The Seven Realms of Self-Care: Let’s Move! (or not) 

Everyone tells us to move more —doctors, mothers, therapists, fitness advertisements. Exercise! Get 10,000 steps, take the stairs, don't sit for too long, don't stand still for too long—the list goes on! We know moving is good for us, but we can't forget to rest too! So, how do we find the motivation to move when we're already stressed or exhausted? Alternatively, give yourself permission to rest, nap, and do nothing when you need it! Alright, advocates, let's move! 

Why moving is good for us. 

Moving is beneficial for us in several ways. First, it improves our physical health by increasing our energy levels and slowing down the effects of aging. For older adults, exercise can reduce the risk of falls, help prevent disease, and improve cognitive functions like memory, attention, and executive function. Additionally, it has a positive impact on our mental health, contributing to overall well-being. Exercise increases levels of endocannabinoids in our bloodstream, which reduce anxiety and foster calm feelings. 

Incorporating regular physical activity into our lives improves our physical fitness and enhances our mental and emotional well-being. According to the Physical Activity Guidelines for Americans, being active for 5 hours a week can improve sleep, reduce daytime sleepiness, and enhance our ability to complete daily tasks. 

Resting our Bodies is Not a Luxury; it's a Necessity! 

I'm guilty of getting caught up in being constantly on the move. When I'm not running around, I'm cleaning the house, cooking, working on a project, or drawing in bed. But we need to let our bodies rest so we're ready to be active when we want to! Remembering to prioritize rest is essential for our overall well-being and can help prevent burnout. 

Physical rest is vital for recovery from illness, exercise, and injury. Rest reduces stress, improves focus and mood, improves digestion, and lowers blood pressure. If you're trying to build muscle, you won't see any growth if you constantly lift weights. So, how do we find the right balance of recovery and movement? 

Let's Move! 

When the Gas Tank is Low...

Here are a few low-effort movement ideas for days when everything feels difficult or you are generally fatigued from a chronic illness. I am a low-energy girlie, so as much as I want to be more active, sometimes just standing up and stretching is all I can muster. 

• Use a walking pad while watching TV or working on your computer. 
• Stand up, stretch, and walk around every 30 minutes or so. If you know you'll be sitting for a while, set a reminder on your watch or phone! 
• Take a 10-minute walk around the block. 
• Try an easy yoga routine. I personally love Yoga with Adriene's videos. She has an entire playlist of 10 to 20-minute routines. 

Moving Should be Fun! 

It's not just about burning calories; it's about enjoying the process. So, let's find activities that bring us joy and make us look forward to moving. You may need some social connection and want to be active, too! You don't need friends to do any of these activities, but it doesn't hurt to have a friend. 

• Dancing: at home alone, at a club, in a dance class, etc. 
• Go bowling, play at an arcade, find a mini golf place, or try axe throwing! 
• Swimming is my favorite summer activity. 
• If you can risk spending money, walk around your local mall or department store. 
• Spend time exploring a park, zoo, or garden. 
• Active video games are a great active indoor activity: Nintendo Switch or Wii Sports (dated but fun), Just Dance, Ring Fit Adventure, etc. 

Make a Bigger Commitment 

If you're ready to make a more significant commitment or want to switch up your routine, here are some ideas that require more energy, time, or money. 

• Join a gym or try a new one. 
• Hire a personal trainer. 
• Use a workout app like Ladder (I love Team Align). Their plans start at $30/month, but you can try it out before subscribing. 
• Attend a yoga, pilates, spin, or aerobics class. 
• Go for a hike, a long walk, a run, or ride a bicycle. 

Get Some Rest! 

Your body will tell you when it needs to rest. It's vital to check in with your muscles and mind, as well as aches and pains. What are they telling you? Are they saying we need sleep, or could we take a short walk? If you're feeling fatigued, experiencing muscle soreness, or having trouble concentrating, these are signs that your body needs rest. Avoid straining yourself, and take those rest days! 

• Get a massage. Facials count! 
• Get the recommended 7-9 hours of sleep every night. 
• Take a quick nap or try Yoga Nidra. 
• Try cryotherapy or take an ice bath. 
• Have a couch potato day. 

Small Changes Can Make a Big Difference. 

The little things add up. I used to walk to work every day, and now that I work from home, I feel it. Now, I incorporate movement into my daily routine in different ways! 

• When possible, take the stairs instead of the elevator 
• Take a different, maybe longer, walking route than usual. 
• Park farther from the store in the parking lot. 
• Stand or walk around while on a phone call. 
• Turn off your screens an hour before bedtime to fall asleep more easily. 
• Give yourself a 3-5 minute box breathing break. 
• Start or end your day with a 15-minute meditation. 

Where do you go from here? 

Find joy in the movement and rest that resonates with you. Embrace new challenges, and don't be discouraged by initial discomfort. Remember, the more you move, the easier it becomes! Stay committed to your journey and celebrate every step forward, no matter how small. With each stride, you build a more vibrant version of yourself. Your self-care routine is unique to you, so find what works best for you and believe in the power of your determination. Take care of future you.