Behavioral health therapists often engage in physically demanding activities. This includes teaching, engaging in various leisure activities, lifting, transporting, and carrying clients, providing support during challenging behaviors, and kneeling or squatting for long periods of time. This can put them at risk of work-related injuries.
Among various working groups and industries, reported incidents as defined by the Occupational Safety and Health Administration (OSHA) are as follows:
| Industry | Incident Rate (Per 200K Hours Worked) |
|---|---|
| Outpatient Centers | 3.9 |
| Residential intellectual and developmental disability, mental health, and substance abuse facilities | 4.8 |
| Psychiatric and substance abuse hospitals | 7.1 |
| Services for the elderly and persons with disabilities | 2.5 |
The above data capture incidents that are reported. It is likely that in some behavioral healthcare industries, not all injuries are severe enough to be reported (e.g., scrapes, knee pain, minor back tweaks), are reported at all, or do not fit into one of the neat industry OSHA categories above.
How can we best address and support these issues?
By proactively engaging in protective exercises to help reduce injury and become STRONGER employees!
While not all aches, scrapes, and nixes can be avoided, and accidents DO happen, the least that we can do is prepare ourselves for the unknown.
The following exercises will help mobility, and your fitness, and improve overall health and well-being in preparation for any behavioral health role.
Why These Exercises?
When your day is filled with working in odd places, at small tables, teaching on the floor, and filled with unanticipated physical activity, then you need an extra level of support. If this is your world AND you want to be physically ready and protective yourself, then these exercises are for you!
These are 4 key physical activities to keep you moving well on the therapy floor:
- Air Squats
- Pushups
- Lunges
- Regular Movement
Air squats
Air squats are a great way to strengthen the legs, glutes, and core. They will help you continuously sit, stand, and get out of poorly shaped furniture (small chairs that don’t fit you). These also help to improve balance and coordination.
Earth Pushes (Or Pushups)
Spend your day getting off the ground again and again?!?! Pushups are a perfect exercise to master as they strengthen the upper body, including the chest, triceps, and shoulders. They can also help to improve core strength. Throw in planks, downward dog, and cat/cow yoga poses for added variations!
Mobility exercises
Need help getting into tight positions? Don’t forget to lift with your legs…these mobility exercises help to improve the range of motion in the joints for those activities. This can make it easier to perform everyday activities, such as lifting, carrying, and getting down to a smaller person’s level.
Some exercises include lunges, low dragon, and a runner’s stretch. Anything that helps loosen up the hips is great to prepare your day and train those muscles.
Stretching (or anti-Sitting)
We didn’t forget about our nonactive times too. Stretching helps to improve flexibility, reduce muscle tension, and undo hours of sitting. Get those steps in and reach for the sky. This can help to reduce the risk of injury and improve overall comfort. To learn more about the risks of too much sitting, go here.
Benefits of these exercises
Here are some specific benefits of air squats, pushups, mobility, and stretching for ABA therapists:
- Reduced risk of injury: As mentioned above, ABA therapists are at risk of work-related injuries due to the physically demanding nature of their job. Air squats, pushups, mobility exercises, and stretching can help to strengthen muscles, improve balance and coordination, and increase range of motion to this end.
- Improved overall health and well-being: Regular exercise and stretching have many benefits for overall health and well-being, including improved cardiovascular health, reduced stress levels, and increased energy levels. This can help therapists to be more effective in their jobs and better able to handle the demands of the job.
- Increased energy levels and reduced fatigue: Therapists often work long hours and deal with stressful situations. These exercises can help to increase energy levels and reduce fatigue, making it easier to cope with the demands of the job.
- Improved mood: Exercise and stretching can also help to improve mood and reduce stress levels. This can make therapists more positive and upbeat, benefiting their clients and coworkers.
If you are a therapist and not currently doing so, I encourage you to do these exercises or variations for your own health and well-being. Even a small amount of exercise and stretching can make a big difference in your overall health, and help you to be more effective in your job.
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How Often Should You Do These Exercises?
These exercises should be part of a comprehensive health and exercise program as recommended here. However, if these are your first exercises, great! You can start with this basic routine and modify it as needed:
Warm-up:
- 5 minutes of light cardio, such as jogging or jumping jacks
- 5 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists
Workout:
- Air squats: 3 sets of 10-12 repetitions
- Pushups: 3 sets of 10-12 repetitions
- Mobility exercises: 3 sets of 10-12 repetitions per exercise (choose a variety of exercises that work for all major muscle groups)
- Stretching: 30 seconds per stretch (hold each stretch for 30 seconds)
Cool-down:
- 5 minutes of light cardio
- 5 minutes of static stretches, such as hamstring stretches, quad stretches, and calf stretches
You can adjust the number of sets, repetitions, and exercises depending on your fitness level and goals. If you are new to exercise, start with fewer sets and repetitions and gradually increase the difficulty as you get stronger.
It is also important to listen to your body and take breaks when needed. If you are feeling pain, stop the exercise and consult with a doctor or physical therapist.
