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Physical Resources

Here are some suggested activities to help improve your physical well-being during EM Wellness Week. Get started that week, then make them a habit year-round.

Diet

  • Increase healthy food intake – such as fruits, nuts, vegetables, grains, water
  • Eat breakfast
  • Drink less alcohol and/or coffee
  • Lose 1 pound or 0.5 kilogram – Hint: don’t forget to track your progress and report at the end of EM Wellness Week
  • Try a new and fun healthy food

Exercise

  • Keep track of steps (or miles) with set pre-determined daily goal
  • Try new type of exercise you might enjoy - yoga, Zumba, circuit training, spin, a new sport - Hint: Some local gyms, yoga studios or sports classes will let you try their service for a 1-week trial in conjunction with EM Wellness Week
  • Self-monitor your personal wellness

Sleep

  • Sleep in blocks of at least 3 to 4 hours, with 1 or 2 blocks per 24-hour period to get 7 to 8 hours of sleep
  • Work with your scheduler to initiate rotating shifts in a clockwise manner for scheduling care-givers that work a variety of shift times
  • Set an alarm to GO TO bed
  • Create a better sleep environment (such as a quiet and cool room, white noise, room-darkening shades, sign on the door that says “day sleeper”)
  • Sleep with your partner

Stop smoking

Resources

Articles -

Get Some Sleep! A Few Words on Shift Work Sleep Disorder
By Patti Van Leer, MD

 

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