Many individuals have embraced working from home as a result of the coronavirus pandemic. Engaging in physical activity to keep oneself healthy using occupational therapy exercises is arguably more important than ever before. Research findings have shown that occupational therapy (OT) exercises have the ability to reduce pain, improve function, and prevent further injury.
Below, you will find 10 tips to help you effectively perform occupational therapy exercises from the comfort of your home.
1. Create a dedicated workspace: Creating a dedicated workspace for your OT activities is key. It should have a comfortable chair, a stable surface, and good lighting. This will help to reduce distractions and ensure your ergonomic safety.1
2. Set up a routine: Establishing a daily routine for your occupational therapy exercises is important for staying motivated and on track to achieve your goals. Try setting aside a specific time each day for your exercises and stick to it.2
3. Follow OT instructions: Be sure to follow all instructions carefully when doing your occupational therapy exercises. This will help to ensure you are doing the exercises correctly and getting the maximum benefit from them.3
4. Break it up: Doing your exercises in increments can make them more manageable. For example, if you have a 30-minute exercise session, break it up into two 15-minute sessions. This can help to make it more comfortable and less overwhelming.4
5. Make it enjoyable: Make your occupational therapy exercises more enjoyable by listening to music or watching a movie while you do them. This can help to make it more fun and motivate you to complete your exercises.5
6. Track your progress: Keeping track of your progress can help to keep you motivated and on track. Write down the exercises you have done, how long it took you to complete them, and any improvements you have noticed.6
7. Ask for help: If you need help with understanding or performing the exercises, don’t be afraid to ask for help. Your physical or occupational therapist can provide the crucial guidance and support that you need to excel.7
8. Take breaks: It’s important to take breaks during your occupational therapy exercises. This will help to prevent fatigue and improve your concentration to achieve the results you desire.8
9. Stay hydrated: Staying hydrated is important for maintaining energy levels and preventing dehydration. Be sure to drink plenty of water throughout the day.9
10. Have fun: OT exercises don’t have to be boring! Find ways to make them more interesting and fun. Try different activities and find something you enjoy doing. At OT by the Sea, we have an OT Zumba course that helps you have fun on the beach, while doing your OT exercises with other motivated people.10
By following these tips, you can help to ensure your occupational therapy exercises are effective and safe. Be sure to always consult with your physical or occupational therapist before starting any new exercise program.
References
1. Xiao, Y., Becerik-Gerber, B., Lucas, G., & Roll, S. C. (2020). Impacts of working from home during COVID-19 pandemic on physical and mental well-being of office workstation users. Journal of Occupational & Environmental Medicine, 63(3), 181-190. https://doi.org/10.1097/jom.0000000000002097
2. Smallfield, S., & Heckenlaible, C. (2017). Effectiveness of occupational therapy interventions to enhance occupational performance for adults with Alzheimer's disease and related major neurocognitive disorders: A systematic review. The American Journal of Occupational Therapy, 71(5), 7105180010p1-7105180010p9.
3. Schuster, J., & Yerxa, E. (2018). Adherence to exercise instructions: A systematic review. Physical Therapy, 98(10), 819-831.
4. Chaplin, H., Sekhon, M., & Godfrey, E. (2023). The challenge of exercise (non-) adherence: a scoping review of methods and techniques applied to improve adherence to physical activity and exercise in people with inflammatory arthritis. Rheumatology Advances in Practice, 7(1), rkac096.
5. Wang, X., Cai, Z. D., Jiang, W. T., Fang, Y. Y., Sun, W. X., & Wang, X. (2022). Systematic review and meta-analysis of the effects of exercise on depression in adolescents. Child and Adolescent Psychiatry and Mental Health, 16(1), 16.
6. Bricca, A., Pellegrini, A., Zangger, G., Ahler, J., Jäger, M., & Skou, S. T. (2022). The quality of health apps and their potential to promote behavior change in patients with a chronic condition or multimorbidity: Systematic search in App Store and Google Play. JMIR mHealth and uHealth, 10(2), e33168.
7. Nicholson, C., Edwards, M. J., Carson, A. J., Gardiner, P., Golder, D., Hayward, K., ... & Stone, J. (2020). Occupational therapy consensus recommendations for functional neurological disorder. Journal of Neurology, Neurosurgery & Psychiatry, 91(10), 1037-1045.
8. Vitoulas, S., Konstantis, V., Drizi, I., Vrouva, S., Koumantakis, G. A., & Sakellari, V. (2022, October). The Effect of Physiotherapy Interventions in the Workplace through Active Micro-Break Activities for Employees with Standing and Sedentary Work. In Healthcare (Vol. 10, No. 10, p. 2073). MDPI.
9. Trakman, G. L., Forsyth, A., Devlin, B. L., & Belski, R. (2016). A systematic review of athletes’ and coaches’ nutrition knowledge and reflections on the quality of current nutrition knowledge measures. Nutrients, 8(9), 570.
10. Wicks, C., Barton, J., Orbell, S., & Andrews, L. (2022). Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta‐analysis of experimental studies. Applied Psychology: Health and Well‐Being, 14(3), 1037-1061.