6 ways to improve physical health

Taking care of our physical health can be a challenge during the pandemic. Employees may experience changes in eating and exercise habits, have limited alone time (or too much alone time), and be multitasking work and family needs. This can all take its toll physically.

Here are 21 simple ways to help employees focus on health:

Get moving/exercise

All it takes is 30 minutes a day, 5 days a week. A brisk walk, a run, weight training, yoga. Not only will regular exercise improve physical health, but it also relieves stress and anxiety.

1. Exercise time adds up. If you can't fit it in all at once, consider breaking it up into manageable chunks throughout the day. And remember, vigorous chores that get your heart rate up count as cardio.

2. If you'd rather avoid the gym, there are many tutorials on YouTube that are free and tailored to skill level. A lot of these examples from Scripps.org don't require any equipment.

3. Include your entire household. Exercise will benefit everyone and can be a fun group activity.

4. Map out favorite walking or running routes around your neighborhood.

5. Tracking your exercise can be helpful and fun. Consider a device to count your steps or simply mark your calendar on the days you work out.

Stretches/relaxation

Working in isolation can make it easier to forget about essential rest periods.

6. Take frequent breaks throughout the day, especially when sitting at a computer.

7. Stretching can prevent fatigue and discomfort. Keep aches away by regularly doing these stretches: https://bit.ly/2RIS5J6.

8. From keeping a journal to connecting with a co-worker, any one these quick, or not so quick stress busters can help relieve some pressure.

9. Take a virtual float on the river, a walk through the deep, or a hike in Silver Falls State Park. Watch SAIF's entire series of relaxation videos to give you the serenity you need, one minute at a time.

Nutrition

Healthy eating lowers the risk of chronic health conditions including heart disease, obesity, diabetes, and some types of cancers.

10. Build healthy habits with the MyPlate app from the USDA.

11. Learn what good nutrition does for your body, from head to toe.

12. Ditch the junk food and download nutrient-rich recipes from the American Heart Association.

13. Eating in the office? Promote healthy choices in meetings and throughout the day with this tipsheet.

Office ergonomics

Introducing proper ergonomics may seem like a daunting task. But simple changes to workstations and daily habits can make a big difference for comfort and productivity.

14. Surfing the couch with your laptop or sitting at the kitchen table can put stress on our backs, necks, arms, and hands that lead to discomfort, fatigue, or soreness. Set up your home office with these quick tips.

15. Learn more about home office safety including tips on cost-saving measures at saif.com/homeoffice.

16. SAIF policyholders can use Ergopoint to evaluate their office workstations to ensure neutral postures.

17. Lifting a lot? Learn the six steps for safely lifting a load, plus tips for designing lifting tasks with ergonomics in mind.

18. Watch our video series on office ergonomics at saif.com/ergo.

Motivation/routine building

The daily grind can be made easier with a little planning and some positive rewards.

19. Start your day with purpose: Set an alarm and create a morning routine. Maybe that includes a workout, shower, getting dressed, making your bed, or a quiet cup of coffee.

20. Build your schedule: When will you exercise, work, help the kids with schoolwork, do household chores? Write it all down in your calendar system or stick it to your refrigerator.

21. Take time each day for self-care. That could be a five-minute mindfulness exercise, listening to your favorite podcast, or taking a relaxing bath. Whatever you choose, it should be something you can look forward to.

Learn more about promoting Total Worker Health at saif.com/twh.

Do you experience tired, sore, or achy muscles throughout the day? Are you recovering from an injury or surgical procedure? Do you have a condition that brings pain to your bones or joints? Whatever the case may be, a physical therapist can create a personalized treatment program for you, to help increase your energy and help you get back on track to enjoying your daily activities. Call us for information to see how physical therapy can help you achieve better overall health and greater physical fitness. The tips below are easy ways you can get moving and help increase your physical health!

1. Increase your flexibility.

Many physical therapy treatment programs are aimed at increasing your muscle and joint flexibility. Your physical therapist can help you work through a variety of stretching techniques, and he or she may also use heat therapy to loosen tight muscles and tendons. Your physical therapist may also suggest massage or breathing techniques to increase relaxation and flexibility.

Balance typically decreases with age as bones start to become more brittle, and there are also health conditions that could affect your balance. Improving your balance can help you avoid trips and falls that could potentially lead to a serious injury. Additionally, it can improve your ability to engage in and enjoy more strenuous activities that you may not have been able to do in the past. A physical therapist can provide you with several different types of exercises to improve your balance, whether you’re standing, walking, or engaging in an exercise regimen.

3. Reduce injury.

Physical therapy helps you recover quickly from injuries, but what most people don’t know is that it can actually help in avoiding injury altogether. Your physical therapist can teach you several different exercises you can do at home and before you engage in physical activity in order to help prevent injury. If you’re recovering from a surgical procedure, your physical therapist can also help you learn to walk and move in new ways that will help you stay active while reducing the chance of falls and injury during your recovery.

4. Try to avoid surgery.

With surgery, you always run the risk of blood clots, infection, and a lengthy recovery time. In many cases, physical therapy can correct a problem without the need for surgery at all. Sprains, strains, dislocations, tendonitis, bursitis, arthritis, and acute/chronic pain are just a few of the many ailments that a physical therapist can help you with. Physical therapy works in helping your body speed up its natural healing process, and while surgery is sometimes unavoidable, it’s almost always better to eliminate the need for an invasive procedure if the problem can be treated with physical therapy.

5. Recover quickly.

If you’ve already had surgery, or if you have suffered from an injury, a physical therapy program can be created to assist in your recovery. Your physical therapist will put together a rehabilitation program that specifically addresses your needs, focusing on helping you recover as quickly as possible. This may include strength and range of motion exercises, in addition to any specialized treatments that your physical therapist deems fit.

6. Stay active.

Even if you’re already in good health and involved in a variety of activities, physical therapy can still be beneficial to you. Your physical therapist can help you enhance your performance and give you advice on certain forms and techniques. If you are looking to get back into the activities you love, your physical therapist can help you achieve that. You will work together to create a treatment plan that will help you reach your goals, and he or she will assist you in increasing your strength, endurance, and flexibility.

Whether it’s preventative physical therapy, rehab, or therapy to improve your ability to walk and enjoy daily activities, a trained physical therapist can help you achieve your physical fitness goals. After your evaluation, your physical therapist will put together a treatment plan based on your needs, and he or she will encourage you during every step of your journey toward physical health. Contact our office today to schedule a consultation and get started on your path toward a healthier and happier life!

Fultz Physical Therapy & Joint Rehab has two locations in Shreveport, LA. If you would like to schedule an appointment with our experts, please call us at 318-489-4298, or schedule an appointment online by clicking here.

Tags: Balance, Pain Free, Physical Therapy, Pain Relief, Physical Therapist, Flexibility, Health, Exercise, Running, Stay Active, Fitness, Recover quickly, Avoid surgery