You spend your days caring for others—rushing from room to room, charting notes, and squeezing in quick sips of coffee between patient calls. As a nurse, your schedule is anything but predictable and finding time for fitness can feel like one more thing on an already overflowing to-do list. But here’s the good news: staying active doesn’t require hours at the gym. With a little creativity (and maybe a pair of sneakers in your work bag), you can sneak in movement that boosts your energy, strengthens your body, and helps you keep doing what you do best—taking care of everyone else.
Why Fitness Matters—Especially for Nurses
Let’s be honest: nursing is physically and emotionally demanding. Long hours on your feet, unpredictable shifts, and high-stress situations take their toll. Incorporating fitness into your routine is about:
Reducing stress and anxiety: Exercise releases endorphins that boost mood and ease tension.
Preventing injuries: Stronger muscles and better flexibility help you lift, bend, and move with less risk.
Boosting energy: Moving more often can increase your stamina for those marathon shifts.
Improving sleep: Regular physical activity can help you unwind and sleep more soundly—critical for anyone working nights or variable hours.
Supporting overall health: Exercise strengthens your immune system, helps manage weight, and lowers your risk for chronic conditions.
You don’t need to overhaul your life to start seeing benefits. A few minutes of targeted movement each day can make a real difference.
The 5-Minute On-the-Go Workout
Got a quick break or a quiet moment? Keep your blood flowing and muscles engaged with these fast, equipment-free exercises:
Seated neck stretches – Gently tilt your head to each side to loosen up tension (30 seconds each side).
Seated spinal twists – Sit tall and twist your torso from side to side (1 minute total).
Standing calf raises – Stand tall and lift your heels off the ground to work your calves (1 minute).
Wall sit – Slide your back down a wall and hold a seated position to engage quads and glutes (1 minute).
Glute bridges – Lie on your back, bend knees, and lift hips toward the ceiling (1 minute).
Push-ups against a wall – Great for upper body strength without needing to get on the floor.
Side leg lifts – Stand tall and lift one leg to the side, then switch (30 seconds per side).
Squats – Classic and effective (1 minute).
Jump rope simulation – Mimic the motion without the rope—it’s fun and gets your heart rate up (1 minute).
These are perfect for breaks, pre-shift warmups, or even winding down after work.
The 10-Minute Power Routine
If you have a full 10 minutes, you can fit in a quick circuit that strengthens your core, tones your muscles, and gets your heart pumping:
Bicycle crunches – Work your core with 30–60 seconds of alternating elbow-to-knee movement.
Plank – Hold a forearm plank for 30–60 seconds to strengthen your core and shoulders.
Mountain climbers – Start in push-up position and alternate knees to chest for 30–60 seconds.
Penguin crunches – Lie on your back and reach side to side for your heels to target obliques.
Jumping jacks – Get your heart rate up with this classic move (30–60 seconds).
Tricep dips – Use a chair or sturdy surface to strengthen arms (30–60 seconds).
Repeat if you have time or mix in your favorite bodyweight moves.
Short on Time? Try HIIT or Tabata
High-Intensity Interval Training (HIIT) is a smart strategy for nurses. It alternates quick bursts of effort with short recovery periods to get maximum benefit in minimal time.
One of the most efficient formats is Tabata:
20 seconds of intense exercise
10 seconds of rest
Repeat for 8 rounds (about 4 minutes total)
Try it with:
Squats
Push-ups
Burpees
Jumping jacks
Kettlebell swings (if you have one handy!)
Not only does HIIT burn calories and boost endurance, it also revs up your metabolism—great for shift workers who may have unpredictable eating and sleeping patterns.
Easy Ways to Add More Movement to Your Day
Sometimes the best fitness “plan” is simply to move more often:
Walk during your break – Do a few laps around the building or in the parking lot.
Take the stairs – It adds up over the course of a shift!
Stretch at the nurse’s station – A quick spinal twist or shoulder roll can ease tension.
Park farther away – It’s an easy way to squeeze in a few extra steps.
Do leg lifts or calf raises while you chart – This is multitasking at its finest.
Little actions can help keep you limber, mobile, and energized during even the most grueling days.
Let Technology Be Your Trainer
Don’t want to think about your next move? Let an app do the heavy lifting. These free or low-cost fitness apps offer guided routines, timers, and tracking tools to help you stay consistent:
Set a daily reminder and treat your workout like a meeting you can’t skip—you deserve that time.
Bottom Line: Take Care of You
You give 100% to your patients. Just don’t forget to take care of yourself, too. Fitness isn’t about being perfect—it’s about making movement a regular part of your life in a way that feels good and fits your schedule. So, grab your sneakers, press play on your favorite workout app or simply stretch and breathe for a few minutes. You’ve earned it.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
California Casualty has delivered $1,000 Thomas R. Brown Athletic Grants to educators at 10 public middle and high schools across five states to help support their school sports program(s). Since its inception in 2010, the Thomas R. Brown Athletics Grant Program has helped fund burdened athletic programs in 773 public schools across the nation.
Named in honor of Tom Brown, an ardent sports enthusiast and California Casualty Chairman Emeritus, the Thomas R. Brown Athletic Grant reflects his conviction that the values cultivated on the field—such as teamwork, trust, communication, and confidence—extend far beyond sports, enriching academic and personal development. Athletic programs play a pivotal role in shaping students’ character, fostering well-rounded individuals who excel both in the classroom and in life.
California Casualty recognizes the vital role of youth sports in promoting children’s physical and mental well-being. We are delighted to announce that the 2024/2025 Athletic Grants will support the following initiatives:
Diablo High School – Concord, California – Girls Volleyball
Natomas High School – Sacramento, California – Swim Team
Paramount High School – Paramount, California – Girls Flag Football
San Benancio Middle School – Salinas, California – Wrestling and Soccer
Tahquitz High School – Hemet, California – Cross Country
There’s nothing like sipping a cold drink on your backyard deck, soaking up the sunshine or hosting a summer barbecue with friends. But before you roll out the grill and string up the lights, it’s time to show your deck a little love. Whether it’s blazing sun, pouring rain, heavy snow, or constant foot traffic, your deck weathers it all—and proper maintenance is the key to keeping it safe, sturdy, and looking its best. Ready to give your deck the TLC it deserves? Let’s dive in!
Know Your Type of Deck
Before you start, it’s important to know what kind of deck you have. Different materials require different levels of care.
Wood Decks: These are traditional and beautiful but need the most maintenance. Hardwoods like cedar, redwood, and teak are more durable than softwoods like pine and fir.
Composite Decks: Made from wood fibers and plastic, these are lower-maintenance and usually come with UV protection built in. However, they still require periodic cleaning and inspection.
Summer Deck Maintenance
Now is the perfect time to inspect, clean, and reseal your deck as part of summer home maintenance. Here’s your seasonal to-do list:
1. Inspect and Repair
Your first step should be a thorough inspection:
Check for damage such as cracked, warped, or splintering boards.
Look for discoloration, rot, and peeling. Soft, spongy areas or visible decay could mean the wood is rotting.
Inspect fasteners. Tighten loose screws and replace any that are rusty.
Examine the flashing—the water barrier where your deck attaches to the house. Damaged or missing flashing can lead to major water issues.
Ensure that stairs and handrails are stable and secure.
Warning signs your deck may need replacing:
Severe rot or decay
Multiple loose or broken boards
Deep discoloration or widespread splintering
Rusty or failing hardware
Make minor repairs now to prevent costly fixes later.
2. Clean Your Deck the Right Way
Before you clean, protect nearby plants by covering them with a breathable tarp. Many deck cleaning products contain chemicals that can harm vegetation.
Remove all furniture, plants, and décor.
Sweep off leaves, dirt, and debris.
Spray down the deck with a garden hose using a strong stream.
Apply a wood-safe cleaner or a composite-safe cleaner according to the product instructions. You can also use warm soapy water.
Scrub using a stiff-bristled brush.
Rinse thoroughly and let dry completely before applying any sealant or stain.
Pro Tip: Avoid using chlorine bleach—it can damage wood and composite decks. For stubborn stains on a wood deck, make a paste of baking soda and water, apply it to the stain, let it sit, then scrub and rinse. For composite decks, try a composite-safe cleaner.
Power washing caution: You can power wash occasionally, but not every year. Used incorrectly, a pressure washer can gouge wood and composite decks, and cause more harm than good. When in doubt, a hose with a hard spray setting often does the trick.
3. Seal and Stain (for Wood Decks)
Sealing and staining are critical to protect your wood deck from sun, moisture, and wear. (Composite decks do not need to be stained or sealed.)
Frequency: Seal every 1–2 years, depending on the product and your climate.
Timing: Make sure your deck is clean and completely dry. Sand any splintered or rough areas before you begin.
Product selection:
Choose a UV-protective stain that complements your home’s exterior.
Use a clear or semi-transparent sealant with strong water resistance.
Avoid paint—while it may look good initially, it tends to crack, peel, and deteriorate quickly on deck surfaces.
Application tips:
Follow the wood grain to prevent streaks.
Use a brush, roller, or sprayer to apply an even coat.
Apply in the early morning or late afternoon to avoid direct sun, which can cause uneven drying.
4. Deck-Safe Furnishings and Accessories
Your furniture and décor choices can impact your deck’s longevity.
Skip natural fiber rugs (like jute or bamboo). These absorb moisture and promote mildew. Opt for synthetic, quick-drying outdoor rugs instead.
Protect your deck from grill heat. Place grills on a nonflammable grill pad or mat to prevent grease stains and fire risks. Practice grill safety.
Use furniture with rubber or plastic feet to prevent scratching or gouging the surface.
Year-Round Deck Care Tips
While summer is deck maintenance season, a few habits year-round can help preserve your investment:
Sweep regularly to prevent leaves and debris buildup, which can cause staining and mildew.
Shovel snow carefully in winter using a plastic shovel and always with the grain of the boards.
Trim nearby trees and bushes to reduce moisture buildup and leaf litter.
Your deck is an extension of your home—and like any living space, it deserves care and attention. By inspecting it annually, cleaning it regularly, and sealing it as needed, you can enjoy a beautiful, safe, and functional outdoor retreat for years to come.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Summer break doesn’t have to mean a break from learning—especially when the world becomes your classroom! From baking up a math lesson in the kitchen to planning a dream vacation that sneaks in budgeting and geography, these teacher-approved activities turn everyday adventures into brain-boosting fun. Whether your child wants to build a solar oven, launch a sidewalk chalk masterpiece, or track wildlife like a real scientist, this list is packed with hands-on ideas to keep curious minds engaged all summer long. Bonus: they won’t even realize they’re learning.
1. Whip Up Some Learning in the Kitchen
Step aside, takeout—your kitchen is now a classroom! Grab a favorite recipe and let your child be the chef. They can read instructions, measure ingredients, and even budget for the grocery list. Baking and cooking are hands-on mathematic activities; they involve volume and fractions. Want to spice it up? Try recipes from around the world, then research those cultures together. Keep a “Summer Chef” recipe book for memories (and maybe a few future family dinners!). Just remember: kitchen adventures should always be supervised.
2. Science Experiments That Wow
Summer + science = serious fun! Here’s your chance to unleash your child’s inner scientist. These projects are hands-on, engaging, and perfect for messy outdoor fun (which also happens to be educational!).
Turn your next walk into a nature scavenger hunt! Look for patterns, shapes, colors—or collect leaves and flowers for a collage. Want to go full-on scientist? Try a citizen science project like the Southern California Squirrel Survey or track birds with the Great Backyard Bird Count. Your backyard just became a research lab.
4. Plan the Perfect (Imaginary or Real!) Getaway
Channel your child’s inner travel agent. Pick a destination, calculate airfare and hotel costs, plan attractions, and build an itinerary. For younger kids, plan a day trip close to home. For older kids, dream big with an international trip—just set the expectation that it’s all for fun and learning. (Sorry, Paris might have to wait until they’re grown.)
5. Start a Kid-Run Business
Time to tap into that entrepreneurial spirit! A classic lemonade stand teaches budgeting, marketing, and customer service. Older kids can brainstorm ideas that fill a neighborhood need—dog walking, handmade crafts, or even tech help for neighbors. Who knows? That summer side hustle could become something bigger.
6. Field Trips that Teach
Keep an eye on your local community calendar. Many museums, parks, and libraries offer free or low-cost programs. From nature walks to music festivals and kids’ theatre, there’s something for every interest—and every learning style. Don’t forget about the virtual field trips. You can travel the world without leaving the living room.
7. Get Lost in a Good Book
Keep those reading muscles strong! Whether it’s fiction, fact, or a graphic novel, every page counts. Check out the summer reading programs in your community. Model your own love of reading to get your child excited.
Sign up for your library’s summer reading program.
Start a neighborhood kids’ book club with this PBS guide.
Host a book swap with friends.
8. Pen Pals with a Purpose
Old-school letter writing is back! Help your child connect with a pen pal from another state or country. It’s a great way to practice writing, explore new cultures, and build friendships that last beyond summer. Global Penfriends offers a platform where pen pals can connect, from school age to seniors.
9. Volunteer with Heart
Teach your child the joy of giving back. Organize a supply drive, help at a food pantry, or collect toys for a local shelter. If official volunteering isn’t an option due to age limits, there are still plenty of ways to make a difference—from baking for neighbors to helping clean up the local park.
10. Make a Time Capsule
Capture the magic of summer with a DIY time capsule! Have your child gather items that represent their favorite memories—photos, drawings, ticket stubs, small toys, or a letter to their future self. They can decorate a shoebox or container, write about their summer adventures, and choose a date to open it (maybe next summer!). It’s a creative way to reflect, write, and preserve memories—all while sneaking in some journaling and storytelling practice.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Is your backyard begging for a summer glow-up? Whether you’re dreaming of sunset dinners under twinkle lights, weekend BBQs with friends, or just a quiet oasis to sip your morning coffee, now’s the perfect time to turn that outdoor space into your personal slice of paradise. As you spruce things up, don’t forget the essentials—like safe grilling practices, checking your deck for wear and tear, and making sure your outdoor setup is as secure as it is stylish. A little planning now means more peace of mind—and more time to kick back and enjoy summer under the sun.
Refresh Your Patio or Deck
Your patio or deck sets the stage for everything from quiet mornings to lively get-togethers. Start by giving it a thorough clean:
Sweep away debris. Use a broom or blower to clear leaves and dirt.
Wash the surface. A gentle cleanser and stiff brush work well on most patio materials. For concrete, brick, or stone, consider renting a commercial-grade power washer. Avoid power washing stained wood—it could strip the finish.
Inspect and repair. Check for loose boards, protruding nails, or splintered surfaces. Make necessary repairs before the space gets regular use.
Clean and Style Outdoor Furniture
Outdoor furniture can take a beating over the seasons. Give it some love:
Clean according to material. A hose and mild dish soap work well for plastic and metal furniture. For wood or wicker, use a damp cloth to avoid water damage.
Dry thoroughly. Use old towels to prevent water spots and prolong the life of your pieces.
Once clean, it’s time to rethink your layout and decor.
Envision How You’ll Use the Space
Think about how your outdoor area will serve you this summer. Will it be:
A dining spot? Add or update a table and chairs for al fresco meals.
A game zone? Leave room for yard games and flexible seating.
A cozy retreat? Set up a hammock, reading nook, or fire pit lounge.
Consider lightweight furniture that can be easily rearranged depending on the occasion. And remember—comfort is key. Add cushions, throws, and cozy seating to encourage lingering.
Streamline and Elevate with Smart Decor
Keep clutter in check by choosing multi-purpose pieces, like:
Benches with storage or outdoor storage bins. Great for stashing games, cushions, or grilling supplies.
Plants and greenery. Choose pet-safe plants for your own fur babies or visiting ones.
Vertical accents. Use walls or fences to hang lanterns, shelves, or planters—leaving more ground space open.
Add personality with pops of color—pillows, cushions or a bold outdoor rug can instantly refresh the vibe.
Shade and Light: Must-Haves for Comfort and Style
Don’t forget about two key ingredients to outdoor enjoyment: shade and lighting.
Shade solutions: Umbrellas, pergolas, or canopies offer protection during peak sun hours.
Lighting layers: String lights bring magical ambiance. Solar-powered fairy lights, path markers, and outdoor pendant fixtures add both safety and charm.
Fire Pits & Grilling: Safety First, Fun Always
Fire Pit Safety: A fire pit is the ultimate backyard upgrade, but it must be used safely.
Keep it at least 10 feet from your house or flammable materials.
Burn only untreated, dry wood.
Never use accelerants like lighter fluid to start or relight the fire.
Use a fire screen to catch sparks.
Keep a fire extinguisher, hose, or bucket of water nearby.
Grill Safety: Summer barbecues are a beloved tradition—but don’t forget basic safety.
Bar cart transformation: Repurpose a bar cart as a mobile grilling station. Load it with spices, utensils, and condiments.
DIY condiment carrier: Give those cardboard six-pack beer caddies new life as a picnic-friendly condiment holder. Wrap it in contact paper for a stylish touch.
Don’t Forget Bug Control
Nothing ruins a backyard vibe faster than a buggy swarm. Take steps to protect your space:
Remove standing water. Check flowerpots, gutters, and birdbaths regularly.
Use citronella candles or torches. These can help deter bugs while adding ambiance.
Consider natural repellents. Lavender, rosemary, and marigolds are mosquito-resistant and look great in planters.
For added peace of mind, you can install a screened canopy or consider a misting system for high-traffic areas.
Your outdoor space should be an extension of your home—a place to relax, connect, and create lasting summer memories. With a little effort and intentional design, you can transform your backyard into a functional and fabulous retreat.
Pro tip: Take a few photos now, then again at the end of summer. You’ll love seeing how your outdoor makeover paid off.
Finally, make sure you’re insured for summer fun, and protect your home and property with the right insurance for added peace of mind. Here’s to your best backyard summer yet!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
