How to Stay Healthy and Active While Working a Full Time Job

By Katelyn Ritter, CDR

Clinical Career Specialist

“The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live in the present moment wisely and earnestly,” Buddha.

Have you ever caught yourself gripping your steering wheel so tightly that your knuckles go white? Or maybe your stomach is growling so aggressively that you stop wherever you can get the quickest bite, only to find yourself indulging in something you’ll probably regret later?! It’s easy to lose sight of your own health and well-being when you are constantly on-the-go, and continuously focusing on something or someone else. Try using these simple tips and tricks to focus more on YOU. Remember to move your body more, and nourish yourself more wisely while on the road or at your desk!

2 Tricks to Help you Relax

#1: As you are reading this, relax your shoulders. Take your tongue away from the roof of your mouth, stop clenching your teeth, relax your face. Relax and become aware of your body. Inhale deeply to the count of 5, and exhale it ALL out while relaxing your entire body, as if it were melting into the earth. Try to do this throughout your workday, whether it be in your car while completing documentation, or even before you fall asleep.

#2: Hold your right thumb over your right nostril and inhale deeply through your left nostril. At the peak of inhalation, close off your left nostril with your ring finger, then exhale through your right nostril. Continue this pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril. This exercise is said to bring calm and balance, but also makes you feel more awake, and can easily be practiced anywhere.

Practicing relaxation techniques have numerous health benefits including lowering blood pressure, improving digestion, reducing activity of stress hormones, improving concentration and mood, lowering fatigue, and boosting confidence to handle problems.

6 Simple Car Workouts

• Inner thighs- squeeze a ball between knees.
• Chest/shoulder – squeeze a ball between hands.
• Forearms –squeeze a ball in hands.
• Calves – regular calf raises, or place a ball under the ball of the foot for a greater range of motion.
• Work on your posture in the car by adjusting the seat upright, and use pillows/seat supports to make it comfy.
• Don’t forget to stretch! Try “Threading the Needle”: While in your car, place your left hand at the 10 o’clock position on the steering wheel. Then take your right hand and move it underneath your left arm. Slowly walk your right hand as far back as possible as you reach across to stretch the right side of your body. Switch hands and stretch out the opposite side.

5 Tips for Eating Well On-the-Go

• Keep a small cooler in your car
• Trying to avoid or limit carbs? Use lettuce as a bread substitute! Try this: fill up your cooler with greens, turkey, hummus, and avocado and make turkey roll-ups, no utensils needed! Use your creativity and try different combos of your favorite proteins and vegetables.
• Baked chickpeas (experiment with your favorite flavors!)
• Yogurt, granola, fresh fruit, nuts or nut butter.
• Hard-boiled eggs (make a batch on Sunday and eat as a quick snack throughout the week! Snag some ketchup or hot sauce packets if you need more flavor.)

3 Tips to Foster a Healthy Mind

Practice gratitude: Think of one thing you are grateful for between EACH patient you see. Keep a small journal in your car and write it down! Take a few minutes to focus on what you are grateful for. Gratitude has been scientifically proven to improve psychological and physical health, amongst many other benefits.

Trouble sleeping? While in bed, close your mouth, and inhale through your nose to a count of 4. Gently hold your breath to a count of 7. Now, exhale completely through your mouth to a count of 8. This is called the 4-7-8 breathing technique and will help your entire body to relax, and cause you to fall asleep very quickly

Adopting a healthy, balanced lifestyle will not only have immediate effects on your health and well-being but long term effects as well. As a professional in the healthcare world, you tend to focus all of your time and attention on others, making sure they are healthy. But it’s important to give yourself some of that same love so you can keep helping others. Don’t forget about you!