By: Jennifer Lau, MPT, MSCS, Barnabas Health Ambulatory Care Center
Healthy living. The current global pandemic that we are facing has made leading a healthy lifestyle a challenge for all of us. The first step towards healthy living is to remember that the goal is not a perfect lifestyle. The goal is to live the healthiest life you can RIGHT NOW. Making this commitment to yourself is the single most important step towards feeling and looking your best.
We are all individuals with unique circumstances and aspirations, so it doesn’t make sense to promote one plan to healthier living. However, the pillars of healthy living can be a guiding point for everyone. Remember to consult with your physician before making any significant changes to your diet or activity level.
MOVE
Exercise is the key to keeping your body as strong and youthful as it can be, and making time for it during the week should be an absolute priority. There are countless options for everyone to try including online classes, free apps on your device, private trainers, gyms, outdoor tracks and walking trails. Your exercise program should include three main components: strengthening, mobility, and endurance. Although being active throughout the day is a fantastic way to fit exercise into your day, it is also important to include specific exercises that will address the three components. This will not only make you feel stronger and younger, but will also help prevent future injuries. If you have an underlying condition that is preventing you from exercising, please consider scheduling a session with a physical therapist who can evaluate your condition or injury, and help you get on the road to better health.
NOURISH
Feeding your body nutritious food will make you not only feel your best, but look your best as well. A diet heavy on fresh vegetables and fruit, whole grains, and lean meat will give you the fuel you need to tackle the day. If you have any diet restrictions, there are countless products available now to substitute for foods that you can’t or don’t want to consume. Don’t forget that our bodies also need lots of fluids throughout the day. Feeling thirsty means that you are already dehydrated, so keep the fluids going, preferably water. Aim to drink about eight glasses of water a day. If you have exercised or perspired more than normal, are pregnant, or breastfeeding, drink a few extra glasses to address your body’s need. Physical therapists in NJ are able to provide nutritional counseling, so speak with your PT for more guidance.
REST
Recovery and rest are important components to keeping your body healthy. Seven to nine hours of sleep per night is ideal, and if you are recovering from illness or have had a string of particularly stressful days, you may need more. The body and brain use this time of rest to heal and rebuild, so that you are at your best during your waking hours. Turn off your devices an hour before bedtime, keep your bedroom dark, and cool for optimal sleep. Bad habits like falling asleep in front of the television or scrolling through your device in bed can prevent you from getting the best quality sleep that you need and deserve. If pain or discomfort is keeping you up, be sure to speak with your physical therapist to get advice on how to improve your rest. If you find yourself getting up multiple times to go to the bathroom, a pelvic floor therapist might be able to help as well.
BREATHE
Stress management is often overlooked during this pandemic, and it’s easy to feel overwhelmed. Taking breaks during the workday to clear your mind is a great way to give your brain a rest. If possible, taking even a 10-minute walk will allow you to not only calm your mind but also squeeze in a little exercise. You can add countless apps to your device for strategies on meditation, mindful breathing, and active relaxation. This will help to build up your resiliency and stress tolerance, so that you can handle the minor and major challenges of life with calmness, clarity, and compassion.
LEARN
Neuroplasticity describes the brain’s ability to grow new pathways. Learning new skills is a proven way to generate brain cells. Likewise, if you do the same exercises repeatedly, your body will become very efficient at doing that specific exercise and the benefits of that exercise plateau. It’s important to change up your routine, both physically and mentally, in order to keep your mind and body sharp. Try a different type of exercise. Learn an instrument. Learn a new language. Learn how to draw, knit, play bridge, fix a broken lamp, etc. The possibilities are endless, and so are your brain and body’s abilities to expand and grow.
Jennifer Lau, MPT, MSCS, has been a physical therapist with the RWJBH system since 2013. Her passion for helping people attain an optimal lifestyle drives her work as a physical therapist. She is grateful for the opportunity to treat patients who inspire her every day with their tenacity and dedication to improving their lives. Jennifer is also a wife and mom and when she is not in the clinic, she is probably on a tennis court.
The Saint Barnabas Medical Center Rehabilitation centers are open and ready to help you achieve your goals. With four locations in West Orange, Millburn and Livingston, the experienced and compassionate staff at Saint Barnabas Rehabilitation offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. They are committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.