In today's fast-paced world, it's easy to neglect our well-being. Did you know that nearly 50% of adults in the United States do not engage in enough physical activity to maintain good health? We're here to remind you just how critical self-care is and provide you with 10 actionable ways to practice it today.
At Orangetheory, we believe that taking care of yourself is not a luxury, but a necessity. Our goal is to empower you to prioritize self-care and make it a part of your daily routine. Whether it's through fitness, mindfulness or simply taking time for yourself, we have the tools and resources to help you on your journey.
Join us as we explore the importance of self-care and discover 10 practical ways you can incorporate it into your life right now. Let's prioritize your well-being and create a happier, healthier you. Read on to learn more!
What Is Self-Care and Why Is It Important?
According to the National Institute of Mental Health, self-care means “taking the time to do things that help you live well and improve both your physical health and mental health.” And it does just that.
The NIMH goes on to say that self-care can help you manage stress, lower your risk of illness and boost your energy. Numerous researchers say self-care can lower morbidity, mortality and healthcare costs. For example, a study showed that U.S. medical students who engaged in self-care reported less stress and higher quality of life. (MD or no MD, you can bet it works across professions.)
There’s also this: In a self-care survey conducted by Vagaro, Americans listed self-confidence boost, increased productivity and happiness as additional benefits of self-care.
Self-care is essential for maintaining overall well-being and preventing burnout. Regularly engaging in self-care activities, such as exercise, proper nutrition and relaxation, helps to reduce stress and improve mental health. It also boosts physical health by supporting immune function and reducing the risk of chronic illnesses. By prioritizing self-care, individuals can enhance their productivity, creativity and resilience in facing life’s challenges. Ultimately, self-care empowers people to lead balanced, fulfilling lives and to be their best selves in both personal and professional spheres.
In other words, add “me time” to your to-do lists. Give your own well-being the attention it deserves. Self-care isn’t selfish. Prioritize you! The good news is you’re already doing a bit of that every single time you step under the orange lights and earn your Splat points!
10 Ways to Practice Self-Care Today (To Complement Your Orangetheory Routine)
- Balanced Diet.
Eating a variety of nutrient-rich foods, including fruits, vegetables, lean proteins and whole grains, can boost physical health and mental clarity. A balanced diet provides essential vitamins and minerals that support brain function and energy levels. It also helps maintain a healthy weight, reducing the risk of chronic diseases. - Regular Exercise.
Engaging in physical activities like walking, yoga or strength training can improve mood, reduce stress and enhance overall fitness. Regular exercise releases endorphins, which are natural mood lifters, and helps reduce symptoms of anxiety and depression. It also strengthens the heart, muscles and bones, promoting long-term health. - Adequate Sleep.
Ensuring 7-9 hours of quality sleep per night is crucial for mental sharpness, emotional stability and physical health. Quality sleep helps the brain process information, form memories and regulate emotions. It also allows the body to repair and rejuvenate, supporting overall health and well-being. - Mindfulness Meditation.
Meditation significantly improves mental health by reducing stress, enhancing focus and promoting emotional well-being. It fosters self-awareness, resilience and better sleep, while also increasing compassion and mindfulness. Regular meditation practice can lead to a calmer, more balanced and positive outlook on life. In that Vagargo survey mentioned earlier, 28% of people said meditating was their preferred form of self-care. New to it? Download the Calm app and start with a guided meditation. Strapped for time? Pause right now for just a few deep breaths. - Hydration - Drink a bottle of water.
Drinking plenty of water throughout the day helps maintain energy levels, supports bodily functions and aids in mental clarity. Proper hydration is essential for digestion, circulation and temperature regulation. It also helps prevent headaches and fatigue, keeping you alert and focused. - Social Connections.
Building and maintaining relationships with friends and family can provide emotional support, reduce feelings of loneliness and improve mental health. Social interactions help create a sense of belonging and purpose. Strong social networks can also provide practical support during challenging times, enhancing resilience. - Hobbies and Interests.
Engaging in activities you enjoy can provide a sense of fulfillment, reduce stress and enhance overall well-being. Hobbies allow you to express creativity, learn new skills and take breaks from daily stressors. They can also connect you with like-minded individuals, further enriching your social life. - Choose a Healthy Snack.
If you typically reach for not-so-nutritious food during your afternoon slump, make an executive decision that today you’ll treat your body with a nutrient-rich option—like apple slices and nut butter, Greek yogurt and berries or hummus and crackers. Opting for healthy snacks can provide sustained energy, stabilize blood sugar levels and improve focus. These nutrient-dense choices also supply essential vitamins and minerals, supporting overall health and well-being. - Change up your space.
Consider changing up your space to enhance your well-being throughout the day. Wherever you spend most of your time, whether it's your office or home, think about how you can optimize it for better health. For instance, opening a window can improve air circulation and bring in natural light, which can boost mood and energy levels. Got a TV nearby? Search for “calming scenery” on YouTube and let it roll in the background. Making these simple adjustments to your environment can contribute to a more comfortable and health-supportive space, enhancing your overall well-being throughout the day. - Self-Compassion.
Practicing self-compassion by being kind to oneself, acknowledging one’s efforts and avoiding self-criticism can boost self-esteem and mental resilience. Self-compassion involves treating yourself with the same kindness and understanding that you would offer a friend in a similar situation. This practice can reduce negative self-talk and increase emotional well-being, helping you cope more effectively with life’s difficulties.
How Orangetheory Fits In
“Exercise has several well-documented physical and mental health benefits in and of itself,” says Dr. Brittany Laboeuf, Orangetheory’s research scientist.
When you invest in your health for an hour at Orangetheory Fitness, you’re doing everything from supercharging your metabolism to nurturing your cardiorespiratory health. You’re improving your mood, energy, and focus and building your endurance, strength and power.
And yes, while any exercise is good for you, OTF is so much more than that!
“If you add those benefits to the incredible Orangetheory environment—complete with an amazing coach leading you, and a group of peers working out beside you—it can fill your cup in several ways,” says Dr. Laboeuf. You’ll receive instruction and support as you reach your inner most potential, she adds.
“This will allow you to show up as your best self in all aspects of your life, including for yourself, your family and your coworkers.”
Joining Orangetheory Fitness boosts mental and physical health through heart rate-based interval training. Our workouts improve cardiovascular health, strength, weight management, mood and reduce anxiety and depression. Regular participation enhances mental clarity, focus, sleep and promotes healthy habits. Our supportive community fosters motivation and reduces isolation. Scalable workouts cater to all fitness levels, helping individuals safely achieve their goals and boosting self-esteem and overall well-being.
Try a FREE Intro Class*
Ready to prioritize self-care and elevate your fitness journey? Join us for a complimentary Orangetheory Fitness intro class and discover the benefits of exercise on mental health. Find your nearest studio and sign up today to start your transformative fitness journey.
*The “Free Class” offer is open only to first-time visitors and local residents aged 18 years and older; however, minors aged 14 and above may participate if special conditions are met. Valid at participating studios only. Conditions apply. See studios for details. Recommended retail price of a casual visit is 89 Sol; however, prices do vary, as each studio is individually owned and operated. Offer may be subject to satisfactory completion of pre-exercise screening and/or standard temporary/guest membership terms.
