We all know the magic of exercise. It makes our bodies stronger, boosts our mood, and keeps us energized throughout the day. And yet somehow we fail to benefit ourselves with that. WHO states that nearly 1.8 billion people risk their lives by not exercising enough. Between work deadlines, busy schedules, and the occasional binge-watching, self-care never gets a chance. 

If this sounds all too familiar, here are 5 simple practices requiring minimal time and including self-care secrets that ensure lasting results.

5 Easy Self-care Practices for Overall Wellness

Self-care isn’t much of a task. If you’re a person who feels that “I’m too busy for these practices and I hardly get time to just sit with myself,” start these practices right away. Don’t worry, you won’t have to make any changes to your work schedule, I promise!

1. Exercise Daily

If you have any muscle or bone injuries, make sure to consult a healthcare professional before trying any of these practices. 

Incorporating a few simple exercises into your self-care routine can improve your overall wellness. If you have a tight schedule, consider waking up a little earlier than usual and dedicating just 30 minutes a day to some easy exercises. Jogging, planks, squats, lunges, and push-ups are common exercises that help to build muscle strength and reduce the risk of musculoskeletal diseases that busy professionals are prone to. Start by practicing each exercise for 2 minutes, and gradually increase the time as you get comfortable.

If these practices are a little too difficult for some of you, try practicing Suryanamaskaras (the sun salutations), followed by a calming savasana. This 12-set exercise includes stretches, lunges, and core work, which helps to improve flexibility, strength, and cardiovascular health. Additionally, continuous movement of this exercise helps to aid digestion, improve posture, increase oxygen levels, regulate hormones, and improve blood circulation. You can start with 5 repetitions a day and later increase the number as per your comfort.

You can choose any exercise from the provided suggestions. But make sure you warm up and cool down, before and after the exercise to reduce muscle strain.

2. Mindful Meditation 

You can take 5–10 minutes each day out of your work breaks to focus on your breath and relax your mind. There are many ways to meditate. But for a beginner, the simplest way is to sit comfortably and simply focus on your breath. At first, it may feel chaotic, but after 3–4 minutes, you’ll realize how calm your mind has become. This practice can help reduce stress, improve productivity, and enhance emotional well-being. 

3. Prioritize Sleep 

Resting is just as important as exercising. In your self-care routine, make sure to get 7-8 hours of quality sleep each night. Sufficient sleep regulates hormones, boosts energy levels, and supports cognitive function.

Here are some things you can do to sleep well:

• Keep the phone on DND (Do Not Disturb) mode, half an hour before bedtime.
• Keep the room at a reasonable temperature, ideally between 60 and 67 degrees.
• Make sure your mattress and pillows give you enough support and comfort.
• Meditating for 5 minutes before going to sleep.

While we sleep, our bodies go through a lot of processes to keep them healthy and energized. Following the above-mentioned bedtime practices regularly can help enhance that process and ensure our wellness.

4. Hydrate & Nourish Your Body

Consume a diet high in fruits, vegetables, whole grains, lean protein, and balance. Your body needs a proper diet to be fueled for exercise and general wellness. Include berries, guava, green vegetables, sweet potatoes, lentils, and beans in your day-to-day diet to fulfill your protein requirement. 

Additionally, see that you are drinking at least 3 liters of water a day. Dehydration can lead to headaches, fatigue, and poor performance during exercise. To avoid that, add this schedule to your self-care routine:

• Start your day with a glass of water to reboot your metabolism.
• Aim for another 250 ml water intake between breakfast and lunch.
• Drink water before your meals to help digestion and ensure limited eating.
• If you’re drinking after meals, make sure that you wait at least 30–45 minutes after eating.

5. Connect with Nature

It’s the simplest self-care practice. After every meal, dedicate 5–10 minutes to a nearby nature walk. Simply observe and appreciate the movements of trees, and birds, the scent of wind, and the color of the sky. This practice can help you destress instantly, as the soothing visuals help our minds calm down and focus on the present.

Bonus Tips For A Hassle-free Self-care Routine

1. Ensure your workout session isn’t shorter than 30 minutes.  Anything that gets you sweating counts!

2. Don’t have a full 30 minutes? Break it down to three 10-minute activities throughout the day. A walk after lunch, some wall squats and push-ups in short breaks, and a mid-work stretch to break the sedentary cycle. To build strong leg muscle strength, you can try to take stairs rather than the elevator 4 times a week. 

3. Schedule your exercise like any other important appointment. Treat it as a commitment to yourself, not a chore.

4. Explore different activities until you find something that brings joy to you. It can be Zumba, yoga, or even martial arts—the options are endless! 

5. Get a friend or family member as an exercise partner. The social interaction adds daily motivation and makes these practices more enjoyable.

See, you didn’t have to take any time out of work, did you? Now that you have access to this self-care routine, commit to following it regularly. Keep track of your progress, and reward yourself after achievements with a treat or a pair of new shoes to keep going. 

Self-care isn’t a chore, see it as a fun out-of-work activity that you wait for to relax and just be yourself. So let’s ditch the excuses and get moving!