Rest, recovery, and self-care: All important aspects of fitness

Self-care is never a selfish act–it is simply good stewardship of the only gift I have, the gift I was put on this earth to offer to others.”–Parker Palmer

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In previous writings, I have written to encourage reluctant movers/exercisers to find ways to increase movement, mobility, and/or exercise into their daily routine.  I absolutely and wholeheartedly believe in the importance of moving more and sitting less.  There is a vast array of scientific evidence that demonstrates movement and gentle exercise increases mental and physical well-being, decreases diseases, and furthers longevity.  While it doesn’t make you bulletproof, there’s not denying its benefits.  That being said, there is also a time and place for self-care AND rest and recovery days as they are known in the fitness industry.

   Let’s first differentiate between the two as both are worthy and valuable tools.  Technically, self-care can be defined as anything you do to take care of yourself.  Self-care can, and should, include a wide range of activities that nurture your physical, mental, and spiritual well-being.  In an ever-evolving world in which more and more value is placed upon hustle, productivity, and work along with the expectation to either pass on vacation days, or if you do, then there is the pressure to continue to work on those days–taking time to care for self is more important than ever.  Plain and simple, self care is vital to the integrity of our own health, so we are more effective both in and out of the work-setting.

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Self care is a practice that can occur on any day of the week or at any time of day. It can be as simple as offering yourself kind words of praise or encouragement when you do something well, such as thinking, “I am proud of you for choosing to do this.”  However, it can also be an entire day, away from work and/or stress, filled with activities that feed your soul, mind, and body.  The point is, self care will vary from person to person and can encompass a variety of actions.

In fact, according to many health experts, areas for which self-care can occur includes many dimensions. Some of the more obvious areas comprise of spiritual, emotional, occupational, and physical well-being.  However, less obvious areas for self-care include intellectual, social, financial, and environmental.  Given these diverse facets for self-care, it creates a vast array of opportunities for self-care activities.  Here are a just a few ideas to get you thinking, but by no means are definitive:

  • Journaling, writing, drawing, creating
  • Spending time outside, gentle walks with pet, hike
  • Spending less and paying down credit cards
  • Reading/listening to books; watching a documentary
  • Change jobs/careers; Clean up that resume
  • Exercise; prioritize sleep; regular medical checkups
  • Volunteer; regularly scheduled social or family events
  • Pray, meditate; read inspirational scriptures; attend the worship service of your choice
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Leaning into daily self-care activities leads to a healthier, more well-rounded life. Just as regular movement/exercise can vary from person to person, and from day to day, self-care will too.  Even when/if current life situations limit time for self-care, a little can go a long way in contributing to our overall well being.

Likewise, rest and recovery days can be part of the self-care plan, and should be essential part of your movement/exercise plan.  Adequate rest and a day or two devoted to recovery offers the body numerous benefits. While our muscles, heart, and lungs become more efficient when we repeatedly complete the same action, such as walking, running, cycling, weightlifting, playing tennis/golf/basketball, or any other sport/activity, it also places stress on those same areas.  Resting and/or a day away from those activities, allow the muscles, lungs, and heart to take a break and recover, allowing you to actually make more progress. 

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Recovery can include completing movements/exercises that are outside of one’s regular routine, such as walkers taking a day to bike, those who play specific sports taking a day to practice yoga, or runners taking a day to swim.  However, recovery can also be a day devoted to rest, or at the very least, a day in which exercise is avoided.  Both types of recovery, in addition to a regular sleep schedule and nutritious eating habits, benefit the body in numerous ways.

Recovery days reduce the likelihood of injury and allow the muscles to rest and repair.  It also reduces muscle fatigue that can decrease performance and reduces muscle pain and soreness. Adding an active recovery day, allows our bodies and minds to experience and try out new forms of exercise. While days completely devoid of exercise allows the body and mind to rest.  Both types of recovery improve your ability to sleep soundly, promote longevity, and reduce stress. 

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In the end, increasing daily movement and activity as well as the implementation of a regularly scheduled form of exercise are important, but more isn’t always better, especially for those who are competitive or prone to over-doing it.  As with most things in life, the key to any wellness program is finding the right balance that works for Y-O-U, and that may change from season to season and from decade to decade.  

Taking care of your body, mind, and spirit are important and worthwhile investments.  After all, each of us is a creation of the Divine, but we are only given this one life.  Let’s honor our Creator by respecting the unique creation that is each of us, and live our lives to the fullest, imbued with the vitality of a healthy mind, body, and spirit!

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