What are foundational physical self care practices?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Fundamental physical self care is established on three pillars: good quality sleep, balanced nutrition, and regular movement. These regulate your energy levels throughout the day. I prioritize them like critical repairs to my body. They create the base for all other wellbeing practices.
Sleep Restoration
- Maintain 7-9 hours nightly for adults
- Keep bedroom temperature at 65°F (18°C)
- Establish consistent bedtime and wake schedule
- Implement screen-free hour before bed
Nutrition Foundation
- Consume 5+ vegetable and fruit servings daily
- Include protein with every meal
- Prioritize whole foods over processed options
- Practice mindful eating without distractions
Movement is naturally integrated into daily life. Aim for 150 minutes of moderate activity each week. It might mean taking meetings while walking, or strolling after dinner. I personally accumulate movement through household chores and by parking farther away from my destination. Regular movement helps balance mood and maintain mobility.
Hydration makes all body systems run efficiently. The daily water intake required by women is 2.92 quarts, while men need 3.24 quarts. Measure the water amount with marked bottles. I add citrus slices to plain water to give flavor and make it enjoyable. This proper balance of body fluids provides energy and mental alertness throughout the day.
Nutrition emphasizes steady feeding. Take food every 3-4 hours to help stabilize blood sugar levels. I eat hard-boiled eggs and cut vegetables every week. These provide food substitutes and preclude unwholesome, appetizing options. A well-balanced meal serves better as a sustainer of energy than any rigidly restricting diet can.
Modify these elements every three months. Your needs change with the seasons and phases of your life. I increase my protein intake during times of stress and when I'm sleeping, especially when I'm sick. This flexibility keeps your physical self-care flowing with all circumstances. Your body warrants this constant care.
Read the full article: 10 Essential Self Care Routine Practices
