Physical Self-Care: Enhancing Your Well-Being Through Activity
In our previous discussion, we explored why self-care can sometimes feel challenging. Now, let's focus on physical self-care and the importance of engaging in regular physical activity. Physical activity, as defined by the World Health Organization, refers to any bodily movement produced by skeletal muscles that requires energy expenditure (Physical Activity, 2024). This can encompass a wide range of activities, from walking and cycling to sports and active recreation.
The key to reaping the benefits of physical activity is to choose activities that you genuinely enjoy. Engaging in these activities on a regular basis not only improves your physical health but also boosts your mental health, enhances sleep quality, and helps reduce stress levels (Yoshimura et al., 2021). Some examples of physical activities you can incorporate into your routine include:
• Walking
• Stretching
• Swimming
• Strength training
• Cycling
• Jogging
• Gym workouts
• Yoga
If possible, try to exercise outdoors. Being in nature and receiving sunlight provides additional benefits, including improved mood and vitamin D levels. Aim for at least 30 minutes of intentional physical activity, five days a week, to support your overall health (Physical Activity, 2024).
In addition to regular exercise, proper hydration and nutrition play a crucial role in physical self-care. Be sure to drink at least 64 ounces of water daily, unless otherwise advised by your healthcare provider. Staying hydrated is essential for maintaining energy and supporting bodily functions.
A balanced diet is also key to optimal health. Aim to incorporate a variety of whole foods into your meals, including plant-based options, fiber, lean proteins, and healthy fats. For optimal nutritional diversity, strive to consume 30 different plant-based foods—such as fruits, vegetables, grains, and legumes—each week. Protein requirements vary depending on factors such as age, gender, and activity level, so it’s important to tailor your intake accordingly.
By prioritizing physical activity, hydration, and nutrition, you can enhance both your physical and mental well-being.
References
Physical Activity. (2024, June 26). Retrieved from World Health Organization: https://www.who.int/news-room/fact-sheets/detail/physical-activity
Yoshimura, J., Tanimura, C., Matsumoto, H., Tokushima, Y., Inoue, K., Park, D., & Hagino, H. (2021, Jan 6). Relationship of physical activity to self-care agency and physical condition among older adults in rural area. Yonago Acta Medica, 61(1), 18-29. doi:10.33160/yam.2021.02.004