office, Dr. Cummings greeted me like he had known me for 30 years”, said Berlingeri. “He told me with surgery and physical rehab, I would be back to hitting golf balls within seven weeks.”

That’s exactly what happened, with Berlingeri able to play 18 holes just three months after surgery.

Associated with TOCA since 2001, Dr. Cummings estimates that up to 40% of the patients he sees play golf, including numerous PGA Tour professionals. No matter the skill level, he encourages all golfers to take injury prevention measures, especially keeping your core strong.

“Your body only has so much time before wear and tear happens. I’ve recommended other golfer friends with injuries go to Dr. Cummings at TOCA ever since.” (said Vito Berlingeri)

Getting an accurate diagnosis and then a plan is critical to the process, Berlingeri and his physician (Dr. Dean Cummings) agreed.

“You have to spend at least 10-15 minutes warming up in what I call a combination dynamic and static workout. That’s doing some stretches plus some movement patterns. I also recommend stretching while you’re playing.”

“At TOCA we provide an excellent assessment while looking at the whole body and not just an individual body part,” Dr. Cummings said. “We also make sure that each patient is treated with conservative therapeutic management first, and then surgery if needed. I think we have doctors in our group who are phenomenally gifted, but the good thing is they know when to operate, which is very important.”

Dr. P. Dean Cummings is an Orthopedic Surgeon & Sports Medicine Physician and Surgeon at TOCA.

To learn more about Dr. Cummings and TOCA or to schedule an appointment visit: or call 602-277-6211!

#Results #Recovery #Relife #Golf #AZGolf #AZGolfInsider #AGA#BunkertoBunker #TOCA #TOCAMD 

The 1st Annual TOCA Foundation Golf Tournament!

The TOCA Foundation’s mission is to improve the community in the areas of math, science and medical research.  The Phoenix Public Schools desperately need further funding in the area of math and science to improve our community’s educational outcomes and future leaders in these areas.  Together with your help, we will provide our students the tools to complete in a global future.

TOCA Foundation Federal Tax ID #20-0574111

Upcoming Events

The 1st Annual TOCA Foundation Golf Tournament 

The Orthopedic Clinic Association is pleased to announce our first ever Charity Golf Classic to be held on Friday, April 27th, 2017 benefiting Phoenix Public Schools.

Please join TOCA for the 2017 Charity Golf Event to help children in our area.  This Tournament will be held at the ASU Karsten Golf Course and will start with a Tee-off box breakfast,  and conclude with a raffle, silent auction and an awards luncheon following your day of golf.  We humbly request your donation, which would greatly contribute to our event’s success and would be deeply appreciated.  Together, we will make this a dynamic event!

Date: Thursday April 27th, 2017

Location: ASU Karsten Golf Course
1125 E. Rio Salado Pkwy.
Tempe, AZ 85281

Consider your involvement in this memorable event:

  • Register your team today! We expect this tournament to sell out so call or email us today!
  • Become a sponsorship partner! There are several packages available, ranging from $500 to $5000.
  • Donate! If golfing isn’t your game of choice, consider becoming a friend of our foundation! Any donation to the foundation will have an impact on the youth in our community!

This Tournament is sure to be a hit, so sign up today to secure your team’s position in this year’s Charity Golf Classic by Clicking Here.  If you have any questions regarding sponsorship opportunities or to register your team, please contact Lisa Paulson at or 602.512.8525.

We recognize there are many golf tournaments and organizations you can support and we appreciate your consideration to participate in this event


TOCA (The Orthopedic Clinic Association) Performs First Meniscus Replacements in Arizona

TOCA (The Orthopedic Clinic Association) Performs First Meniscus Replacements in Arizona with NUsurface® Meniscus Implant: Phoenix Suns Physician Treats Local Resident with Persistent Knee Pain in SUN Clinical Trial – Dr. Thomas R. Carter.

PHOENIX, Arizona – March 24th, 2017 – TOCA (The Orthopedic Clinic Association), a one-stop resource for orthopedics in Arizona , and Active Implants, a company that develops orthopedic implant solutions, today announced that the first meniscus replacement procedures in Arizona were successfully performed by Dr. Tom Carter. TOCA is the only center in the state – and one of just 10 sites nationwide – enrolling patients with persistent knee pain caused by injured or deteriorating meniscus cartilage in the SUN trial, which is designed to assess the safety and effectiveness of the NUsurface® Meniscus Implant (pronounced “new surface”) in restoring function similar to that of a natural, healthy meniscus.

The first patient to receive the implant in Arizona was Sean Kirkman, a 47-year-old Phoenix resident and owner of Doggy Daze, who tore his meniscus 12 years ago after years of snow skiing and playing softball. Although he underwent several partial meniscectomies to treat the tear on his left knee, he experienced constant pain requiring him to wear a knee brace for the last 10 years in attempts to stabilize his knee. Kirkman’s knee was consistently throbbing with pain whether he was sitting, walking or playing sports. The pain became so intense, he had to quit playing softball.

The meniscus is a tissue pad between the thigh and shin bones. Once damaged, the meniscus has a very limited ability to heal. Over 1 million partial meniscectomies to remove or repair a torn meniscus are performed in the U.S. every year, about the same as the total number of hip and knee replacement surgeries combined. However, many patients still experience persistent knee pain following meniscus surgery.

“There aren’t many options for patients who experience persistent knee pain following meniscus surgery,” said Dr. Tom Carter, orthopedic surgeon at TOCA. “We hope the NUsurface implant alleviates pain in these patients, helps them delay or avoid knee replacement surgery, and gets them back to the activities they enjoy.”

Kirk received the NUsurface Meniscus Implant on October 20 through a small incision in his knee and completed a six-week rehabilitation program. Five months into his recovery, Kirk is most looking forward to getting back into snow skiing.

“My knee pain over the last 12 years was completely psyche changing as I was too young for knee replacement and had resigned myself to just living with the pain,” Kirk said. “A couple weeks after receiving the NUsurface Meniscus Implant, my debilitating knee pain had subsided and I no longer felt the need for a knee brace I had been wearing the last decade. I can finally walk around to places and resume my life.”

The NUsurface Meniscus Implant has been used in Europe under CE Mark since 2008 and Israel since 2011.

About the Clinical Trial
The SUN study (Safety Using NUsurface®) will enroll approximately 120 patients as part of regulatory process to gain approval from FDA to sell the device in the U.S. All patients who meet study requirements and agree to enter the trial are offered the NUsurface Meniscus Implant as treatment. Treatment with NUsurface in the SUN trial is eligible for coverage by Medicare and some private insurance companies. To be eligible for the study, participants must be between the ages of 30 and 75 and have pain after medial meniscus surgery that was performed at least six months ago. To learn more about the SUN study, please visit or call (844) 680-8951.

About the NUsurface® Meniscus Implant
The NUsurface® Meniscus Implant is an investigational treatment for patients with persistent knee pain following medial meniscus surgery. It is made from medical grade plastic and, as a result of its unique materials, composite structure and design, does not require fixation to bone or soft tissues. The NUsurface Meniscus Implant mimics the function of the natural meniscus and redistributes loads transmitted across the knee joint. Clinical trials are underway in the U.S., Europe and Israel to verify the safety and effectiveness of the NUsurface Meniscus Implant.

About TOCA (The Orthopedic Clinic Association)
TOCA (The Orthopedic Clinic Association) has served the Valley with orthopedic care since it was founded in 1949. TOCA is a one-stop resource for orthopedics in Arizona, led by nationally recognized, established orthopedic physicians who are passionate about quality care. TOCA brings expertise in orthopedics and sports medicine, numerous sub-specialties, physical therapy and hand therapy. Each TOCA Physician brings their own passion and integrity to a common purpose, honoring TOCA’s mission statement: “Serving our Patients through Innovative and Comprehensive Orthopedic Care.” Our physicians and staff are dedicated to providing for each person’s needs and ensuring the highest level of care for a wide range of musculoskeletal conditions. For more information, visit

About Active Implants
Active Implants, LLC develops orthopedic implant solutions that complement the natural biomechanics of the musculoskeletal system, allowing patients to maintain or return to an active lifestyle. Active Implants is privately held with headquarters in Memphis, Tennessee. European offices are in Driebergen, The Netherlands, with R&D facilities in Netanya, Israel. For more information, visit


CAUTION Investigational device. Limited by United States law to investigational use.

To learn more or to schedule a consultation with Dr. Carter visit or call 602-277-6211!

#RESULTS. #RECOVERY. #RELIEF #orthopedicimplants #activeimplants#DrCarter

The TOCA Foundation Supports Local Arizona Schools!

The TOCA Foundation Supports Local Arizona Schools! The TOCA Foundation’s mission is to improve the community in the areas of math, science and medical research. Local Public Schools desperately need further funding to improve our community’s educational outcomes and future leaders in these areas. Tegether, we will help provide students the tools to compete in a global future!

Recently, TOCA donated stability balls to a 1st grade classroom as a part of a research project geared towards improving student focus (and posture!) in the classroom. TOCA received this artistic drawing and thank you note from one of the students!

To learn more about the TOCA Foundation and upcoming events please visit:

Questions? Call TOCA at 602-277-6211!
#Recovery #Results #Relief #Education #Research #Math #Science #Supportourschools #TOCAfoundation #stabilityballsrock

Random Acts of Kindness week (#RAKWeek2017)

Random Acts of Kindness week (#RAKWeek2017), Feb 12-18, is an annual opportunity to unite through kindness. Formally recognized in 1995, this seven-day celebration demonstrates that kindness is contagious. It all starts with one act – one smile, one coffee for a stranger, one favor for a friend. It’s an opportunity for participants to leave the world better than they found it and inspire others to do the same.

Share your random act of kindness! 

Learn more at: 

1. Pay it Backward: buy coffee for the person behind you in line.
2. Send a positive text message to five different people right now.
Post inspirational sticky notes around your neighborhood, office, school, etc.
3. Donate old towels or blankets to an animal shelter.
4. Say hi to the person next to you on the elevator.
5. Surprise a neighbor with freshly baked cookies or treats!
6. Let someone go in front of you in line who only has a few items.
7. Leave a gas gift card at a gas pump.
8. Have a LinkedIn account? Write a recommendation for coworker or connection.
9. Encounter someone in customer service who is especially kind? Take an extra five minutes to tell their manager.
10. Leave unused coupons next to corresponding products in the grocery store.
11. Leave a note on someone’s car telling them how awesome they parked.
12. Try to make sure every person in a group conversation feels included.
13. Write a kind message on your mirror with a dry erase marker for yourself, your significant other or a family member.
14. Smile at five strangers.
15. Set an alarm on your phone to go off at three different times during the day. In those moments, do something kind for someone else.
16. Send a gratitude email to a coworker who deserves more recognition.
17. Know parents who could use a night out? Offer to babysit for free.
18. Hold up positive signs for traffic or in a park for people exercising outside!
19. Return shopping carts for people at the grocery store.
20. Write a positive comment on your favorite blog, website, or a friend’s social media account.
21. Have a clean up party at a beach or park.
22. While you’re out, compliment a parent on how well-behaved their child is.
23. Leave a kind server the biggest tip you can afford.
24. When you’re throwing something away on the street, pick up any litter around you and put that in the trash too.
25. Everyone is important. Learn the names of your office security guard, the person at the front desk and other people you see every day. Greet them by name. Also say “hello” to strangers and smile. These acts of kindness are so easy, and they almost always make people smile.
26. Find opportunities to give compliments. It costs nothing, takes no time, and could make someone’s entire day. Don’t just think it. Say it.
27. Take flowers or treats to the nurses’ station at your nearest hospital.
28.Keep an extra umbrella at work, so you can lend it out when it rains.
29. Send a ‘Thank you’ card or note to the officers at your local police or fire station.
30. Run an errand for a family member who is busy.
31. Leave a box of goodies in your mailbox for your mail carrier.
32. Tape coins around a playground for kids to find.
33. Put your phone away while in the company of others.
34. Email or write to a former teacher who made a difference in your life.
35. Hold the door open for someone
36. Tell a joke
37. Donate outgrown clothes
38. Call a friend you haven’t seen in a while just to say hello
39. Smile at everyone. It’s contagious.
40. Bring your neighbors’ garbage cans up for them. 
41. Let someone into your lane. They’re probably in a rush just like you. Or wave a thank you to someone who lets you in!
42. Give someone a hug
43. When you go somewhere to get or do something, ask the people around you if you can pick up anything they need
44. Let someone have the parking spce
45. Stop to talk to a homeless person
46. Play board games with senior citizens at a nursing home. Sixty percent of them will never have a visitor during their stay.
47. Hold the elevator
48. Empathize
49. Text someone good morning or good night
50. Say yes at the store when the cashier asks if you want to donate $1 to whichever cause
51. Be encouraging! 
52. Help someone struggling with heavy bags
53. Be kind to the customer service rep on the phone. It’s not their fault
54. Be patient
55. Compliment a stranger
56. Be thoughtful – Did your co-worker have a bad day today? Bring them them a coffee in the morning. 
57. Say “Thank you”, a lot – Everyone works hard. 
58. Send a care package to a solider
59. Leave nice comments on blogs, Twitter, and Facebook
60. Slow way down when you drive past a pedestrian — 35 mph can seem like the Indy 500 to a someone walking their dog.
61. Compliment the first three people you talk to today.

#kindness #randomactsofkindness #Recovery#Results #Relief #RandomActsofTOCA