TriageLogic Tips to Keep You Active and Healthy This Winter
We here at TriageLogic know that it can be hard to get motivated to exercise during the winter months. The weather and lack of sunlight keep many of us indoors. But having your patients and staff stay active is important for the mind and body.
According to the National Health Service (NHS), studies have found that moderate levels of exercise can boost the immune system and improve defenses against winter coughs and colds. Exercise will also give you and your patients more energy, to keep up with all of the holiday festivities. Being active will not only boost your energy, but your mood as well. The NHS also states that exercise endorphins are key in helping those dealing with Seasonal Affect Disorder, a seasonal depression that is linked to winter. Our Triage Nurses receive a lot more calls from people who are feeling sad or depressed during the winter months. Medical office staff are just as susceptible to the winter blues.
Working out can be challenging when the work flow is busy, such as during the winter or cold and flu season. The good news is you do not even have to leave your desk to receive the benefits of being active. Our TriageLogic nurses have some great tips for sneaking in some exercise while stuck at your desk working long, stressful hours this winter.
Tap your toes : Wiggling your toes or tapping them frequently will increase circulation to and from your lower extremities and help prevent blood clots from developing. Aim for at least 5-6 minutes of “tapping or wiggling” every hour.
Walk or jog in place : Walking or jogging in place while talking on the phone will not only get your heart rate up and burn calories, but will also stretch out any kinks in your muscles. Aim for walking for 30 second bursts and increase as you get used to walking, talking, and typing at the same time.
Squats or lunges : Squats and lunges help build muscle and tone your buttock and thigh regions. They also get the blood circulating better to those areas. Aim for five squats or lunges every hour and increase as you can.
Wall sits : For those that have not mastered the art of walking, talking, and typing at the same time, there are wall sits! All that is needed is a wall close by your computer. Instead of sitting in a chair, lean against a wall in the sitting position. Sounds easier than it is so start slow with 15-30 seconds and add time as you become more toned.
Arm curls or circles : Using a dumbbell weight of your choice, do bicep curls as you are waiting for patients to answer the phone. Aim for two sets of 10 every few hours and add more as you can. You can hold your arms out to your sides and move them in a circular motion instead of using weights if preferred. The aim here is to get your muscles working and blood pumping!
Shoulder shrugs : Shoulders tend to become sore and tired after a few hours of computer work. It is important to keep these muscles relaxed and toned. As often as you can, simply shrug your shoulders up and down or move them in a circular motion front ways or backwards. Any motion will ease muscle tension and help relax your shoulders. Be careful to start slow and not make any sudden jerk-like motions, this could increase muscle tightness and pain.
Head tilts :This can be done as frequently as needed. Move your left ear towards your left shoulder in a slow, steady movement. Stop when you feel resistance. Gently stretch for 5-10 seconds. Repeat these steps with your right ear.
We know it is hard to stay motivated during the cold, dark winter months. But remember, all it takes is a little tapping, squeeze, or wiggle to help keep you more fit and active this winter. TriageLogic nurses are here to help keep your patients healthy this winter, but making sure your staff stays active means that they stay healthy too. If you feel the winter blues coming on, don’t hesitate to call one of our triage nurses.
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