Physical Wellness
As we start this conversation on our physical wellness I'd like to ask you to think about your energy level on a day to day basis. How we feel in our bodies has a huge influence on how we experience the world.
Striving for physical wellness could be summed up simply as listening to your body and attending to its needs with the fierce attention you might give a doctor telling you how to heal from injury or illness. Attending to your physical health is your commitment to actively remaining well! Take a moment to consider how life would be if you felt vibrant in your day to day life, not just muddling through. How would that be different to what you are experiencing now?
Let’s consider the 5 Key Aspects of Physical Health as discussed in an article posted on the Resources to Recover website. (rtor.org).
In the article it lists the 5 aspects to be:
Sleep - where as most of us recognize that getting no less than 8 hours of sleep at night is optimal we many miss the significance of regular, routine sleep habits. Ultimately the natural circadian rhythms we have are our own built in alarm clock. Although working puts us on a timeline that requires a loud, usually obnoxious alarm clock maybe on your days off you could allow yourself the luxury to follow your inner clock and get a full nights sleep.
Eating Well - This isn't just about eating your fill, right? It's about eating when your body tells you it's hungry, eating food that is nutritious, and taking time to enjoy your meal, maybe in silence, focusing on each bite. Connecting with food vs simply using it as fuel. This actually does help with our digestion as well, ensuring we get the most out of what feeds us.
Physical activity - a huge range exists here as there are a many physical fitness goals. In the most basic of terms fitness refers to one being able to function in an active, productive lifestyle without over exertion. Okay, so that's vague right? With all of the technology and convenience built into our world it doesn't take much to be 'productive'. Remaining active takes a bit more effort. It can be as simple as doing yard work or other projects around the home, regularly taking walks or bike rides, or playing sports. It's a matter of challenging yourself cardiovascularly, having enough strength to move and function in your day to day, and feeling energetic enough to live your life to the fullest.
Hygiene - defined as any action taken to maintain health and prevent disease this has implications across all of the domains as well as how we keep our environment, how we prevent mental unwellness, and how we remain pro-active in our own health and welfare.
Relaxation - Taking time to simply 'BE'! How many of us are guilty of making it a point to fill every minute of spare time with activities, responsibilities, and social commitments? For some these things do seem to take the edge off, and that's great, but what about really, truly relaxing, giving your body much needed downtime for all that it endures? For a great many this feels too luxurious. But why???
As you browse through these elements to physical health can you spot some areas that you might want to improve upon? Can you think of a plan that will help you get yourself moving in the right direction?
It truly is all about the balance, and finding it for yourself is a dedicated journey. Often one might experience dismissive thoughts playing in our minds that keeps us from taking the best of care for ourselves. As we explore these concepts pay attention to any counter productive thoughts that spring up.
It's All About Balance!
This weeks exercise is about seeking out the balanced lifestyle that will get you headed in the right direction for physical wellness. Here is the opportunity to gracefully grade yourself in these areas and start devising a plan to improve where necessary.
Let's start right from the beginning... How is your sleep??? How important do you think it is for you? Do you get enough sleep so that you wake feeling refreshed and ready to face your day? Or do you rely on a favorite caffeinated drink to get you going in the morning? What keeps you for prioritizing your sleep? This last question can lead to understanding how you might be setting yourself up for failure when it comes to getting the sleep you need.
Getting enough sleep isn't always so easy. 7-8 hours of deep, restful sleep can be quite elusive. Especially if you 'think' you should be productive up until the very end of the day. Here are some sleep hygiene tips offered by the National Sleep Foundation:
Be consistent! Go to bed at the same time each night and at the same time each morning. A more natural approach would be to not have an alarm clock but rather lay down to sleep soon after sunset and rise with the sun on the next day.
Ensure your bedroom is dark, quiet, and relaxing. Temperature also plays an important role.
Get enough sunlight. This along with a dark room helps to establish a healthy sleep-wake cycle.
Remove all electronics from the bedroom.
Avoid large, rich & fatty meals close to bedtime.
Be active during your day.
Establish a bed time routine
Limit naps to 20-30 minutes in a day.
Steer clear of alcohol and caffeine late in the day.
Avoid reading, listening, or engaging in conversation that is emotion provoking.
Another tip I would like to add to this list is to listen to your body! If you are yawning, go to sleep!
If you find yourself failing to get enough sleep, which of these suggestions are you up for trying to improve it? Choose at least one and commit to incorporating it for a healthier, fuller night sleep. Try if for at least 2 weeks to see what impact might be made.
Diet! Oh, this one can be super tricky! In today's busy life we often find ourselves in a 'grab and go' set up where we reach for the most convenient, and often not fresh or healthy, food on the run.
To establish better eating habits the CDC suggests you take a more thoughtful approach where you Reflect, Replace, and Reinforce. Here's what they say about each:
REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating
Create a list of your eating habits, both good and not so good..
Highlight the habits on your list that may be leading you to have an unhealthy relationship to food. Some might be eating too fast, or clearing your plate, or eating while standing up.
Look at the unhealthy habits and attempt to identify your triggers that lead to those habits. (Don't forget to also give yourself props for those healthy habits.)
Look for any environmental or emotional cues or routines that might encourage eating when you are not hungry. Maybe you've gotten into the habit of swinging by your favorite coffee shop in the morning and you are unable to say no to that pastry in the case. Or you sit in the break room right next to the vending machine. How about eating when stressed? Or when watching TV?
Circle any cues that you might face on a daily basis.
Ask yourself the following questions for each cue you circled:
Is there anything I can do to avoid this situation?
For those things I cannot avoid is there something I could do different to make a healthier choice?
REPLACE unhealthy habits with new, healthier ones like eating more slowly if eating too fast is a concern. Or, planning ahead and preparing meals or snacks for when you might find yourself in the midst of hard to avoid settings that encourage unhealthy eating habits.
REINFORCE your healthier choices. Be patient with yourself as breaking habits and establishing new ones can be challenging. When you catch yourself making a poor choice try to stop immediately and shift course to a habit that supports your goal of eating better.
Let's get physical! Set a goal or vision for what level of physical fitness you desire then consider what level of commitment it might take for you to achieve it. For some it's a daily yoga routine, others it may be taking a vigorous walk 3 times a week, and then there is the more extreme athletes who are driven to excel in sports. Make sure to consider what exactly it is you want and how it will fit in with all of the other aspects of physical wellness and refine as needed. If you have lofty exercise goals make sure it doesn't disrupt your work/ life/ sleep balance. Professional athletes spend their whole day attending to this balance without the burden of a normal 9-5 job. What would need to give in order for you to do what is necessary to reach your goals? Keep it real!
How's your hygiene? It's not just about how often you shower or brush your teeth. Where those things are important hygiene is also about making it a priority to check in with your doctor asap concerning existing ailments, physical or mental and taking time out to keep your surroundings clean & tidy. I would also add choosing mindfully the products you use on your body and in your environment. Take a look around your home. Do you find a feeling of being drained by having too much stuff creating clutter? Or do you see a simple, easy to maintain household? What conditions we expose ourselves to in our day to day is extremely important for our health and welfare. When you think about hygiene what areas do you feel you could improve upon? What beliefs or thoughts keep you from making these improvements?
Last but not least, how do you relax, and how often to you allow it?? This is probably the toughest for a lot of people. Raised with the idea that how productive we are is a direct link to our personal value sets us up for the go, go, go way of living. Over the years as people came into my massage practice I was often stunned at how often I heard that massage was a 'luxury' that needed to be earned. With all that we put ourselves through on a regular basis it just doesn't make sense not to pamper ourselves with some TLC. How are you at relaxing? Are there any criticisms playing out in your head when you try to chill? What stops you from treating yourself to downtime? What would you like to treat yourself to more often?
Now that you have an idea about what it takes to invest in your physical health I hope you are able to adopt some new self-care habits!
Until next time...
With you on the Journey,
Cheryl