ASSOCIATED LEARNING OUTCOMES

By the end of this section, learners will be able to understand the concept of physical self-care and its importance in overall health. Learners will learn to identify key aspects of physical self-care, such as sleep, nutrition, physical activity, medical care, and personal hygiene, and understand how these aspects work together to maintain good health. Learners will master specific strategies to optimize these key aspects and will be able to apply what they have learned to the development and implementation of a personal health plan, ensuring effective practice of physical self-care in their daily lives.

WHAT IS PHYSICAL SELF-CARE?

Physiucal self-care is any activity that results in improving or maintaining the physical health of an individuals body. This involves engaging in activities that support its many functions such as nutrition, sleep, water consumption, hygiene and physical movement. 

KEY ASPECTS OF PHYSICAL SELF-CARE

  1. Sleep: Sleep is very important for good health because it is necessary to restore physical strength, rebuild the immune system, and promote the proper functioning of brain functions. Chronic lack of sleep may lead to a variety of health problems, such as obesity, Heart disease, high Blood pressure and many other problems (National Heart, Lung, and Blood Institute, 2022). Therefore, it is necessary to maintain good sleeping habits. In general, adults are recommended to sleep 7 to 9 hours per night, and children and adolescents who are developing need more sleep. In addition, the sleep environment is also very important, for example, keeping the bedroom quiet, dark and comfortable, and avoiding exposure to electronic devices before bedtime, which can promote high-quality sleep. In addition, can also improve the quality of sleep by establishing some good habits, such as establishing a regular schedule and relaxing before bed.
  1. Physical Activity: Physical activity not only helps maintain a healthy weight and improve fitness, but also prevents and manages chronic diseases. Staying physically active improves blood circulation, muscle strength, and joint flexibility (8 Ways Exercise Helps Your Joints | Arthritis Foundation, n.d.). The World Health Organization recommends that adults take at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, combined with at least two strength training sessions, to improve overall physical fitness (RECOMMENDATIONS, 2020). Even simple daily activities, such as walking or cycling, can have significant health benefits. Therefore, integrating exercise into daily life, such as choosing to walk or bike to and from work, family exercise and so on, is an effective way to maintain good health.
  1. Nutrition: Healthy eating habits are an integral part of body self-care. A balanced diet should include a wide variety of foods to ensure adequate intake of nutrients. An adequate daily intake of fruits and vegetables can provide a wealth of vitamins, minerals, and dietary fiber that contribute to digestive health and disease prevention (Vegetables and Fruits, 2012). Whole grain foods, such as oats and brown rice, provide a stable source of energy and help smooth control of blood sugar levels. Protein not only contributes to muscle repair and growth, but is also essential for the function of the immune system, and choosing high-quality protein such as lean meat, fish, and beans is a wise choice. omega-3 fatty acids found in healthy fats such as olive oil, nuts, and fish oil contribute to cardiovascular health. At the same time, the intake of foods high in sugar, salt and saturated fat should be minimized to reduce the risk of chronic diseases.
  • Food Guides→ Food guidelines are dietary recommendations based on scientific research that are used to guide people in choosing and combining foods to meet their daily nutritional needs. Food guidelines generally recommend a varied diet that emphasizes intake of fruits, vegetables, whole grains, and lean meats, and controls the use of salt, sugar, and unhealthy fats. For example, the Canadian Food Guide recommends reducing the proportion of red meat and dairy products based on plant-based foods, while taking care to eat in moderation and avoid excessive calorie intake (Canada, 2020). By following food guidelines, can plan a daily diet to ensure balanced nutrition, maintain a healthy weight, and reduce the risk of chronic disease.
  1. Medical Care: Regular medical care is an important guarantee of good health. Regular checkups can help detect early health problems and can effectively prevent serious consequences. In addition, vaccination is also an effective means of preventing infectious diseases, especially during flu season or outbreaks, and getting vaccinated on time can significantly reduce the risk of infection. Dental checkups and eye exams are also very important, and dental and vision health are closely related to overall health. For better physical self-care, it is recommended that you establish a long-term health management relationship with family doctor, conduct regular health assessments and risk screenings, obtain professional health advice, and adjust health plan as needed.
  1. Hygiene: Personal hygiene is fundamental to preventing the spread of disease and maintaining good health. Good hygiene practices include frequent hand washing, keeping body and mouth clean, proper handling of food, and following public health recommendations such as wearing a mask during flu season (Centers for Disease Control and Prevention, 2019). Hand washing is the simplest and most effective way to prevent infection. Oral hygiene is also important, it is recommended to brush teeth at least twice a day and floss between teeth to prevent dental caries and periodontal disease. Bathing and keeping body clean not only removes sweat and dirt, but also prevents skin infections. In terms of food hygiene, ensuring the safe handling and storage of food and avoiding cross-contamination can prevent foodborne diseases. By maintaining good hygiene habits, can effectively reduce the chance of spreading germs and protect own health and the health of others.

STRATEGIES FOR PHYSICAL SELF-CARE

  • Below we have included some strategies for physical self-care. These are simply ideas, there are lots of other ways you can engage in physical self-care.
  1. Relaxation techniques→ practice different kinds of breathing such as box breathing and butterfly breathing
  2. Walking→ engaging your body in going for walks is a great way to engage in physical self-care. This can be easily incorporated such as walking to and from school
  3. Getting enough sleep→ prioritizing sleep  during the week days to ensure your brain is active and ready for school and work
  4. Attending health care appointments→ seeing your doctor regularly and taking your prescribed medications to manage your health is a form of physical self-care
  5. Drinking water→ when in school it is easy to consume lots of coffee or energy drinks to get by but it is important to prioritize your water intake. You can always bring a little water bottle with you in your backpack to school to encourage consumption
  6. Stretching your body→ helps your joints and body movement
  7. Taking up a hobby→ you can take up a hobby such as paddleboarding, running, swimming or skating to keep your mind and body active

READINGD AND VIEWINGS

Please watch and read  the videos and readings  below on physical self-care:

Sleeping music (optional):

POST READING AND VIEWING ACTIVITY

Please complete the google quiz below to deepen your understanding on the material. The grades from this quiz are based on completion on accuracy 

ASSIGNMENT

Now that you have completed this section, please complete Assignment #3: Research Report. All of the details are in the Assignment section including a rubric.

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REFERENCES

8 Ways Exercise Helps Your Joints | Arthritis Foundation. (n.d.). Www.arthritis.org. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/8-ways-exercise-helps-joints

Canada, H. (2020, June 26). SECTION 1 Foundation for healthy eating. Canada Food Guide. https://food-guide.canada.ca/en/guidelines/section-1-foundation-healthy-eating/

Centers for Disease Control and Prevention. (2019, July 10). Healthy Habits to Help Prevent Flu. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/prevent/actions-prevent-flu.htm

National Heart, Lung, and Blood Institute. (2022, March 24). Sleep Deprivation and Deficiency – What Are Sleep Deprivation and Deficiency? | NHLBI, NIH. Www.nhlbi.nih.gov; National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to

RECOMMENDATIONS. (2020). Www.ncbi.nlm.nih.gov; World Health Organization. https://www.ncbi.nlm.nih.gov/books/NBK566046/#:~:text=Adults%20should%20do%20at%20least

Vegetables and Fruits. (2012, September 18). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/#:~:text=A%20diet%20rich%20in%20vegetables