healthy habits to support your rehab

Healthy Habits to Support Your Rehab

Rehabilitation is a journey, and your daily habits play a crucial role in your recovery. Follow these practical tips to stay on track and maximize your progress.

1. Walk Daily & Track Your Steps

• Why it matters: Walking improves circulation, strengthens muscles, and boosts mood.

• Goal: Aim for 6,000–10,000 steps per day, adjusted to your ability and rehab goals.

• How:

  • Break your walks into smaller sessions if needed (e.g., 3 x 10-minute walks).

  • Use a step tracker or phone app to monitor progress.

  • Gradually increase your step count weekly as tolerated.

2. Prioritize Sleep Quality & Quantity

• Why it matters: Sleep is when your body repairs tissues and recovers. Poor sleep slows down healing.

• Goal: Get 7–9 hours of quality sleep per night.

• How:

  • Create a consistent bedtime routine (e.g., dim lights, read or meditate).

  • Avoid screens 1 hour before bed.

  • Keep your room cool, dark, and quiet.

  • Limit caffeine in the afternoon and evening.

3. Eat Nutritious, Whole Foods

• Why it matters: A balanced diet provides the nutrients your body needs for tissue repair and energy.

• Focus on:

  • Protein: Chicken, fish, eggs, beans, and lentils.

  • Healthy fats: Avocado, nuts, seeds, and olive oil.

  • Complex carbs: Whole grains, sweet potatoes, and vegetables.

  • Anti-inflammatory foods: Berries, leafy greens, turmeric, and ginger.

4. Stay Hydrated

• Why it matters: Hydration supports joint lubrication, energy levels, and nutrient transport.

• Goal: Drink at least 2–3 liters of water daily (more if exercising).

• Tips:

  • Keep a water bottle nearby throughout the day.

  • Add slices of lemon or cucumber for flavor if plain water feels boring.

  • Limit sugary drinks and alcohol.

Consistency Over Perfection

Small, sustainable changes make the biggest difference. Build these habits gradually, and remember that every step forward supports your rehab journey.