Hi, Everyone! Today we're going to be talking about seven tiny ways to care for your body.
Now, when I say tiny, I mean that it won't take much to include these intentions into your everyday life. But, the value and the difference in your quality of life will be huge if you actually act upon these intentions.
I know that December was probably a very busy month for you with family and professional obligations. And I know that in your everyday life you're putting everybody else first before yourself. Unfortunately, that is not sustainable. We must take care of ourselves first if we want to be at our best for our loved ones and our career. The following seven tiny ways that we can care for our bodies will be useful for you for years to come.
1. Sleep for Your Well-Being
The first one that I want to mention is sleep. We're all sleeping every day, right? But if we have the intention of how important sleep is for our well-being, we can actually change the quality of our sleep and get the most out of our sleep.
So, what happens when we sleep? We restore ourselves. We restore our bodies and our minds when we sleep. Our blood pressure drops, muscles relax, and blood supply to our muscles increases. We actually repair our muscles in our sleep. We have tissue growth when we sleep, and our energy is restored. Hormones are released, such as the growth hormone, which is essential for muscle development.
Sleep Needs to Be Prioritized
Sleep provides energy to our brain and our body, which supports how we can be active the following day. So if we have an awareness of how important sleep is for our well-being, we may actually start to prioritize it, which will make a huge difference in our everyday lives.
Here’s a good resource to learn some more details on sleep: What happens when you sleep?
2. Stay Hydrated
Number two is staying hydrated. Being hydrated is crucial for our health and well-being. Around 60% of the body is made up of water. 90% of our blood is water. So, water is crucial for the optimal function of our bodies.
Water helps to lubricate the joints. It delivers oxygen throughout the body, and regulates our body temperature. Our digestive system improves when we're hydrated. It helps maintain our blood pressure, and it helps us absorb minerals and nutrients, among many other things that are important! Staying hydrated is crucial to the way our body will function.
Drinking Water Is the Best Way to Stay Hydrated
Most of us are drinking something throughout the day. If we have the intention of how important being hydrated is to our well-being, we may choose to drink water over that Diet Coke. Now, I'm not saying that you should only drink water. But if we have the intention of how important water is to our body, we may decide to prioritize drinking water over other beverages. That can make a huge difference in how we feel in our bodies in our everyday lives.
For more details on hydration, visit this link: Fifteen benefits of drinking water
3. Give Your Body the Nutrients It Needs
Number three is nutrition. So what we put in our system, what we feed ourselves, is how we are fueling our body. Nutrition is where we get our vitamins and our minerals, right? It’s what basically is our fuel, right? Nutrition is like the gas you're putting in your car, right? Our food is our fuel. And if we have that intention and understand that food is fuel, then we may prioritize what we are putting into our mouths.
Food is a way that we can maintain our glucose levels, our cholesterol levels. It's a way that we can manage inflammation in our bodies, and maintain our blood pressure. So, it's important that we pay attention to what we are putting into our bodies.
Food for Thought, for Those Taking Care of Children
We're also teaching our children how to eat and what to do by example, right? So we want to pass on to our kids the importance of nutrition and what you're putting into your body. We want to make sure that we are teaching our children that we want to have more fiber, and more vegetables, and fruits, and lean meats in our diet, right? So not only are we taking care of ourselves, but we're also teaching our children how to take care of themselves. And it's important that we're teaching them how to have strong bones and strong teeth, right?
Food Affects Gut Health as Well as Mood & Memory
Food also affects our mood, which is really important. I definitely have noticed that when I eat junk, I definitely crash from it and I get grumpy from it. So I definitely know that it improves my mood when I eat well. It also improves our memory and our gut health, and it actually helps us to sleep better.
So if we can have that intention and that awareness of what we're putting into our system, we may decide to eat better foods. Because we're all eating every day, right? So it's not changing anything in your life in terms of eating, because we're still eating every day. But if we have that intention to choose better foods for our bodies, then we will make better choices and that will definitely affect our quality of life in a positive way.
For more details on nutrition, visit this link: What are the benefits of eating healthy?
4. Exercise in Any Way You Can
Number four is exercise. Our bodies were designed to be in motion. And unfortunately, most of us have desk jobs and we are stagnant for most of the day. So it's important for us to have the intention to move our bodies because our bodies, as I mentioned, were designed to be in motion.
Any Movement Can Be Exercise
I know that it can be intimidating to try to make more time for exercise, but we do have moments in our day where we can choose to move instead of being still. There are some simple examples, like parking further away so that you have to walk a little bit more, taking the stairs instead of the elevator. Those are some simple ways that we can add movement into our everyday life.
Exercise Has Deep-Rooted Benefits
Exercise definitely can improve our mood and reduce our feelings of anxiety and depression. It has really deep-rooted benefits to help improve our quality of life.
1. Exercise Helps Weight Loss
Obviously, it can help with weight loss. Exercise can help support your metabolism, make it faster, and burn more calories.
2. Exercise Maintains Muscle Mass
It can help you maintain your muscle mass. Exercise good for our muscles and our bones, which is important as we get older to help prevent osteoporosis.
3. Exercise Increases Energy Levels
It can increase our energy levels, which is really important, especially if not only we have our career but our family and our loved ones that we're trying to keep up with. Having energy is good, right?
4. Exercise Reduces Chronic Disease & Improves Mental Health
It can reduce chronic disease. And it can help maintain our brain health and memory because exercise improves blood flow to the brain. I know I find that very important.
5. Exercise Helps with Relaxation, Sleep, & Pain Relief
It can help with relaxation and sleep because we've been more energized during the day. Exercise can actually help reduce pain.
6. Exercise Promotes a Better Sex Life
Now, this one is my favorite. It can help promote a better sex life. So, I like that.
Exercise Really Is Just About Moving
Really, it's just about moving. Exercising doesn't have to necessarily be this big ordeal where you have to make two hours of time to make it to the gym or make it to a class. It's really just about moving throughout your day.
Move Around Your Office & Keep Active If You Have Kids
You can set a timer at your desk. Make sure that you get up and move throughout the office. It's great with the kids if we have kids, right? We're moving around with them a lot. They don't let us sit still for too long, right? So, just playing with your kids can be a great way to exercise. If you're taking them to the park, don't just sit on the bench and watch them play, but get into it. Play with them.
Those are some examples of how we can move throughout our day instead of feeling like we have to make more time for exercise. And when we exercise, we definitely are improving the quality of our everyday life.
For more details on exercise, visit this link: The Top 10 Benefits of Regular Exercise
5. Stretch for Flexibility, Pain Relief, & More
Number five is stretching. This is one of my favorites. I love to stretch. Stretching benefits include but are not limited to:
- Increased flexibility
- Better range of motion
- Improvement of movement and everyday physical activities
- Increased blood flow to muscles
- Improvement of posture
- Pain relief
- Stress relief
- Calming your mind.
- Decreasing tension in your body.
I mean, I stretch every day.
It doesn't mean that you have to stretch for a really long time. Just taking a few minutes to stretch can make a big difference in your life. It doesn't take long to relieve some stress and to relieve some tension in your body. So, you don't necessarily have to try to make a lot of time for stretching. Even just a few minutes a day is really helpful. And if you have that intention and understand how important stretching is for your well-being, then you may start to realize that you have little moments in your day that you could be stretching instead of:
- Being on social media
- Replying to that text right away
You most likely really don’t need to be replying to that text right away.
You Can Stretch Almost Anywhere
Stretching is something that you can do almost anywhere. Take a few minutes to stretch while you're at work. You definitely can take a few minutes to stretch while you're at home, while you're waiting for that meal to heat up in the oven or the microwave, or so many other places, really.
You'll find that if you prioritize stretching, that you already have lots of little moments in your day to do so. And it makes a huge difference in how we feel and our bodies and in our minds. So, it definitely improves the quality of our lives if we just take a few moments to stretch.
For more details on stretching, visit this link: Stretching: 9 Benefits, Plus Safety Tips and How to Start
6. Listen to Your Pain
Number six is listening to your pain. This is something that most of my clients struggle with. How do you know when to push through the discomfort or pain? Or how do you know when to stop? One thing I tell them is that if the pain is changing the way that you move, then you want to rest. Because once you start changing the way you move, you're creating muscle compensation patterns that can lead to future injury. So it's important that we take time to listen to our bodies and pay attention to how we are moving in our bodies in order to maintain optimal functional movement.
If we have that intention that we want to be paying attention to our bodies when we're moving, then we will start to develop an awareness of how we're moving in our bodies, and if the way we are moving in our bodies has changed.
We're all moving every day doing something, going to work, dropping off the kids, playing with the kids. So if we just pay attention and have that intention of being aware of how we're moving in our body, we can develop that as a guide, right? It's like, if we notice that we're walking different, or if we notice that we're moving differently, then we can understand that maybe we want to rest and slow down a little bit and give our bodies a chance to heal. That can certainly change the quality of our lives, right?
Know How Your Body Is Moving
Having that intention and that awareness of how we're moving in our body and listening is important. It's something that I try to teach to my clients, and I definitely do it for myself. That way, it can let me know if I should move through the discomfort or pain, or if I should rest.
For more details on listening to your body, you can visit this link: How Do I Know When To Stop 'Pushing Through The Pain' During My Workout?
7. Slow Down
That leads us to number seven, slowing down. I don't know about you, but I can have a hard time with this one. A lot of times I can be at home and I'll be like, "I should be doing something. I shouldn't just be reading this book or watching my TV show. I should be doing something productive."
The problem here is that incessant hustle is praised in our society. Working like a dog is… you get accolades for that. And, unfortunately, that is not sustainable. We will burn out. And that takes away our joy of life, right? That takes away from the quality of relationships that we have with our loved ones. It affects our performance in our jobs. So, it's important that we slow down.
Slowing Down Has Many Benefits
Slowing down can give us more clarity. It definitely can help us maintain our energy levels, our productivity, and our inspirations. Slowing down can also help us harness our emotions.
I don't know about you, but when I get burnt out or I get exhausted, I am an emotional wreck. Slowing down can help us make better decisions so we're not making decisions under pressure, or duress, or feelings of fear or scarcity. Having more clarity can help us make better decisions.
Slow Down for Peace & Fulfillment
I that think most of us are looking for a fulfilling life. We're looking to feel that sense of joy and happiness. And if we are constantly on the go and hustling all the time, we can't help but be stressed, and overwhelmed, and exhausted. That feeling of burnout is so disheartening, and it just sucks the joy out of our lives. So, it's really important to slow down, and it's something that I definitely have gotten better at and have started to prioritize myself because I want to be at my best for my loved ones and my career. And in order to do that, I've got to feel rested, refreshed, and good in my body. That helps me to feel the joy and the fulfillment of my life, which ultimately makes me at my best for my loved ones and my career. I'm able to give my best to the people in my life because I'm taking care of myself.
For more details on how to slow down, you can check out this link: 4 Reasons Why Slowing Down Will Actually Make You More Successful
Being Good to Your Body Is Easier Than You May Have Thought
Hopefully you feel inspired by these seven tiny ways that you can care for your body, and you'll start to get the awareness and have the intention of how important it is to take care of yourself so that you can feel joy and have a fulfilling life.
Ultimately, that is what is going to help you be at your best for your loved ones and your career because I know that that's important to you. It's important to me. It's important that I can give and be at my best. And in order to do that, we've got to take care of ourselves first. It doesn't mean that we're selfish. It means that we want to feel joy, and have a fulfilling life, and be at our best so that we can provide and give to our loved ones, our family, and our career.
All right. That's it for now. So until next time, take care, everyone, and be good to your bodies. Bye for now!