It’s common knowledge that physical self care is important to lead a healthy life. The problem is that with our busy daily schedule, it can sometimes fall to the wayside.  

By prioritizing physical self care, you will feel your best, energetic self. This means you’ll be able to better participate in all of your other daily activities. 

When we think about it, it doesn’t make sense that when we are short on time, the first thing to fall away is healthy eating and exercising, instead of that extra Netflix show or endless scrolling on social media. Ensuring that you fit in physical self-care often means that you have to realign your priorities.

There are four things you can do to make sure that you are caring for your physical body. They are: getting enough sleep, exercising, eating nourishing food, and staying hydrated. These things are not new revelations, but if you’re anything like me, you could use a reminder to put down the cup of coffee and drink from your water bottle instead!

Are there changes you can do to make sure that you’re doing these four things? Each section with help you reflect on things you are doing well and ways you can improve your physical self care.

Get enough sleep

It is recommended that adults get seven to nine hours of sleep a night. 

If you aren’t getting enough sleep you are asking your body to run on overdrive and doing that too often can lead to health problems. 

Sleep is especially important for teachers because it helps us have more patience for our students and be on our “A-game”.

1. Sleep Schedule

Create and stick to a sleep schedule. If you go to bed and wake up at roughly the same time, your body will adapt and will have an easier time falling asleep at night and waking up in the morning.

2. Limit Screen Time

Limit Screen time before bed. You can replace this time with a more soothing activity. My favourite is reading. I find it really relaxes me.

3. Diffuse Essential Oils

Diffusing essential oils can help relax the body and help you to stay asleep. Lavender is a popular essential oil to diffuse throughout the night.

4. Keep Your Bedroom Sacred

Ahem! This isn’t what it sounds like.

Keeping your bedroom reserved for sleeping can help you sleep better as your body adjusts to that space as a “sleeping space”. Avoid doing other activities in bed like watching TV or doing any work-related activities. Save those things for your couch. 

Exercise

It doesn’t make much sense, but moving your body actually gives you more energy. It also helps you sleep better. I sleep much more soundly when I’ve fit a good workout in.

1. Find What You Like

Exercising doesn’t have to suck. It doesn’t have to involve going to the gym and running on the treadmill if that’s not what you like to do.

If you like to walk your dog around your neighbourhood, do that. If you prefer to hit up a yoga class, then do it. If you’re more of a swimming laps kinda gal, then stay true to you.

If you force yourself to work out in ways that you hate, then you will hate working out. Plain and simple.

2. Make a Plan

The best way to stay consistent is to plan ahead of time. What will you do for exercise? When will you do it? Where?

I love planning my workouts out on a peel and stick calendar on my fridge. I get so much joy out of putting a checkmark next to completed workouts when I’m finished. It’s like an adult sticker chart!

3. Stick To It

The longer you stick to your workout routine, the more it will become a habit and part of your everyday life. This takes time but it does happen. If you miss a few days, don’t quit! Get back to it. 

Eat Healthy Foods

You are what you eat. When I don’t eat well, I feel sluggish and unmotivated. When I do eat well, I feel full of energy and much more vibrant. Planning ahead helps you stick to eating healthy foods. This is key to make sure you stay on track. Remember to give yourself grace, though.

1. Meal & Snack Prep

Making sure everything is organized and ready can make a world of difference when you’re trying to eat well. Preparing snacks on Sunday helps me to stay full all week so that I’m not tempted to eat out when I get hangry. I also love to cook extra when I cook dinner to make sure that we have healthy lunches for the next day.

2. Eat Nourishing Food

Take care of your body. Don’t diet and restrict yourself too much. That can be hard on you both physically and mentally. Allow yourself a treat once in a while but also focus on eating good food that fuels your body. I personally feel best when I eat whole, plant-based foods.

Stay Hydrated

How much water adults should drink a day is debatable. Some sources say 2 litres a day, while others argue that we need more. Regardless, consuming enough water is something I struggle with. 

I think coffee-loving teachers all over the globe struggle with consuming enough water. I mean, there’s water in coffee, right?

1. Set & Track Goals

Set goals for how you’ll get your water in. Will you drink a litre in the morning and another in the afternoon? Will you drink a cup of water before you consume coffee? For me, I strive to stop all coffee drinking by 11 am so that I can focus on drinking water.

2. Use a Water Bottle You Love

I doubt I’m the only one who is more motivated to drink water if it’s in my favourite water bottle. I had a pink 1 litre Nalgene bottle that I loved. Then, I lost it and I haven’t found one that I love quite as much. I’m still searching! I love using a 1L water bottle because I try to drink at least 1L in the morning and 1L in the afternoon.

Stay Tuned

Next week’s blog post will be about emotional self-care and how you can give yourself quiet time to sit with your emotions. In my busy day to day life, I tend to push emotions aside. Anyone else guilty of doing this?

Further Reading

Check out these blog posts for more self-care ideas.

• Motivation and Self Care for Teachers by Mindroar Teaching Resources
• Self Care for Teachers by Caffeinated J
• Free Self Care Ideas for Teachers by Busy Miss Beebe