Give to your 

community

A strong connection with your local 

community benefits everyone. Being active 

in your community gives you a sense of 

belonging, and your efforts enrich the lives 

of those around you. Here are a few simple 

ways you can give back:

• Shop local. The small businesses in your 

area anchor the community. Instead of 

spending at big box stores or online, 

spend some of your money locally.

• Attend or host a community event.

Many communities organize free events 

to celebrate holidays or support diversity. 

Attend or organize one yourself.

• Get to know your elected officials.

You can often attend a meet-and-greet 

for local officials or invite them to 

community events.

• Become a poll worker. Many 

communities struggle to find people 

willing to take on the role. Step up!

• Volunteer. Food banks, senior centers, 

youth sports, community clean-ups, 

animal shelters, and many more local 

organizations rely on the generosity of 

volunteers.

Healthy 

FEBRUARY 2024 Promoting PFPA Employee Wellness & Fitness
LET OTHERS HELP

Letting other people support 

you will be easier to get the 

rest you need. 

• Use online grocery ordering 

and delivery if available in 

your area.

• Ask family or friends to pick 

up specific medications, 

food, and beverages you 

need for comfort.

• Try a meal delivery 

service while you’re out of 

commission.

• Take any help that is 

offered. Let others bring 

meals, run errands, care for 

pets, and watch children.

During the cold 

months, illnesses 

such as colds, 

the flu, COVID19, and RSV are 

widespread. You 

will likely find 

yourself under the 

weather at some 

point this winter. 

Try these self-care 

tips to smooth 

your recovery. 

Self-care when 

you’re sick

REST

When you’re sick, your body 

needs lots of extra rest. It’s not 

laziness! Your immune system 

is working hard to fight the 

infection. Resting allows your 

body to focus on healing.

• Take naps when you can.

• Go to bed early, and don’t 

set an alarm to wake you.

• Lay on the couch as much as 

you need to.

• If you have to be up and 

moving, take frequent 

breaks to sit down and rest.

HYDRATE

Your need for fluids increases 

when you’re sick. Symptoms 

like fever, sweating, coughing, 

and runny nose cause extra 

fluid loss. 

• Drink plenty of water. 

Have a glass handy and take 

frequent sips.

• Try fluids with electrolytes 

such as Gatorade or 

Pedialyte.

• Snack on fruits such as 

melons and citrus, which 

contain a lot of water.

• Suck on popsicles or ice.

BOOST YOUR SPIRITS

Being sick can take a toll not 

just on your body but also 

on your mind and emotions. 

Keep your spirits up by caring 

for your mental and emotional 

needs, too.

• Take a long, soothing bath.

• Plan a fun outing for when 

you’re healthy again.

• If the weather allows, get 

out into the sunshine for 

short amounts of time.

• Do gentle movements such 

as light stretching, a small 

walk, or gentle yoga as you 

recover.

2

SELF-CARE 

CORNER
Your brain

needs movement

What’s good for 

the body is often 

also good for the 

mind. As people 

age, cognitive 

health may begin 

to decline. But 

being physically 

active boosts brain 

health and helps 

you feel sharp and 

focused. 

BRAIN BENEFITS OF 

BEING ACTIVE

• Improved memory

• Decreased anxiety

• Greater focus

• Improved problem-solving

• Increased learning

• Better sleep

• Increased feelings of wellbeing and emotional balance

• Decreased risk of cognitive 

decline such as dementia

HOW MUCH YOU 

NEED

• Aim for 150 minutes of 

moderate-intensity activity 

or 75 minutes of vigorousintensity activity every week. 

• Do strength training 

activities at least twice a 

week. Lifting weights may 

protect parts of the brain 

that function in memory.

• If you’re over 65, include 

balance training three days a 

week. Training your balance 

works your body and your 

brain.

TIPS & TRICKS

• If you don’t have time for 

a long workout session, do 

several short 5-10 minute 

bouts of activity. Try going 

up and down the stairs a few 

times, doing jumping jacks 

or lunges in your office, 

playing music and dancing 

in the kitchen, or taking 

your dog for a fast-paced 

walk around the block.

• To reach moderate intensity, 

your heart rate should be 

elevated and your breathing 

deeper, but you should 

still be able to carry on a 

conversation.

• If you’re feeling sluggish or 

unfocused during the day, 

get up and move.

• Whenever possible, take 

your movement outside. 

The effect of time outdoors 

plus moving your body 

is a double dose of brainboosting goodness.

• Get social with your 

movement. Physical activity 

and social connection are 

another two-for-one boost 

for brain health.

3

BE FIT
Copyright 2024, American Institute for Preventive Medicine. All rights reserved.

30445 Northwestern Hwy., Ste. 150 Farmington Hills, MI 48334

248.539.1800 • aipm@healthylife.com • www.HealthyLife.com

SOME STRESSORS 

IN LIFE ARE 

UNAVOIDABLE. 

HOWEVER SOME 

STRESSORS CAN 

BE AVOIDED OR 

REDUCED BY 

MAKING SIMPLE 

LIFESTYLE 

CHANGES.

Avoid these 

5 common 

stressors

• Failing to make time for 

relaxation. Relaxation 

doesn’t just happen. It 

can take real intention. 

Schedule relaxing activities 

like pleasure reading, 

crafting, listening to music, 

and taking walks in nature.

• Lack of social connection. 

Spending time with the 

people you care about can 

reduce feelings of stress. 

Make it a priority.

• Lack of sleep. Regularly getting 

less than 7 hours of sleep is a 

huge stressor for your body and 

mind. Turn off the TV, put 

down the phone, and go to sleep.

• Driving in traffic. You may or 

may not have control over hitting 

rush hour traffic, but it’s worth 

exploring your options. Talk to 

your boss about the issue.

• Not having enough time. If 

you’re constantly feeling rushed, 

you need to evaluate your time 

management. How can you 

structure your time so you’re not 

in speed mode every day?

SUCCESS 

OVER STRESS