{"id":11666,"date":"2023-03-10T14:37:44","date_gmt":"2023-03-10T14:37:44","guid":{"rendered":"https:\/\/todaysveterinarynurse.com\/?p=11666"},"modified":"2023-03-13T17:51:20","modified_gmt":"2023-03-13T17:51:20","slug":"starting-a-sustainable-fitness-routine","status":"publish","type":"post","link":"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/personal-wellbeing\/starting-a-sustainable-fitness-routine\/","title":{"rendered":"Starting a Sustainable Fitness Routine"},"content":{"rendered":"<p class=\"p1\">As veterinary nurses, we urge pet owners to remain consistent with their pet\u2019s physical activity, and the intention around our own fitness program should be no different. While a single session can result in immediate benefits, such as reduced anxiety and improved sleep, habitual movement has far greater rewards.<sup>1<\/sup><\/p>\n<p class=\"p3\"><span class=\"s1\">A consistent exercise routine can improve physical function, increase mental alertness, decrease arthritis-related pain, minimize your risk of fall-related injuries, and reduce the risk of premature death, among other benefits.<sup>1<\/sup> These benefits occur with at least 150\u00a0minutes of moderate-intensity activity each week.<sup>1<\/sup><\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Unfortunately, only 24.2% of adults meet these minimum recommendations for aerobic and muscle-strengthening activities, meaning most of the population doesn\u2019t engage in regular movement.<sup>2<\/sup> If you fall within this group, it\u2019s not too late to start. Movement can easily become a regular and enjoyable part of your routine. Protect your health by committing to a fitness program you will look forward to.<\/span><\/p>\n<h2 class=\"p4\">Steps to Establish a Sustainable Fitness Routine<\/h2>\n<p class=\"p3\"><span class=\"s1\">It is a common misconception that exercise must feel like a chore. However, the old saying \u201cNo pain, no gain\u201d has no place in a sustainable fitness routine. Yes, exercising may challenge you both mentally and physically, but it should never hurt. More importantly, it should be enjoyable. Consider these steps to establish a consistent fitness routine.<\/span><\/p>\n<h3 class=\"p5\">Find an Activity You Enjoy<\/h3>\n<p class=\"p3\"><span class=\"s1\">If you feel good during or after your workout, you will be more inclined to participate in it consistently. Brainstorm which modalities of movement you already know you enjoy. Do you feel relaxed after a yoga session? Do nature walks lift your spirits? This is a great place to start.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">It is also worthwhile to investigate other forms of movement you haven\u2019t yet explored. Don\u2019t limit yourself to the traditional forms of exercise; consider activities like gardening, pickleball, roller skating, dancing, or whatever else piques your interest. Examples of traditional and nontraditional forms of exercise can be found in <\/span><strong><span class=\"s2\">BOX 1<\/span><\/strong><span class=\"s1\">.<\/span><\/p>\n<div class=\"su-box su-box-style-default\" id=\"\" style=\"border-color:#606060;border-radius:3px;\"><div class=\"su-box-title\" style=\"background-color:#939393;color:#FFFFFF;border-top-left-radius:1px;border-top-right-radius:1px\">BOX 1 Examples of Traditional and Nontraditional Forms of Exercise<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:1px;border-bottom-right-radius:1px\"><div class=\"su-row\"><div class=\"su-column su-column-size-1-3\"><div class=\"su-column-inner su-u-clearfix su-u-trim\">\n<ul>\n<li>Walking<\/li>\n<li>Hiking<\/li>\n<li>Pickleball<\/li>\n<li>Running<\/li>\n<li>Stand-up paddleboarding<\/li>\n<li>Weightlifting<\/li>\n<li>Jumping rope<\/div><\/div> <div class=\"su-column su-column-size-1-3\"><div class=\"su-column-inner su-u-clearfix su-u-trim\"><\/li>\n<li>Gymnastics<\/li>\n<li>Yoga<\/li>\n<li>Roller skating<\/li>\n<li>Hula hooping<\/li>\n<li>Rock climbing<\/li>\n<li>Dancing<\/li>\n<li>Resistance bands<\/li>\n<li>Bicycle riding<\/li>\n<li>Swimming<\/div><\/div> <div class=\"su-column su-column-size-1-3\"><div class=\"su-column-inner su-u-clearfix su-u-trim\"><\/li>\n<li>High-intensity interval training<\/li>\n<li>Kayaking<\/li>\n<li>Gardening<\/li>\n<li>Kickboxing<\/li>\n<li>Rowing<\/li>\n<li>Tai chi<\/li>\n<li>Soccer<\/li>\n<li>Snowshoeing<\/div><\/div><\/div><\/div><\/div><\/li>\n<\/ul>\n<h3 class=\"p5\">Gradually Ease In<\/h3>\n<p class=\"p3\"><span class=\"s1\">When recommending physical activity for a canine patient, you wouldn\u2019t suggest the owner take the pet for a 5k run tomorrow. In the same way, it\u2019s important to ease into your own movement routine to reduce your risk of injury. Consult with your physician beforehand to ensure it is safe for you to do so. Then, begin with 10 minutes of movement a few times each week and gradually increase the duration and frequency.<\/span><\/p>\n<h3 class=\"p5\">Consider Intensity<\/h3>\n<p class=\"p3\"><span class=\"s1\">The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.<sup>1<\/sup> The \u201ctalk test\u201d is a simple way to measure the intensity of any given activity.<sup>3<\/sup> Moderate intensity is a level you can engage in while still holding a conversation, like walking briskly or line dancing. However, during vigorous-intensity activities, such as running or jumping rope, conversing becomes challenging due to elevated respiratory and heart rates.<sup>4<\/sup><\/span><\/p>\n<div id=\"attachment_11673\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig1.png\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-11673\" class=\" wp-image-11673\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig1.png\" alt=\"\" width=\"350\" height=\"408\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig1.png 792w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig1-257x300.png 257w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig1-768x895.png 768w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/a><p id=\"caption-attachment-11673\" class=\"wp-caption-text\">Remie Geoffroi<\/p><\/div>\n<p class=\"p3\"><span class=\"s1\">Based on the intensity level of your activity of choice, you can determine how many minutes you should engage in each week. Spread this out over a few or several days; choose whatever works best for your schedule and feels best for your body.<\/span><\/p>\n<h3 class=\"p5\">Stack Your New Habit<\/h3>\n<p class=\"p3\"><span class=\"s1\">An effective way to add any activity to your routine is by engaging in what James Clear, author of <i>Atomic Habits, <\/i>describes as habit stacking. This strategy involves identifying something you already do every day and pairing it with your new movement activity. For example, you could complete your favorite strengthening and stretching movements while your coffee brews each morning or place a swimsuit and towel in your car and stop to swim a few laps at the public pool on your way home from work.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Clear suggests that this strategy works because \u201chabit stacking increases the likelihood that you\u2019ll stick with a habit by stacking your new behavior on top of an old one.\u201d<sup>5<\/sup> With time, it will become part of your natural routine.<\/span><\/p>\n<h3 class=\"p5\">Find an Accountability Partner<\/h3>\n<p class=\"p3\"><span class=\"s1\">With a friend by your side, everything is easier, so consider enlisting a fitness accountability partner. Studies suggest having a buddy for support can maximize the effectiveness of your new venture.<sup>6<\/sup> This could be a friend, family member, or fellow veterinary nurse who is also interested in adding exercise to their routine. If you live in close proximity and have a similar schedule, you could sweat together. However, even a daily check-in text may motivate you to stick with your workout program.\u00a0\u00a0<\/span><\/p>\n<div id=\"attachment_11674\" style=\"width: 360px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig2.png\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11674\" class=\" wp-image-11674\" src=\"https:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig2.png\" alt=\"\" width=\"350\" height=\"408\" srcset=\"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig2.png 792w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig2-257x300.png 257w, https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2023\/03\/Lookman_TVNSpring23_FitnessRoutine_Fig2-768x895.png 768w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/a><p id=\"caption-attachment-11674\" class=\"wp-caption-text\">Remie Geoffroi<\/p><\/div>\n<h3 class=\"p5\">Mix It Up<\/h3>\n<p class=\"p3\"><span class=\"s1\">While finding an activity you enjoy is beneficial, it can be equally important to vary your workouts. Diversifying your physical activity can increase your adherence to a program and even increase enjoyment.<sup>7<\/sup> It can also minimize your risk of overuse injury from repetitively performing the same motions. Aim to change up your routine every few weeks by adding in varying workouts. This doesn\u2019t have to be a significant shift; you can try Zumba if you typically engage in dancing or take a Pilates class one day instead of yoga.<\/span><\/p>\n<h3 class=\"p5\">Listen to Your Body<\/h3>\n<p class=\"p3\"><span class=\"s1\">In order for a fitness routine to truly be sustainable, it is important to incorporate recovery days. Rest will allow the muscle tissues to repair and prevent fitness burnout. Aim to take 2 to 3 rest days per week to allow your body to recover, but don\u2019t hesitate to take more if your body needs it. Postworkout muscle soreness is common when beginning a workout routine, but if you experience any acute or chronic pain, discontinue the exercise and see your physician.<\/span><\/p>\n<h3 class=\"p5\">Considerations in the Veterinary Practice<\/h3>\n<p class=\"p6\"><span class=\"s1\">Building a sustainable workout routine does not have to take place solely outside of the veterinary hospital. There are several actions veterinary nurses and management can take to support an active workplace.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li class=\"p7\"><span class=\"s1\"><b>Initiate a hospital fitness challenge.<\/b> Leadership can get the entire team involved by initiating a hospital-wide fitness challenge. For example, team members can play \u201cfitness bingo\u201d or represent the hospital in a sponsored fun-run event. \u00a0<\/span><\/li>\n<li class=\"p7\"><span class=\"s1\"><b>Start a walking club.<\/b> Consider starting a practice walking club. Veterinary nurses and other staff members can arrange to meet before or after their shift to walk together.\u00a0<\/span><\/li>\n<li class=\"p8\"><span class=\"s1\"><b>Consider compression gear.<\/b> Working a 10-hour shift can be grueling; wearing compression garments under your scrubs may help. These close-fitting clothes have the potential to aid in muscle recovery and provide you with relief on the\u00a0job.<sup>8<\/sup><\/span><\/li>\n<\/ul>\n<h3 class=\"p5\">Aim to Make Fitness Fun<\/h3>\n<p class=\"p3\"><span class=\"s1\">For many, fitness is not synonymous with fun. However, making movement something you are eager to engage in is possible. By finding an activity you genuinely enjoy, seeking an accountability partner for support, and making it a regular habit, you can experience the benefits of habitual movement. As a result, physical activity can play an important role in elevating veterinary nurses\u2019 quality of life both in and out of the hospital. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Consistent exercise can improve overall health and prevent injury.<\/p>\n","protected":false},"author":236,"featured_media":8736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":0,"footnotes":""},"categories":[237],"tags":[],"class_list":["post-11666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spring-2023","column-movement-is-medicine","clinical_topics-personal-wellbeing"],"acf":{"hide_sidebar":false,"hide_sidebar_ad":false,"hide_all_ads":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Starting a Sustainable 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