International Self-Care Day is an opportunity to slow down, rest, recover and focus on better health.
Each year, July 24 — written as 24/7 in other countries — is officially designated as self-care day. According to the Global Self-Care Federation, this is because “self-care can be practiced ’24 hours a day/7 days a week.'”
The international organization advocates for self-care as a form of illness prevention. It argues in its latest study that the practice is not only beneficial to individual health, but that it reduces the increasing burden on global healthcare systems.
“In many cases, this self-care might be the only healthcare available due to limited primary healthcare infrastructure, making self-care essential,” the group wrote.
Practicing self-care is much more than an afternoon trip to the spa. Here are some ways you can practice self-care this year and beyond.
Exercise and prioritize physical health
Movement can be medicine. It can also strengthen your body, staving off physical illness now and into the future.
Experts suggest getting at least 150 minutes of moderate aerobic activity, or at least 75 minutes of vigorous aerobic activity, every week.
Moderate activity could include water aerobics, fast walking, casual bicycling or playing tennis. The Centers for Disease Control and Prevention notes that “you’ll be able to talk, but not sing the words to your favorite song” during moderate activity.
Vigorous aerobic activity includes swimming, jogging or running or fast bicycling. One minute of this type of activity is about the same as two minutes of moderate-intensity activity.
The CDC also recommends focusing at least two days every week on muscle-strengthening activity. After age 30, the body starts losing up to 5% of muscle per decade. Exercise that focuses on repetition until near-failure — whether it’s lifting weights, resistance band repetitions, yoga or even yardwork — can work against this loss and keep the body healthier longer.
Schedule doctor’s appointments
Scheduling regular doctor’s appointments ensures that you are taking care of your health before it becomes a serious problem.
Everyone should see a dentist twice yearly and a primary care provider at least annually for routine screenings. That includes checking blood pressure, weight, vision and hearing, activity and updating any needed immunizations. Women should also schedule a regular visit to a gynecologist for a pelvic exam and human papillomavirus (HPV) test.
People above 40 should start screening for colorectal cancer, diabetes, high cholesterol, osteoporosis, breast cancer, prostate cancer or cervical cancer where appropriate. Regular vision, hearing and memory tests are also important for aging populations.
Take care of others
Self-care can also be expressed by helping others and ensuring they’re taking care of themselves, too. The following activities can help build community for the self and others:
Helping a caregiver or giving them the day off.
Volunteering with a local community aid organization.
Donating to a charity or local individual in need.
Through self-care, individuals act as active players in their own healthcare. While it’s not a replacement for care administered by a health professional, it is an important complement, especially in areas where access to affordable healthcare is limited.
