PHYSICAL SELF-CARE

There are multiple ways that we can engage in physical self-care.  It is much beyond that of exercise and nutrition, although both are incredibly important.  Physical self-care is imperative to help support our mind, body, and spirit, but also boosts our health and wellness.

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Taking care of ourselves physically can help boost our immune system functioning, and can reduce stress, which has been shown to increase our cortisol levels, in turn, reducing our immune system functioning.  Engaging in physical self-care is incredibly crucial from both a preventative, proactive standpoint. 

Improving physical self-care involves making conscious choices and adopting healthy habits that prioritize your body's well-being. Here are some steps you can take to enhance your physical self-care:

1. Set realistic goals: Identify specific areas of physical self-care you want to improve and set achievable goals. Start small and gradually increase the intensity or duration of your efforts.

2. Establish a routine: Create a consistent schedule for activities like exercise, meal planning, bedtime, and self-care practices. Consistency is key to making lasting changes.

3. Move your body regularly: Incorporate different types of physical activity into your routine, such as cardio, strength training, flexibility exercises, and activities you enjoy. Aim for at least 150 minutes of moderate-intensity exercise per week.

4. Eat a balanced diet: Focus on consuming whole, nutrient-dense foods that provide your body with essential vitamins, minerals, and antioxidants. Limit processed foods, sugary snacks, and excessive amounts of unhealthy fats and sodium.

5. Prioritize sleep: Aim for 7-9 hours of quality sleep each night by creating a relaxing bedtime routine, limiting screen time before bed, and creating a comfortable sleep environment.

6. Stay hydrated: Drink plenty of water throughout the day to maintain proper hydration levels. Carry a reusable water bottle with you and sip water regularly, especially during physical activity and in hot weather.

7. Practice good hygiene: Maintain personal cleanliness by showering regularly, brushing and flossing your teeth, washing your hands frequently, and grooming as needed.

8. Manage stress: Incorporate stress-reduction techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or spending time in nature. Prioritize activities that help you relax and unwind.

9. Seek medical care: Schedule regular check-ups with healthcare providers, attend screenings, and address any health concerns promptly to prevent and manage potential issues.

10. Listen to your body: Pay attention to your body's signals and adjust your self-care practices accordingly. Rest when you need to, nourish yourself with healthy foods, and avoid pushing yourself beyond your limits.

Barriers to Physical Self-Care:

• Mental Health: Conditions like depression and anxiety can zap our motivation, making it difficult to get moving or prioritize healthy habits.

• Time: Busy schedules can leave us feeling constantly on the go, with little time left for self-care activities like exercise or cooking healthy meals.

• Finances: Healthy food options, gym memberships, and spa treatments can be expensive, making it a challenge to find affordable ways to take care of ourselves physically.

• Knowledge: Sometimes, we might not be sure what self-care practices are most beneficial for us, creating a hurdle in getting started.

Self-care is a journey, not a destination. It's about finding what works for you and creating a sustainable routine that makes you feel good, not about achieving perfection. There will be days when you prioritize rest over exercise, or indulge in a treat. That's okay! The key is to be kind to yourself and focus on progress, not perfection.

Great points are made about taking a deep breath and showing your body some love. By acknowledging these factors and taking steps to address them, we can create a self-care routine that supports our physical well-being.