FLAUNT YOUR LEISURE | Self-Care

Relaxation is therapeutic to the human psychic and wellbeing. Irrespective of gender, religion or career the human body on the regular requires appropriate attention to function optimally at all times. So, what you do in your free time is and should be essential to your health and psychic.

According to a publication by Every Day Health, there is a need to clear up one common misconception from the get-go: Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day.

Although there are several ways one can spend a leisure time, here are some recommendations for you to embrace and perhaps, flaunt around in its benefits.

According to an article by Josephine Agbonkhese published in allure.vanguardngr.com, “While your looks may be enhanced by the myriad of beauty products in your arsenal, you most likely cannot truly maintain a sense of wellness and true beauty if nurturing your mind, body, and soul do not become part of your daily life.

In todays fast-paced world, embracing self-care has become more important than ever.

Follow these tips for self-care practices you can imbibe to feel at your best. Remember to schedule suitable times for them and stay consistent.

Build a morning routine

There are benefits to building a morning routine you can keep; one with a typical wake time, a healthy breakfast, and exercises like yoga or stretching, is a great idea. In fact, experts say having a more intentional approach to the day early on, can help instill self-confidence and lead to a more productive rest of the day. Include activities that nourish your mind, such as journaling and moments of reflection or meditation.

Build a relaxation ritual

In the midst of busy schedules, it is important to carve out time for relaxation. Cultivate a relaxation ritual that allows you to unwind and recharge. It might be reading a book, listening to your favourite music, or watching a movie. For some people with really tight schedule, this could be merely spending time with loved ones as it is, for them, a rare opportunity.

Eat right

Make meal-time special. Eat a wide range of foods to make sure your body is receiving all the nutrients it needs. For calories, choose higher fibre or wholegrain varieties of starchy foods, such as wholewheat pasta, brown rice or potatoes with their skins on. Keep an eye on the fats you add when you are cooking. Eat at least five portions of a variety of fruits and vegetables every day. Eat more fish; especially oily fishes as they are high in Omega-3. Cut down on saturated fats and sugar, and then eat less salt. Drink water always.

Create bath routine

A luxurious self-care bath can be an incredible way to relax and relieve stress. Time a bath appropriately, preferably night, and ensure you have no outstanding to-do. Remember, much like timing, your bath-time mindset matters. So, shut off your mind from all stressors. Ensure the water is neither hot nor cold and, importantly, incorporate skincare such as adding some essential oils to your water, putting on a face mask or exfoliating. Finish up with some moisturising body lotion. You can light some candles and keep your mind occupied with some entertainment while at it.

Exercise

Exercise releases endorphins; hormones that make you feel good. It also sharpens focus and aids sleep. Staying physically active also lessens the risk of mood disorders, increases energy, and improves mood overall. It also helps lower your risk of chronic health issues.

Schedule time and days for regular body workouts and ensure you stay consistent.

Prioritise sleep

Sleep is vital for the well-being of your mind, body, and soul. Scientists also say sleep is one of the top ways to keep stress in check. Finally, the brain needs sleep to function; without it, you will be less patient and focused, make poor decisions, and be more moody, irritable, and emotional.

Establish a consistent sleep routine and create a sleep-friendly environment by keeping your bedroom dark, cool, and free from distractions.

You can also engage in calming activities before bed, such as reading a book or practicing gentle stretches to prepare your mind”

But in what seems a twist from Josephine’s recommendations for a perfect leisure moment activities, a publication by Every Day Health, from the perspective of Fathers’ Day submits that every dad knows that Father’s Day is the one day a year when dad gets to put himself first. After receiving the obligatory tie and cologne gifts, dad usually has a little more input in where he wants to go, what he wants to do, and what he would like to eat for dinner on his special day.

According to the publication, Father’s Day can serve as a valuable reminder of the importance of self-care. Practicing self-care has become an essential part of a man’s toolbox when it comes to looking after physical and mental health in order to be a better father, better partner, and even a better boss. Here are a few ideas for healthy activities to incorporate into your life that will help add self-care to your daily priorities for Father’s Day and beyond.

The article thus recommends the following for your leisure moments:

Book an Appointment With Your Doctor and Get a Checkup

‘Nothing says self-care more clearly than visiting your doctor and getting an annual physical for your — and your family’s — peace of mind. Men make half as many visits per year to their primary care physician compared with women, according to Salvatore J. Giorgianni Jr., PharmD, senior science advisor to Men’s Health Network (MHN). Getting simple screenings for cardiovascular health, high blood pressure, and age-appropriate cancers can help provide treatment for potentially fatal conditions that are very manageable, if not preventable, when detected early enough. “It’s time for men to take a page out of the women’s health playbook and take responsibility for their health and the health of their loved ones,” says Dr. Giorgianni. Consider telemedicine options, which have expanded in the wake of the coronavirus pandemic.

‘Don’t have an internist? Check with your insurer to find a physician in your area; speak with family and friends about who they see; or try sites such as Zocdoc that allow you to search for a provider by health insurance.

Find a Physical Activity You Enjoy

‘Between work and family responsibilities, it’s easy to balance your time budget by withdrawing from your time allotted for exercise. Over time, however, giving yourself even a few minutes each day to enjoy moving creates a world of benefits in other parts of your life. Exercise helps you sharpen your focus and sleep better. It also releases endorphins, hormones that make you feel good. A review showed that people who work out as little as once a week or for just 10 minutes per day felt significantly happier, on average, than people who skip exercise altogether. Research showed that you’re more likely to stick with exercise if you do it with other people.

Something as simple as walking is powerful. Regular walking helps reduce risk of heart disease in men, according to another study.

Find or Develop Your Hobby

‘Ask any man who has waded into a river with a fly-fishing rod: All men need an activity that stokes their passion. With age, it gets tougher to balance the time you spend on your hobby with your family life and work life. Give yourself a chance to reclaim some of that hobby time for your own health. According to research in the Annals of Behavioral Medicine, people reported having a more positive mood, less stress, and a lower heart rate when engaging in a recreational activity compared to when they were not.

What’s more, a study published in BMC Public Health revealed that those engaging in creative hobbies or the arts for at least 100 hours per year (about two hours per week ) reported the highest levels of mental well-being on average. Whether it’s a new hobby you pick up later in life, such as tennis, wine tasting, or painting, or an old hobby you had as a child, such as collecting baseball cards or raising tropical fish, hobbies are also a sure way to make new friends and build a social network for yourself.

Tune In Music, Tune Out Social Media

‘We all know the joy of checking in on our social media platforms to discover one more like, share, or retweet. But make no mistake: Getting locked in a never-ending scrolling loop can wreak havoc on your mental health. Replacing some of your social media time with listening to music is a simple way to drastically improve your self-care routine and boost your mental health and mood.

According to meta-analyses published in Health Psychology Review, music interventions have a significant effect on stress reduction in terms of physiological and psychological markers. Heart rate and blood pressure were reduced; feelings of well-being were enhanced. Streaming services can provide you access to much of the favorite music of your youth as well as your kids’ favorite modern artists.

Cook Yourself a Nice Meal

‘Now more than ever, men are taking to the kitchen as a means to not only disengage from the news and work life but to unleash their creativity as well. According to data published in Nutrition Journal, the number of college-educated men who cooked increased from almost 38 percent in 2003 to nearly 52 percent in 2016. And a 2021 review showed promising research associating cooking with improved well-being (though the authors said higher-quality studies were necessary to fully explore the connection). Try starting with a meal that you enjoy, and experiment with a few different recipes to explore the version you like the most. As summer approaches, take it outside and expand your repertoire on the grill as well. Sites such as Epicurious.com contain thousands of free recipes for every type of food you can imagine to help get you started.

Tap Into Mindfulness or Meditation

‘Though mindfulness and meditation have become buzzwords for Silicon Valley businessmen who are trying to become more productive, there are far greater benefits to your physical and mental health. Developing a mindful meditation practice can help reduce stress, lessen the symptoms of depression and anxiety, and help improve the thing every dad in the world wants: better sleep.

‘A randomized clinical trial revealed that meditation improves sleep quality and decreases depression, insomnia, and fatigue. What’s more, researchers also found that mindful meditation appears to play a role in overcoming “moderate sleep disturbances and deficits in daytime functioning,” which will allow you to feel more alert throughout the day. Free trials from subscription apps can help you get started with short guided meditations to help you develop your own practice.

Make Time for Friends, Maintain Friendships

‘Family life and responsibilities tend to reduce the amount of time available to see friends. Many scientists now believe that healthy friendships are key to making aging more rewarding. Research published in the journal Personal Relationships found that “valuing friendships was related to better functioning, particularly among older adults.”

‘And research from PLoS Medicine found that social relationships improve mortality risk. Compared with subjects without strong connections, those with strong social relationships had a 50 percent increased likelihood of survival during the window of time the research included. So the next time you decide to do trivia night or watch the ballgame with your buddies, remember, it’s for your health!

Watch Comedies With Your Family

‘Over the past several decades, study after study has shown the enormous health benefits of laughter: It helps lower blood pressure, eases stress; some research even suggests that laughter can help you burn calories. When you’re laughing, you’re increasing your oxygen intake, which helps your heart, lungs, and muscles. Plus, you’re releasing endorphins, the feel-good hormones that can ease tension and improve your sense of well-being. Watching comedies at home can be the perfect group activity that is both self-care and quality time with your entire family. Netflix is an excellent source of classic comedy films and series, as well as dozens of stand-up comedy specials’

While the former is more categorical and the latter is more explicit, we have deliberately juxtaposed these well-researched recommendations to kinetically emphasize the need for you to plan your leisure with a set focus on the total well-being of physical fitness and a sound mind.