Let’s Get Active… While at Work!
Y’all know exercising is my jam. I’ve always played sports and generally stayed busy, but as I’ve gotten older, it’s become more crucial to my mental and physical health that I stay active — it’s part of my personality, at this point! The problem is: being an adult isn’t always conducive to exercising. Oh sure, we join the gym with the best of intentions… but how many times have you flaked out on an evening of exercise because something needed to be done at home, or the kids had an activity, or you were just. so. tired? It happens to the best of us! I’d also like to point out that some of us (ahem, physical and occupational therapists, for example) have extremely physical jobs and are sometimes just physically and mentally exhausted at the end of the day. On those evenings, going to work out is the last thing on my mind, and I bet you’re the same!
Well, good news: I’m here (with the help of my CoPilot trainer, Max) to offer a list of functional movements and exercises we can do while at work. What!? Crazy! But I promise, it’s true! Just because you’re stuck in the office (or hospital, or SNF, or ALF) doesn’t mean you can’t burn some extra calories in quick, easy ways. You might already be doing some of these! If you are, great, make it a habit… And if you’re not, Monday is always a great day to start something new!
1. Stand while you document. How many of us have a COW (computer on wheels), a tablet, or a computer in each patient’s room? Answer: a lot! I’d bet a lot of us who have access to one or more of these still sit down to document. But what if you didn’t? Studies are showing that increased standing during the day equals better health outcomes. If you have the opportunity: stand up and type!
2. Take the stairs. Obvious statement is obvious, but how many of us actually do this? Sure, it’s slightly unreasonable to climb ten flights of stairs nonstop, but even if you just do one flight of stairs ten times during the day, it adds up!
3. Take the long way. This is the same principle as when you park your car in the spot that’s furthest away from the store. Instead of taking that shortcut to your next unit, take the long way! If you’re going to grab some ADL equipment (socks, soap, etc.) from the unit closet, go around the closet rather than directly there. If you’re with a patient who could benefit from some extra functional mobility, well, give them a little encouragement and do it with them. Again, the little things add up.
4. Do the HEP with the patient. Maybe use heavier weights or more resistance than your patient is. We therapists often use the HEP time to do some point-of-service documentation, and I am no different. That said, completing the exercise program you created for the patient can lead to increased muscle, better stamina, and overall improved health.
5. Posture stretches. We all find ourselves slouched over the computer while documenting or doing literally anything online. I frequently take breaks to move my scapulae and neck, so here are some quick functional movements you can do to keep your muscles loose while doing that darn documentation:
a. Wall reach. Perhaps you feel a little tight after typing on the computer for hours at a time. Shocker! This exercise works your pecs, shoulders, and upper back to help loosen you up. Stand against a flat wall and abduct your arms, holding them parallel to the floor. Bend your elbows to 90 degrees, and now slide your arms along the wall, overhead as high as they’ll go. Feel that stretch!
b. One arm pec stretch. While you’re at that wall, let’s stretch your chest out. Turn so one of your arms is up against the wall. Reach that arm behind you, arm parallel to floor with your palm pressed to the wall. Activate your abs, and lean forward, away from your extended arm. You should feel a stretch in your chest. Hold this as long as necessary, then repeat on the other side.
c. Upper traps stretch. This can be done seated or standing. Take your right arm and reach over your head to touch the top of your left ear. Use your right arm to lightly press your right ear to your right shoulder. Hold, then do the opposite (left arm to right ear). You’ll feel a gentle stretch on your lateral neck muscles.
d. Chin tucks. Sure, we use these for swallowing exercises, but did you know they’re good for your posture, too? Facts! Here’s how to do one: look straight ahead with your ears over your shoulders and put a finger in the center of your chin. Keeping that finger where it is, pull your chin and head straight backwards until you feel a stretch where your head and neck meet. Hold the stretch for as long as possible and repeat as necessary.