Physical Self-Care
Physical self-care is about taking charge of your own physical well-being with a set of physical activities on a regular basis.
The activities are to promote cardiovascular improvement and maintenance, muscular strength, and overal flexibility.
They are carried out according to the person's current fitness status, and with appropriate progressions.
Physical self-care should also include basic nutrition.
When performed as part of a more comprehensive exercise program designed by the fitness professional, these activities can also provide the base for more advanced work, further improving outcomes.
PLAN IT
A medium to long-term perspective is encouraged since achieving sustainable results usually boils down to life-style modification.
The process of life-style modification, in my opinion, is facilitated when a degree of structure and control is put in place.
I personally find it very productive and practical to plan in advance. I lock in the activities I expect to be performing in the days and weeks to come by writing them down on a planner at a "very high level", and then log them afterwards.
My current Physical Self-Care
DISCLAIMER: I provide the following information for illustration purposes only, literally. By no means they are a prescription for an exercise program and the individual is advised to consult with the fitness professional, and get clearance from a medical professional if at risk of a medical event prior to starting an exercise program.
1. Body Rolling
It serves as a warm up in preparation for additional work while potentially recruiting a lot of the core muscles.
It helps me with muscle immobility and pain, working as a detection and treatment activity.
It facilitates recovery and detoxing with lymphatic flow stimulation and aid.
It is my number one activity and I love it!
2. Anchored Strap Stretch
I can get a lot of targeted posterior leg stretch with an stabilized upper body, which protects my lower back.
I can also have controlled rotation at the hip level with my legs extended so I can get a good lower back and outer legs stretch.
It is a short, relatively low effort activity that improves my flexibility.
3. Stairs
The load transfer of the upper body through the lower body to the ground while requiring horizontal and vertical dislocation, balance, and coordination, in my opinion, makes is a top-shelf exercise activity.
I get strength and endurance conditioning out of it with this paced, controlled, repetitive, load-adjusted movement.
I also enjoy that it is an outdoors activity!
4. Body Weight Training
This is a basic body weight exercise routine that provides overall body muscle work. I will switch an exercise with variations of it after a while and then go back to it.
This routine is complemented by the other exercise activities I do and it provides me with a good deal of whole-body strengthening work.
5. FLOOR Stretch
This is a more complete, thorough work targeting different areas of the body, but with primary focus at the hip level.
It is best perfomed when well warmed-up, usually as the closing of a workout session or as a session per se.
This is hard work that pays off with real improvements in flexibility.
6. Rowing
Rowing is the best! It is a total body workout with so much going on.
The major muscle groups are engaged with this activity: arms, legs, back, and core. Proper form to prevent issues, especially with the lower back is a must!
I find it great a choice for an indoors activity.
