Physical self-care includes basic nutrition, hydration, and exercise practices. A healthy body responds to the unavoidable stress in life better than an unhealthy body (Davis et al. 2008 ). Nutrition and hydration self-care practices include eating a healthy amount of nourishing foods and engaging in the planning needed to make that happen (Cook-Cottone 2015b ; Story et al. 2008 ).
- I exercised at least 30 to 60 minutes
- I took part in sports, dance or other scheduled physical activities (e.g., sports teams, dance classes)
- I did sedentary activities instead of exercising (e.g., watched tv, worked on the computer)- reversed score
- I planned/scheduled my exercise for the day
- I practiced yoga or another mind/body practice (e.g., Tae Kwon Do, Tai Chi)
- The CDC says that getting 150 minutes (two and a half hours) of moderate-intensity of aerobic activity each week can reduce your risk of the two leading causes of death in the United States, heart disease and stroke. It can also reduce your risk of type 2 diabetes, metabolic syndrome, colon cancer, and breast cancer, as well as improve your blood pressure and cholesterol levels.
- In addition to reducing your risk of disease, exercise also promotes wellness by reducing stress. When you exercise, your body releases endorphins into your bloodstream, decreases your muscle tension, and increases your alpha wave activity.
- Recommendations from the CDC on overcoming barriers to physical activity include adding physical activity into your daily routine, joining a group or class, and inviting your friends and family to exercise with you
- TED Talk: The Brain-Changing Benefits of Exercise
Physical Activity Resources: