Published by the CWL
Quarter 1, 2017
Working on a Fitness Resolution? 4 Ways to Practice Self Care
Nearly 40% of people resolve to stay healthy and fit during the new year. If you’re part of that statistic, it’s important to take care of your mind and body while you achieve fitness goals. Experts recommend doing moderate-intensity exercises for at least 150 minutes per week, but these can exhaust you if you’re currently out of shape. Help ensure the long-term success of your fitness resolution by regularly practicing self care.
Don’t Slack on Sleep
Sleep gives your body a chance to rest and prepare for the upcoming day, but many fitness-minded folks wake up too early or stay up too late in an attempt to squeeze in extra exercise. If you’re sleep deprived, you may find yourself relying on coffee or Mountain Dew to get through your workouts, and that can have a negative effect on your body. If you skip the stimulants, you might find that you’re too groggy to focus on your routine, which puts you at risk for injuries or overexertion.
Remedy this situation by getting at least 7 to 9 hours of sleep per night unless your doctor has a different recommendation. Avoid playing with your smartphone or tablet in bed, as the light from electronic devices can affect your circadian rhythm. If you regularly get plenty of sleep but still feel exhausted, talk to your doctor. You may have a condition such as sleep apnea that affects the quality of your sleep.
Spend Time With Loved Ones
It’s fun to hang out with friends, but did you know that spending time with your BFFs can also help you live longer? Even if you’re an introvert, it’s important to set aside some time to socialize with friends, family, or your significant other. It boosts your mood and helps you remain healthy.
Friends can also offer support during your fitness journey. If you’re worried you won’t achieve your goals, talk to your loved ones about your fears. They can help reassure you that you’ve got what it takes to accomplish your resolutions, or they can help you establish different goals that you can easily achieve. You may even be able to find a workout buddy who can join you at the gym or take walks with you around the neighborhood. Pets are also nice companions when exercising. So grab your dog, or offer to walk someone else’s, to get some exercise in your daily routine.
Do you feel like you spend all of your free time exercising? That’s fine if you truly enjoy it, but you may start to resent your fitness routine if you don’t make time for other activities. It’s good to spend time with your friends, but it’s also important to spend quality time alone.
Here are some relaxing ways to unwind after a busy week:
- Take a bubble bath
- Visit a massage therapist
- Enjoy a pedicure or manicure
- Have your hair cut and colored while you flip through magazines
- Binge watch a Netflix series
- Create scrapbook pages and relive fond memories
You can also try gardening, baking, or knitting as a way to unwind.
What’s on your plate? Are you fueling up on fried food and sugary treats, or do you consume whole grains and fresh produce regularly? An unhealthy diet can wreak havoc on your body, making it hard for you to achieve your fitness goals.
Make an effort to consume at least 4 servings of fruit and 3 to 4 servings of vegetables each day. Your diet should also include protein, whole grains, and healthy fats. Examples of healthy fats include peanut butter, coconut oil, and olive oil.
Don’t let your fitness resolution dominate your life. Set aside time for your loved ones, eat a balanced diet, and get plenty of rest. Treat your body well so that it can achieve the amazing goals you’ve set for it.