Dan Justis
This month’s Guest Blogger is Dan Justis. Dan works at Smola Consulting - Benefit and Wellness Consultants as a Wellness Consultant. Prior to that, Dan worked as a Health & Wellness Specialist at the Wounded Warrior Project (WWP). Dan served in the United States Air Force and worked primarily in the Aeromedical Evacuation pipeline, responsible for the transportation and care of wounded servicemembers returning home from Iraq & Afghanistan.
Dan earned a B.S. in Kinesiology from George Mason University and an Associate in Health Care Administration from The Community College of the Air Force. He is currently certified through the Chapman Institute as a Wellness Program Coordinator and through the American College of Sports Medicine as a Physical Activity in Public Health Specialist.
Memorial Day morning was supposed to be the start of a family trip to visit friends in New York City, but life had a different plan for us. That morning, I was jolted awake by a surge of stabbing pain coursing from my lower back down my left leg. Each simple motion, even inhaling deeply, ignited searing flames of pain in my back, hip, and leg.
Despite years of military training, racing triathlons, and battling through various injuries and surgeries, I stubbornly ignored the warning signs to slow down. It was the herniated disc that finally stopped me in my tracks. On July 6th, 2023, I underwent spine surgery to remove a fragment of intravertebral disc that had become lodged in my spinal canal, compressing my sacral nerve, and thrusting me into a world of chronic, agonizing pain. Reflecting on this moment now, I see it as the initial step towards establishing a healthier, safer, time-efficient, and family-friendly wellness routine.
As my recovery journey progressed, and I started to regain mobility without the constant fear of pain, I had a profound realization: I needed to simplify everything. I had overlooked the importance of adopting a less intense and time-consuming approach to wellness. My new routine would be one that not only met my surgeon's recommendations but also accommodated my family's needs and the time I wanted to devote to other projects, both at work and at home.
Whether you're reassessing your wellness goals, starting from scratch, or seeking fresh inspiration, here are some simple yet impactful ways to enhance, streamline, or ignite your journey to well-being.
1. Mindful Walks: Many experts agree that walking is the best form of exercise. Since surgery, walking has been my primary form of fitness, and one I’ve come to love. Taking a mindful walk is a beautiful way to connect with nature and calm the mind. Feel the rhythm of your breath as you stride, pay attention to your posture and movement, and soak in the sights and sounds of the natural world. This practice can alleviate stress, elevate mood, and enhance overall mindfulness. For improved cardiovascular health and general well-being aim to walk between 8500 – 10000 steps per day. If walking is difficult, like it was for me pre and post-surgery, invest in some hiking poles for added stability and balance.
Dan is a Registered Yoga Teacher with Yoga Alliance and has 500 hours of education in yoga, mindfulness, and yoga therapy.
2. Productive Exercise: Need to tackle household chores while squeezing in a workout? Productive exercise, such as gardening or tidying up around the house, benefits your physical and mental well-being. After months of being unable to load the dishwasher or carry a laundry basket, I’m happy to put on an audiobook and dive into household tasks. Exercise doesn’t need to be intricately planned by a master trainer; it can be as simple as scrubbing baseboards or picking up debris in the yard. Get going by setting a timer for 30, 40, or 60 minutes. Soon enough, you'll be wiping away your sweat!
3. Rest & Relaxation: Getting enough rest is vital for revitalizing both body and mind. After my injury, my sleep quality took a nosedive, but post-surgery, it became one of the first things I managed to improve. As the saying goes, a good day starts with a good night’s sleep, and achieving this begins with a consistent bedtime routine. For me, this involved turning off the TV and putting away my phone an hour before bed, spending 10 minutes stretching while practicing “sleeping breath” (Repeat 5x: inhale for 4 counts, hold for 4 counts, and exhale for 6 counts), and winding down with a book I love. Typically, within 15 minutes, I find myself drifting off to sleep.
4. Strategies for Mental Well-being: The memory of my family coming together to decorate for my son's 2nd birthday party is permanently imprinted in my mind. It was a month before my surgery, and I was feeling utterly dejected. Their support on such an important day filled me with such profound gratitude that tears of joy streamed down my face as I expressed my thanks. This experience taught me a crucial lesson: to always recognize and cherish the blessings in my life. Regardless of our circumstances, there is always something to be thankful for. By incorporating simple practices into your daily routine—such as gratitude exercises, journaling, meditation, or deep breathing—you can foster a more positive mental state. Prioritizing activities that nurture your spirit can profoundly enhance your overall well-being.
I've come to appreciate that simplicity is key to achieving balance in life. Whether it's through activities like mindful walks, productive exercise, prioritizing rest, or nurturing mental well-being, wellness doesn't have to be complicated. It's about finding harmony amidst all your responsibilities while still making time for self-care. Here’s to embracing the beauty of simplicity in our pursuit of a healthier, happier life - cheers!
