Do you have any routines or easy habits you follow for your own health and wellness journey? In this post, we’ll take a look at how this blog came to be, what physical therapy should be incorporating, and how health and wellness can affect the recovery process in the world of physical therapy.
**This is not medical advice. Please consult your medical provider for more information.
Physical therapy isn’t just about the “physical.” It also combines the mental, emotional, social, and spiritual aspects of life. This blog was created to promote fitness and wellness for the mind, body, and soul all from the lens of a physical therapist.
The purpose is to incorporate health and wellness because it plays a huge factor in recovery which is important in the world of physical therapy.
The purpose is to incorporate health and wellness because it plays a huge factor in recovery, which is important in the world of physical therapy.
Easy Habits Around Health & Wellness
Health and wellness shouldn’t be focused around what the next fad diet is or super long protocols that make you wonder “why did I even start doing this in the first place?” Health and wellness should be focused around small rituals that make you feel your best. Notice that this isn’t a one-size-fits-all type of deal. It should be uniquely individualized based on what each person needs and also what makes them feel better, inside and out.
Here are a few easy healthy habits you can start incorporating now into your day to help you feel like the best version of you:
- Move more
- Stay hydrated
- Incorporate more fruits and veggies
- Prioritize sleep
- Try habit stacking
Move More
Movement and physical activity is something easy you can start right away if you find yourself sitting for long periods of time or you work a desk job. Even light activity may lower the effects of sitting. A study has found that introducing 30 minutes of light activity per day (defined as walking or performing chores around the house that require movement) may lower risk of death by 17%.
Movement is important not just from a physical standpoint, but also for our mental wellbeing. Numerous studies have shown that exercise can improve a person’s sense of wellbeing and self-esteem. This study found that regular aerobic exercise can reduce anxiety by making the sympathetic system, or “fight or flight” response, less reactive.
Not only can movement help stave off disease, but it positively impacts our moods.
Stay Hydrated
Water is a basic need and requirement for survival. There is a reason that the average male human body is composed of around 60% water and around 55% for women. Water is needed for many human functions hence why it is important for us humans to stay hydrated. By ensuring you stay hydrated, you are making sure your joints are lubricated, your organs function properly, you are delivering nutrients to your cells, improving brain performance, and regulating your body temperature.
Hydration levels can vary person to person and based on different factors. On average, you should aim for the recommended 4-6 glasses of water. However, outdoor temperatures, activity level, and other factors can significantly impact this number. Are you struggling to get more water in during the day? Try this: drink one glass of water upon waking up. See how this impacts the rest of your day!
Incorporate More Fruits & Veggies
Eating more fruits and veggies sounds like an easy habit, but it can be quite difficult for most individuals. To keep it simple and what I have found works for me is to just try to eat more regularly occurring foods, aka eat less processed foods. I also purposefully buy more fruits and leave them in the fridge so whenever I get my sweet craving, I am more likely to reach for fruit because it is readily available. If you know me, I have the biggest sweet tooth in the world! So incorporating fruits into my desserts has also been beneficial.
Lately I have been making a vanilla mango protein smoothie in the mornings. Not only am I getting my protein, but I throw in some extra spinach and I get an easy serving of veggies too! Fruits and veggies are also a good source of fiber which helps you feel fuller longer.
Prioritize Sleep
Sleep is a non-negotiable for me. I don’t take naps and I am someone who needs to sleep 8-9 hours each night. It has been this way from a young age and I have found what works for me. I may go to bed super early (sometimes as early as 8:30pm!) but I am also an early riser so I can get most of my stuff done in the mornings because I don’t function well passed 5pm.
Everyone’s sleep cycle is different, but making sure to prioritize sleep is one of the most crucial steps for recovery. Click here to learn about what happens during sleep and how it plays a role in the recovery process for our mind and bodies.
Try Habit Stacking
If you have heard of or read the book Atomic Habits by James Clear, then you will know what habit stacking is. But in case you haven’t, habit stacking is when you pair a new habit with a current habit you already have. For example, if you have a hard time remembering to take your vitamins, you might try taking your vitamins immediately after making your coffee. If you have a ritual of making your coffee first thing in the morning when you get up, then you increase your likelihood of remembering to take your vitamins and then that becomes a new habit over time.
Some of the listed items might be hard to incorporate. Starting off slowly and introducing one thing at a time can help develop new habits. Try one or a few of these and see how your life starts to transform!
TL;DR
Creating easy habits around health and wellness can be a way to prioritize your health, recovery, mood, etc. Five easy habits to start implementing are: move more, prioritize sleep, eat more fruits and veggies, stay hydrated, and try habit stacking.
References
Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23;4:27. doi: 10.3389/fpsyt.2013.00027. PMID: 23630504; PMCID: PMC3632802.
Potential Effects of Replacing Sedentary Time With Short Sedentary Bouts or Physical Activity on Mortality: A National Cohort Study. Diaz KM, Duran AT, Colabianchi N, Judd SE, Howard VJ, Hooker SP. Am J Epidemiol. 2018 Dec 14. doi: 10.1093/aje/kwy271. [Epub ahead of print]. PMID:30551177.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
