Self-care, walking, and your wellbeing.
Self-care refers to a set of deliberate and proactive activities and practices that you engage in to promote your physical, mental, and emotional well-being. It involves taking intentional steps to care for yourself and maintain a balanced and healthy lifestyle.
Self-care can encompass a wide range of activities, from basic daily habits to more indulgent practices, all aimed at reducing stress, improving overall health, and enhancing your quality of life.
Examples of self-care activities include getting enough sleep, maintaining a balanced diet, engaging in regular physical exercise which is what I encourage with my Walking for Health and Fitness podcast, programs, website and videos.
Self-care also includes practicing mindfulness and relaxation techniques, setting boundaries in relationships, pursuing hobbies and interests, spending quality time with loved ones, seeking professional help when needed, taking breaks to recharge, and managing stress effectively.
Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement. -Golda Meir
Specific self-care practices may vary from person to person based on individual preferences, needs, and circumstances.
The concept of self-care emphasizes the importance of prioritizing one's own well-being to lead a fulfilling and satisfying life.
When I’ve talked to people about self-care, some have commented that they feel selfish when taking care of themselves. Especially when I’ve talked to parents about taking time for themselves.
Please remember that self-care is done with the intention of caring for yourself, not with the intention to harm or take from others. Being selfish means there's a desire to take from others, often to their detriment. However, self-care is about replenishing your resources without depleting someone else's.
Bottom line for me is, if you don’t take care of yourself, who will? And if you don’t take care of yourself how can you give fully to others?
Continue reading as I’ll give you reasons to set up your self-care routine and 10 benefits of doing this. Also, I have a new section in the podcast called the walking tip of the week. So listen for it.
Thanks for tuning in the episodes 11, self-care, walking, and your wellbeing. Please hit the follow button and subscribe to my podcast and please share it with others so we can spread the word about the awesome benefits of walking for health and fitness.
Why should you set up a self-care routine.
Setting up a self-care routine is crucial for maintaining your overall well-being and leading a fulfilling life. In today's fast-paced and often stressful world, taking intentional steps to prioritize your physical, emotional, and mental health is essential. A well-structured self-care routine provides you with the tools and strategies to manage stress, build resilience, and enhance your quality of life.
Firstly, a self-care routine helps to prevent burnout and reduce stress. By dedicating time to self-care activities, such as exercise, meditation, or spending time in nature, you create a buffer against the negative effects of chronic stress. Regular self-care promotes relaxation, reduces cortisol levels, and fosters a sense of calm, enabling you to approach challenges with a clearer mind and increased focus.
Secondly, self-care empowers you to maintain better relationships and connect more deeply with others. When you prioritize your own well-being, you have more energy and emotional resources to invest in your interactions with loved ones. Engaging in self-care activities can boost your self-esteem and self-confidence, making you more resilient in facing interpersonal conflicts and better equipped to offer support to those around you.
Lastly, a self-care routine contributes to long-term physical health. Engaging in activities like regular exercise… specifically walking, balanced nutrition, and adequate sleep not only enhance your physical fitness but also strengthen your immune system and reduce the risk of chronic diseases. Prioritizing self-care can also lead to healthier habits, such as drinking more water, reducing alcohol consumption, and avoiding tobacco products, which collectively contribute to a longer and more vibrant life.
In essence, a self-care routine is an investment in your holistic well-being, offering benefits that extend beyond immediate stress relief. By nurturing your physical, emotional, and mental health, you can lead a more balanced and fulfilling life, better equipped to navigate challenges and embrace opportunities with a positive and resilient outlook.
10 Health Benefits of Self-care
Let’s start with the whole point of the walking for health and fitness podcast and that’s:
Enhanced Physical Health: Prioritizing self-care through regular exercise – specifically, walking - a balanced diet, and sufficient sleep can lead to improved physical health, increased energy levels, and a stronger immune system.
Your walking time is self-care. In episode 8, 10 Ways to Hold Yourself Accountable, I talked about habits and routines and how to develop the walking habit. After listening to this episode, go back and listen to that podcast and review how your routines can turn into healthy habits.
Stress Reduction: Engaging in self-care activities such as meditation, deep breathing, or journaling can help reduce stress levels and promote relaxation.
Improved Mental Health: Self-care practices like regular exercise, seeking therapy, or practicing mindfulness can contribute to better mental well-being and reduce symptoms of anxiety and depression.
When I began walking, the most unexpected benefit for my was how much my mental state cleared. I had just overcome a life altering back injury and was dealing with grief. While I knew that walking would help my physical health, I began to look forward to my walking time because of how I felt mentally and the clarity I achieved on my walks.
Increased Productivity: Taking breaks, managing time effectively, and setting boundaries can help prevent burnout and enhance overall productivity in both personal and professional endeavors.
Boosted Self-Esteem: Engaging in self-care activities that align with your values and interests can boost self-esteem and promote a positive self-image.
Better Relationships: Practicing self-care allows you to better understand and meet your own needs, which can lead to healthier and more fulfilling relationships with others.
Emotional Regulation: Developing self-awareness and coping strategies through self-care can aid in managing emotions and responding to challenging situations in a more balanced manner.
Again, I’ll go back to when I started walking an how surprised I was at how much it helped my emotional state. I found this to be the ultimate health care.
Enhanced Cognitive Function: Engaging in activities that stimulate your mind, such as reading, puzzles, or learning new skills, can help maintain cognitive function and mental sharpness.
Pain Management: Self-care techniques like relaxation exercises, heat therapy, or gentle stretching can help alleviate physical discomfort and manage chronic pain.
Long-term Well-being: Consistent self-care practices contribute to overall well-being, fostering a sense of fulfillment, purpose, and resilience in the face of life's challenges.
How to start a self-care routine
Starting a self-care routine can greatly improve your overall well-being. Here are five ways to help you get started:
1. Assess Your Needs: Take some time to reflect on your physical, emotional, and mental needs. Identify areas where you feel stressed, tired, or unfulfilled. This self-awareness will guide your self-care activities.
2. Set Realistic Goals: Start with small, achievable goals that you can incorporate into your daily or weekly routine. Whether it's spending 10 minutes meditating, going for a walk, or reading a book, realistic goals make it easier to stick to your routine.
3. Create a Schedule: Consistency is key to a successful self-care routine. Plan specific times for your self-care activities. This can help prevent them from getting overlooked or pushed aside in the midst of a busy schedule.
4. Experiment and Adapt: Not all self-care practices work for everyone. Experiment with different activities to find what resonates with you. It could be journaling, practicing yoga, taking soothing baths, or engaging in creative hobbies. Be open to adapting your routine as your needs evolve.
5. Prioritize Self-Compassion: Treat yourself with kindness and understanding, especially when setbacks or challenges arise. Self-care isn't about perfection; it's about nurturing your well-being. Practice self-compassion and avoid self-criticism if you miss a session or encounter difficulties.
Remember, self-care is a personal journey, and your routine should be tailored to what makes you feel rejuvenated and balanced. Start small, be patient with yourself, and gradually build a routine that supports your physical, emotional, and mental health.
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal.
