Becoming an Industrial Athlete!
Learn the 4 keys to a long and healthy career in a physical profession.
NUTRITION
- Avoid Vegetable Oils/Sugar – Avoid pre-packaged foods made with vegetable oils and/or added sugars as these will increase hunger and increase inflammation throughout your body.
- Get Adequate Protein – Aim for 1 gram of protein per pound of body weight, divide this evenly between your meals. This will help your body recover and repair and also help control hunger.
- Hydration – Drink half of your body weight in ounces of water each day. This can be obtained through water or other beverages like coffee or tea.
SLEEP
- Maintain a Consistent Sleep Schedule – Going to bed and waking up every day at the same time, even on weekends, will help your body get in a proper rhythm and function optimally.
- Avoid Caffeine/Alcohol Before Bed – Caffeine and alcohol both disrupt the quality of sleep you get and inhibit the body’s normal repair processes.
- Bedroom Environment – Keep your bedroom dark and cool to enhance sleep quality. Avoid the use of phones and/or screens in bed which can prevent your body from easing into a restful state.
MOVEMENT
- Strength Train 2-4x/week – The stronger you are the less demanding a normal workday will be and the less likely you are to develop injuries.
- Stretching/Mobility – Performing some type of movement/stretching every day can help you recover faster, reduce stiffness, and increase relaxation.
- Awareness of Postures – Pay attention to how you stand and move during the day – try not to stay in one position for too long so you do not overstress any particular area of your body.
STRESS MANAGEMENT
- Breathing/Meditation – Breathing and meditation drills can reduce heart rate and blood pressure as well as decrease levels of stress hormones throughout the body.
- Journaling/Task List – Emptying out your thoughts into a journal or a notebook before bed can help put your mind at ease and help you fall asleep faster.
- Supplementation – Certain supplements can help the body adapt to various stressors and give you more energy to be productive throughout the day.
If you have any questions about what you’ve just read, please call 610-839-8764 or email workcomp@robbinsptwest.com.
