Physical Fitness

Physical Fitness

As emergency responders, we need to be in good shape to complete challenging tasks such as carrying heavy equipment. Being physically fit also helps us to prevent injury.

These are some strategies that you can adopt to take care of yourself and build up your physical fitness. Additionally, these strategies allow you to manage your stress and improve your mood, helping you to cope better with demands under stress. Remember, your physical health is as important as your mental health!

Exercise

The first strategy to keep yourself in good shape is exercise. Check out some of its benefits:

Sleep

Next, part of the process of becoming fitter and healthier lies in recovery. This involves ensuring you get the recommended amount of at least 7 hours of sleep on your rest days after a long and tiring shift, so you have sufficient energy for the next day. How much sleep are you getting? If you would like to work towards getting enough sleep on your rest days, here are some steps to building good sleep hygiene: For the steps on deep breathing and progressive muscle relaxation, check out the page on emotional fitness!

Healthy Eating

Lastly, remember to eat healthily! Having a healthy diet is easier than you think. All you have to do is “Quarter, Quarter, Half” your plate - 1/4 plate of wholegrains or wholemeal foods, 1/4 plate of protein such as lean cuts of meat, poultry, fish, seafood, eggs, and dairy products, as well as plant-based protein such as tofu, nuts, beans, and legumes. The remaining 1/2 plate should be for different types of fruits and vegetables.

References

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