5 Ways to Benefit From 30 Minutes of Movement
Okay, so I’m not talking about a freshly choreographed, conference room dance routine to the latest and greatest Morgan Wallen (although, hey, that could be fun). I’m here to talk about weaving 30 minutes of intentional movement into your day. Let’s call it your Daily Medical Vitality Boost. Now, this doesn’t mean you need to lock in 30 minutes into a dedicated chunk of time; I mean, I get it, our schedules can be unpredictable. Instead, let’s chat about why tossing in some movement whenever you can might just be the energy boost you’ve been searching
WHY 30 MINUTES
In the fast-paced world of healthcare, stress, and demands are constant and never-ending. But carving out 30 minutes for intentional movement can become a prescription for self-care. I want to help you achieve that self-care! These precious minutes are more than just a break; they are an investment in your well-being.
Regular movement has been proven to enhance physical health – this is obvious. But what else does it improve? Mental and mood (your mind). Now you’re wondering how so. Well, let me break it down like Morgan Wallen does: the movement increases blood flow to the brain, which provides more oxygen and nutrients. This, in turn, enhances cognitive function, memory, and overall mental clarity.
As far as mood elevation, it’s all about the endorphins. Exercise triggers them, and they release that “feel-good” hormone. These act as natural mood lifters and promote a sense of well-being. Wouldn’t it be nice to feel these essential elements when navigating patient care?
WAY TO INCORPORATE MOVEMENT
1. Walking Rounds
No need for a solid 30 minutes of non-stop movement, as I mentioned before. Here’s a practical idea: why not shake things up by adopting walking rounds? Skip the usual sit-down meetings and consultations. Instead, stroll through the hallways, chat about updates, and keep that body moving. It’s a win-win – staying on top of your game while having a bit of a mobile meeting. Trust me, your steps might just lead to some fresh perspectives and collaborative vibes with your colleagues.
Other reasons walking is ideal: In case you’re not used to 30 minutes of high-volume exercise, it’s “low impact.” What does that mean, you ask? It’s gentle on the joints. You’ll still be able to get out of bed the next day. It’s suitable for various fitness levels and ages. So maybe you’re not the fitness junkie some people might be. Well, guess what! That’s okay—walking might just be what you didn’t know you needed. It’s also accessible, and you can do it anywhere, even in between meetings.
Another fun fact about how walking helps your mind is that the act of walking can enhance creativity and problem-solving skills by providing a change of scenery and promoting a relaxed mental state.
2. Stairwell Strides
If you’re ready to take the next step up from walking, consider utilizing hospital or clinic stairwells for a quick and efficient workout. I’m not suggesting sprints; instead, opt for a brisk walk up and down the stairs. This simple yet effective cardiovascular exercise doesn’t require a dedicated gym session but can significantly elevate your heart rate in a short amount of time.
Stair climbing involves a greater range of motion and engages different muscle groups than walking. You might experience soreness in the first week, especially if it’s more than just a casual walk up the stairs, but trust me, it’ll be worth it. It’s a fantastic way to squeeze in a burst of physical activity between your hectic schedule. Pro tip: Take the stairs whenever possible during your daily rounds or while moving between floors – it adds up, making a real difference in your overall activity level.
How does this help your mind? It increases mental alertness. How? By increasing blood flow to the brain and promoting the release of neurotransmitters. Mental alertness is crucial for any job, especially at the hospital. It helps with daily functioning and enables quick and effective decision-making, enhancing problem solving.
3. Hospital Gym
If you’re into working out, then the gym might be the ideal 30 minutes for you. Take advantage of the fitness facilities available in the hospital. Many healthcare institutions have on-site gyms equipped with everything you need for a quick but effective workout. Whether it is before, during, or after your shift. Spending some time in the hospital gym can help. Even a brief workout of 10-20 minutes can contribute significantly to your overall well-being, helping you stay energized and focused throughout your demanding day.
Additionally, if you’re a social butterfly, the social atmosphere of the gym might be perfect for you. Interacting and talking can make the exercise experience more enjoyable when working out in shared spaces. With options for cardiovascular workouts, climate-controlled settings, and time-efficient routines, the gym offers a convenient and effective space for individuals aiming to achieve their fitness goals within a limited timeframe
Once again it’s not just about breaking a sweat; it’s also a boost for the mind, and the social aspect plays a key role. Whether you’re only there for 30 minutes, or striking up conversations with fellow gym enthusiasts, the social connections formed in this setting can have a positive impact on mental well-being.
4. Weather Break
If the weather is cooperating, don’t miss the chance to step outside for a breath of fresh air. Take a brief stroll, bask in the sunlight, and soak up some essential vitamin D. Even if you manage just 10 minutes during your mid-day break and then complete the remaining 20 minutes later at home, you’ll not only feel accomplished but also rejuvenated.
I, for one, LOVE being outdoors! Fresh air plays a vital role in supporting mental health by providing a refreshing and oxygen-rich environment that positively impacts the brain and emotional well-being. Exposure to clean, outdoor air has been linked to improved mood, reduced stress, and enhanced cognitive function.
Plus, who doesn’t love the fresh air? Being cooped up inside all day can start to impact your mental state. Embracing the outdoors provides a welcome break from the clinical environment, offering both physical and mental refreshments. So, seize those sunny opportunities – your well-being will thank you for it
5. Stretch Breaks
Don’t forget to give yourself a moment to stretch between visits. Those simple stretches can work wonders, whether you’re at your desk or finding a quiet spot in the hallway. Plus, it can give you those thirty minutes of movement you are striving to achieve.
Stretching is a form of movement that not only promotes flexibility but also helps alleviate tension in the body. When you stretch, you engage various muscle groups and tissues, enhancing their elasticity and range of motion. This movement increases blood flow to the stretched areas, promoting the delivery of oxygen and nutrients to the muscles.
Stretching promotes a sense of relaxation and calmness. This physical release often translates to mental relaxation, helping to alleviate stress and anxiety. Moreover, incorporating stretching into your routine can enhance body awareness and mindfulness as you focus on the sensations and movements of each stretch. This mindfulness might give you that mental break you need, allowing you to step away from daily stressors momentarily It’s a subtle yet effective way to put movement into your day, ensuring you stay agile and focused throughout your patient interactions. So, take that brief stretch break, I promise you will thank me later.
Reflection
Remember, perfection isn’t the goal. We’re human, and it’s okay if you miss a day or two. The key is to aim for those 30 minutes of movement. Here are five options you can integrate into your daily routine. You don’t have to do just one; you can switch them up weekly, ensuring you move enough each day to help keep your body and mind happy. Your body will thank you for the habit of carving out these moments to support your physical wellness. Your mind will do the same because you are keeping it sharp, focused, and refueled.
So, fair enough? Let’s keep moving and make these moments count! Your patients deserve a healthy and vibrant healer, and you deserve a fulfilling and resilient professional journey. If you want to keep the mind and body journey going, check out my Bootcamp here where I help you stay energized and help keep your body happy through the power of clean living.
