Why I Ditched Self-Care and What I Do Instead - The 5x5 Walking Strategy
When it comes to RAD parenting, I don’t like the term or idea of “self-care”. It sounds flaky. Who has time for a mani/pedi? And how is that going to calm me and my nervous system down? As a RAD mom, that just isn’t going to cut it.
I prefer the idea of “taking care of myself” or “self-love”. Loving myself is huge for me. We all need to feel loved and I’m certainly not getting love regularly from my kids. So, I do it for it myself.
Self-love and taking care of myself sometimes means sitting in my car a while before going inside my house or staying late at work. It also means one-to-one time with my therapist or coach. But I also like finding other things I can do for myself to feel good. Things that are quick, easy, work and work fast.
One thing I’ve started doing is taking five, 5-minute walks every day. My doctor introduced me to this strategy. I asked her for help because I didn’t have the energy to workout anymore and my motivation was in the toilet. So, she recommended this simple walking strategy. At the time, I wasn’t even sure I had the energy or motivation to get outside and walk for one of those 5-minute walks. But one day after work, I forced myself to walk for 5-minutes before getting into my car and driving home. I’m so glad I did because I felt so much better afterward! I remember thinking, “I can do this.” I was hooked.
Can walking help you deal with life stress? Can it boost your mood? The answer is yes.
Walking helps relieve stress. Walking gives you time to think or not think, as well as time to get out of the house and away from stressors (a.k.a. RAD). Getting out of the stressful environment, breathing the air, and feeling your body move is natural stress relief. And it’s easy!
If you want to get science-y, walking also helps boost your mood because it increases blood flow and blood circulation to the brain and body. It has a positive influence on your hypothalamic-pituitary-adrenal (HPA) axis, which is your central nervous response system. This is good because the HPA axis is responsible for your stress response. When you exercise by walking, you calm your nerves, which can make you feel less stressed.
But walking benefits don’t stop there. Walking can also lower blood pressure, improve oxygen levels, burn belly fat, tone your lower extremities, reduce sugar cravings; and improve immunity and digestion.
One study found that frequent, brief walking breaks were more effective at improving wellbeing than a single, longer walk. This is good news. Instead of thinking you have to block out 30 to 60 minutes to exercise, just getting in 5-minutes of walk time, five times a day, is enough.
I set my iPhone timer for 5 minutes and head out the door. I don’t even pick a route. I just start walking and turn back halfway. You can do it from anywhere and you don’t even need to change into workout clothes. The more you do, the better you feel.
Do I do this every day? Nope. I try to but I don’t always have the time or head space for it. One thing to remember is not to get hung up on perfection and just get out as many times as you can. You’ll feel better whether you do it once or all five times. In my opinion, “the only right answer is what’s right for you.” Whatever works.
One of the best ways to begin this new walking routine is to start small and take it easy on yourself as you gradually build up endurance. Don’t worry about doing all five walks your first day or first week. It’s a guideline. Build up to all five walks at your own pace. And it doesn’t matter how fast or how slow you walk. The point is to get outside, get fresh air, and get moving.
Happy Trails!
I love to hear from you! Let me know if you try this walking strategy. How are you taking care of yourself? What do you do to give yourself a little more love? Share in the comments or email me at talkwithtracey@gmail.com