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August is National Wellness Month!
As firefighters, we can get busy in the summer with work, strike teams, vacations, back to school. It’s easy to forget about our own wellness. Here’s a well-rounded set of wellness tips tailored to physical, mental, and financial health. We’ve included practical strategies and a few creative touches that might resonate with your mindset:
Physical Wellness Tips
Boost energy, resilience, and long-term health
- Move more, sit less: Aim for 150 minutes of moderate activity weekly — even short walks or “walking meetings” count.
- Strength train twice a week: Helps maintain muscle, bone health, and independence.
- Hydrate smartly: Keep water handy and sip regularly, especially in hot climates like St. George.
- Eat the rainbow: Include colorful fruits and veggies daily for nutrients and fiber.
- Sleep like it matters: Target 7–9 hours nightly; keep your room cool, dark, and screen-free before bed.
- Stretch and breathe: Gentle stretching and deep breathing reduce tension and improve circulation.
Mental Wellness Tips
Cultivate calm, clarity, and emotional strength
- Practice gratitude: Write down 3 things you’re thankful for each day — it rewires your brain for positivity.
- Connect with others: Call a friend, join a community event, or volunteer — social ties boost resilience.
- Spend time in nature: Even 10 minutes outdoors can lower stress hormones.
- Try mindfulness or meditation: Apps like Headspace or Calm offer guided sessions to reduce anxiety.
- Journal your thoughts: One sentence a day can help track emotions and build self-awareness.
- Limit screen time: Take breaks from digital devices to reset your mind and reduce overstimulation.
Financial Wellness Tips
Build stability, reduce stress, and plan for the future
- Know your numbers: Track income, expenses, and debt to get a clear picture.
- Budget with purpose: Use methods like 50/30/20 or paycheck-based budgeting to stay on track.
- Build an emergency fund: Start with $1,000, then aim for 3–6 months of expenses.
- Automate savings: Set up direct deposits to savings or retirement accounts — consistency is key.
- Reduce debt strategically: Use the avalanche or snowball method to pay down balances.
- Align spending with values: Invest in what matters most to you — whether it’s education, wellness, or community impact.
“True wellness isn’t just drinking water and doing yoga. It’s nourishing your body, refreshing your mind, connecting with others, and respecting your limits with grace.”
Sam DiGiovanna is a 40-year fire service veteran. He started with the Los Angeles County Fire Department, served as Fire Chief at the Monrovia Fire Department, and currently serves as Chief at the Verdugo Fire Academy in Glendale. He is Director at Large with the California State Firefighters Association, Associate Director for the California Training Officers Association and a consultant for www.Lexipol.com