Mark your calendars for Thursday, February 29! It’s Leap Day — that extra day we add to the month every four years to keep our seasons in sync with the calendar.
To make the most of those extra 24 hours, why not do something special for yourself – something to improve your physical and mental health?
“We recommend self-care, making time in your busy life to perform activities that boost your overall health and emotional well-being,” says Omari Peterkin, Psychiatric Mental Health Nurse Practitioner with Riverside Mental Health & Recovery Center. “When you practice self-care, there’s no need to feel guilty. You’re taking positive steps to care for all aspects of your life — your body, mind and spirit.”
According to the National Institute of Mental Health, self-care is an important tool to reduce your risk of physical illness and depression, increase energy, manage stress and reduce burnout.
Try these eight self-care tips and take a leap toward better health:
Tip #1. Move your body with an activity you enjoy
Go outdoors and take a brisk walk or run. Play pickleball. Go bowling or roller skating. Try a new exercise class, workout video or chair yoga. Play fun music and dance around the kitchen with your children. Not only is exercise good for your physical health, but it boosts your mood and outlook, too. The American Heart Association recommends moderate-intensity activity at least 150 minutes per week. That’s about a half hour, five days a week.
Tip #2. Make sleep a priority
“To protect your health and your overall mood, good sleep is essential.” Says Omari. “A lack of sleep increases your risk for obesity, infections, heart disease and depression.”
Adults need seven or more hours of sleep each night; teens need eight to 10 hours; and school-age children need nine to 12 hours.
Tip #3. Connect with others
Schedule a family meal or game night. Meet a friend for coffee and conversation. Call someone you’ve lost touch with. Researchers say strong, healthy relationships promote good health and well-being.
Tip #4. Volunteer or perform random acts of kindness
Work a shift at your local food pantry, pay for someone’s meal or simply hold the door for someone. Whatever you do, you’ll find that helping others feels good. Mental health advocates say that performing good works raises your self-esteem and gives you a sense of purpose. It helps you keep your own circumstances in perspective, too.
Tip #5. Practice an attitude of gratitude
Think about the people, opportunities and things you’re truly grateful for in life. Start a “gratitude” journal. Celebrate what you accomplish each day. Don’t dwell on what you didn’t finish.
If a problem is nagging you, brainstorm ways to address it. Focus on the positive.
Tip #6. Pamper yourself — at home or the spa
Get a manicure, pedicure, facial or massage. Take a bubble bath. Listen to music. Or, just wrap yourself in a comfy, weighted blanket and read a good book. Research shows that relaxing and pampering yourself every now and then can help you manage stress and fight depression.
Tip #7. Treat yourself to the food you love — and eat it mindfully
We know. It’s easy to sit in front of the TV and devour a bag of chips or a carton of ice cream. Instead, practice mindful eating. Whatever treat you choose, measure out a healthy portion. Eat slowly and savor each bite.
Tip #8. Learn a new language or skill
Sign up for a photography, gardening or Spanish class. Take CPR lessons and learn first aid. When you try something new, you’ll meet new people, increase your self-confidence and sharpen your mind.
Make Leap Day your springboard to better physical and mental health
After Leap Day, consider making self-care a habit, not just a rare treat. Practice these healthy lifestyle tips on a regular basis, year-round. You’re worth it.
If you have health questions, contact a primary care provider at Riverside Health. Schedule an appointment through your MyChart account or call 757-534-5352.
