Balancing Rest, Relaxation, and Exercise for Effective Self-Care

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at 2021.03.19
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The modern world is a demanding one, and it can be hard to keep up a healthy lifestyle because of it. Even so, there are a number of mental and physical activities that you can do to ensure you get th…

The modern world is a demanding one, and it can be hard to keep up a healthy lifestyle because of it. Even so, there are a number of mental and physical activities that you can do to ensure you get the right level of self-care.

 

Self-care is the daily tasks that, while they might not be fun, leave you feeling whole. Self-care involves making decisions that make you feel good and well, whatever that might mean for you at the given time. If you feel that working out in the morning will make you feel good, then doing it is self-care. If making a wholesome family dinner is what makes you feel well, then doing that is self-care.

 

Why Self-Care is Important

Experts agree too much stress causes a range of health problems and – given that over two-thirds (70%) of American adults admit to dealing with stress and anxiety – it makes sense to include rest, relaxation, meditation, and fitness into a self-care routine. Don’t think that self-care and self-indulgence go hand in hand though. Self-care has been shown to reduce stress and help people to achieve short-and-long-term overall health and wellbeing. If you are ready to start your own self-care routine then keep on reading for our tips and tricks on how to do it.

 

One for the Fitness Fanatics

For some people, there’s nothing quite like getting a sweat on while doing an intense workout. Focusing too much on fitness and neglecting other elements of self-care can do more harm than good though. There are benefits to incorporating the other aspects of self-care into a workout routine. Whether you’re hitting the weights, preparing to run a marathon, or doing some cardio, here’s some helpful advice from the professionals;

•Make breathing exercises a part of your routine

•Be sure to cheer yourself on

•Warm up before exercising, stay hydrated while working out, and don’t forget the cooldown

•Don’t check your emails, answer texts, or use social media while exercising. Focus completely on the workout and be 100% committed to it.

•Be sure to track your progress. If you aren’t someone who deals in numbers, then just remind yourself of your goals and what you want to get from your workout. Think about what motivates you and how your workout leaves you feeling.

•Be mindful of what your body is trying to tell you. Listen to your muscles. Be sure to stretch properly. Consider including a massage into your routine once or twice a month.

•Find the best workout gear for you; it should fit well and leave you feeling confident and happy.

 

Other Self-Care

Not sure that relaxation belongs in your daily routine? Take it from us when we say it does. While hitting the gym and going for a run will pay dividends, make sure that you are also making guilt-free relaxation part of your self-care routine.

 

•Create a space in your home where you can relax and meditate. Solitude is great for allowing you to slow down, relax, and reflect – or just let your mind be free and wander. It’s the perfect way to charge your batteries before going back to the hustle and bustle of modern life.

•Create a relaxation regimen that lets you wind down at the end of the day. Have a lovely hot bath with some detox salts and lavender essential oil, or just take a warm, soothing shower. Get some candles and calming music and have a lovely cup of tea to relax and prepare your mind for a good nights’ sleep.

•Power down your electronics and turn off social media

•Curl up and relax with a good book

•Spend time with your friends. Put together a plan to go on a walk or workout and have dinner together to get the best of both worlds.

•Meditate; meditation has been shown to help you re-center, focus, and relax at the end of the day. Just ten to fifteen minutes of breathing meditation helps you to deal with stress and find an internal balance.

 

Improve The Quality of Sleep

A major part of self-care is making sure that you sleep enough at night. This can be difficult if you have a life packed full of responsibilities. Sleep experts have come up with several ways people can improve their sleep hygiene and sleep better at night. They recommend;

•Buying a good mattress and the most comfortable pillow. Cotton bedding is among the most breathable and durable options.

•Using relaxation techniques such as mindfulness, meditation, breathing exercises, and progressive muscle relaxation to prepare the mind for sleep

•Creating the optimal environment for sleeping in. The best sleeping temperature for most people is between 65 and 72 degrees

•Opening a window to let air circulate

•Turning off electronic devices and avoiding them in bed

•Get rid of noisy nuisances with a white noise machine. Getting the best quality sleep requires the best quality environment.

•Stay hydrated by drinking during the day. Avoid drinking alcohol or caffeinated beverages, especially late at night.

 

Identify Three Core Self-Care Activities

You should identify the top three self-care activities that you do. It’s up to you how to prioritize them, but I recommend that you choose the tasks that have the biggest impact on your mood, can be easily implemented, or can be included alongside other parts of your daily routine.

 

Schedule Tasks that Leave You Feeling Well

Now you’re ready to put the plan into action. Carve out regular 20-minute increments in your day and pencil in those important self-care activities. What you put in your schedule is what you do in the day no matter what. Experiment with trying different times for the activities to find something that fits well with your wants and needs. If you start skipping a task then schedule it for another time, or modify the activity so that it’s easier to do and stick with. Continue adapting your schedule and refining it as necessary. A good self-care routine is adaptable and flexible.

 

The ultimate goal of self-care is to reduce your stress levels, nurture your well-being, and improve your work-life balance. There’s no single solution to do itArticle Search, but balance and moderation are key. The “right” way to handle self-care is to do what works best for you.

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Extensive research studies show that taking vitamin and mineral supplements can potentially improve your health, protect against disease and provide you with the energy you need to live a healthy life. Although each contribute differently to your needs, vitamins and minerals work together in order to give you a balanced amount of all the components needed to maintain a healthy lifestyle. Here are some of the vitamins and minerals that are essential to your overall health and why they are important:

Vitamin Supplements

Vitamin A– Vitamin A helps to maintain healthy vision, keep your skin healthy and boost your immune system. In simpler terms, this vitamin keeps your skin healthy, protects against wrinkles and acne and helps fight off infections and other unwanted diseases.

Vitamin B12– This vitamin enhances muscle strength, provides energy and helps your nerves function properly. Insufficient amounts of vitamin B12 can lead to health complications such as fatigue, weak muscles and severe depression.

Vitamin C– Vitamin C serves a number of purposes including healing wounds, boosting your immune system, protecting artery linings and preventing cataracts.

Vitamin D– Vitamin D supplements are helpful for babies who are breastfed since breastfeeding does not provide adequate amounts of this vitamin. Vitamin D has also been known to help fight osteoporosis.

Vitamin E– This vitamin is known to help protect against heart disease and some forms of cancer. It also boosts the immune system and helps in healing injuries and wounds. Some studies prove that this vitamin also helps boost the immune system of elderly people.

Vitamin K– Vitamin K strengthens bones and is known to help fight osteoporosis.

Mineral Supplements

Calcium– Calcium is known to protect bones and make them stronger, but it also helps in lowering blood pressure and preventing colon cancer and PMS (pre-menstrual syndrome). Make sure you only take the recommended amount of calcium per day. Too much calcium can increase the risk of prostate cancer in men.

Chromium– This mineral assists the hormone insulin and helps it to operate more efficiently. When the insulin is functioning at the appropriate level, your blood sugar levels are lower, which is helpful to individuals with type 2 diabetes. This mineral has also been proven to help with weight loss.

Iron– Lack of iron can cause fatigue and low energy levels. Iron deficiency is usually found in pre-menopausal women, athletes and vegetarians. Although iron helps boost your energy levels, too much of this mineral may cause heart disease and can place you at higher risks for cancer.

If you feel as though your daily diet does not provide you with adequate amounts of vitamins and minerals, taking supplements can greatly improve your lifestyle and can give you the energy and the boost you need to get you through the day. Always remember that vitamin and mineral supplements are to be used in combination with food and are in no way meant as a replacement for a healthy diet.

Health-related information changes frequently and while every attempt has been made to ensure the content in this article is accurateBusiness Management Articles, you should always check with a doctor or nutritional expert before undertaking any substantial changes in diet or lifestyle.

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