9: The Physical Self

Exercise

Much research supports the contention that physical exercise supports wellness and good health and should be incorporated into a balanced self-care program. Physical benefits include weight management, reductions in life threatening illnesses such as cardiovascular disease, diabetes, and high-blood pressure, mental health benefits such as stress management and lower incidents of depression and anxiety (Bhochhibhoya et al., 2014). The World Health Organization (2010) stresses that inactivity is the fourth leading cause of death in the world, and if this trend continues, rising rates of diseases will follow. Lack of time and the inability to access equipment and facilities were cited as the most common barriers to regular exercise (Stork et al., 2024).

Some studies have found physical activity to be as effective as medication for mild to moderate depression and anxiety. For more severe mental health problems such as schizophrenia, physical activity has been found to be an effective complimentary intervention (Beaulac et al., 2011).

Figure \(\PageIndex{1}\): Joyful movement supports self-care, reduces stress, and boosts overall well-being. (Photo by Jadson Thomas on Pexels.)

This leaves the question of how much physical activity is the right level. For most individuals in their sixties or seventies, working out at the same level as someone in their twenties or thirties is not realistic. Any physical activity is better than none, and it is likely easier to motivate people to become and stay engaged in a physical activity program if it is not so strenuous that it is unsustainable (Gallaway & Hongu, 2016). A visit to the doctor is paramount not only to determine that the individual is healthy enough to participate in a physical activity program and at what level, but also to determine what type of underlying health issues might benefit from a carefully planned strategy to help the individual manage and even improve the problem.

An important consideration when planning an exercise routine is determining what kind of movement the person enjoys. One individual might love walking while another might like to work with weights, and then another might want to swim. Determining the type of activity increases the likelihood they will continue to participate. Another important factor is self-efficacy as it relates to exercise. Does the person feel competent doing the exercise? Is the routine something they can master? Are they doing the exercise in an environment where they feel comfortable? These are all things to consider when helping someone develop an exercise plan.

Nutrition

The role of nutrition is vitally important from conception to end of life in human beings. Food provides the energy and materials (nutrients) that are necessary for the body’s cells and tissues to develop in healthy ways. Nutrition is linked to health and wellness in a complex dance that determines ultimate functioning throughout the lifespan (Ohuruogu et al., 2019).

Figure \(\PageIndex{2}\): Balanced nutrition support energy, mood, and lifelong health. (Photo by solod_sha from Pexels.)

Malnutrition is linked to interferences with growth, susceptibility to infections, slow recovery from illness, and reduction in productivity. Poor eating habits can include overeating or not eating enough of the healthy food types needed every day and eating too much of the unhealthy food types that do not contribute to good health. Unhealthy food types tend to be high fats, salt, and sugar, or low in fiber. Healthy food types contain carbohydrates, proteins, fats & oils, mineral salts, and vitamins that are vital for good health and optimal functioning (Ohuruogu et al., 2019).

How the Food You Eat Affects Your Brain

Carbohydrates provide energy, contain glucose in different forms, and can be obtained in whole grains, cereals, breads, oats, potatoes, etc. Proteins build and repair tissue in the body, help with the structure of red blood cells, and regulate enzymes, hormones and other body chemicals that keep you functioning. Proteins can be found in meat, beans, and nuts. Fats and oils, mineral salts, and vitamins are found in healthy carbohydrates, proteins, and vegetables. Fluids and water are also important and can round out nutritional needs as well (Ohuruogu et al., 2019).

Eating a well-balanced diet is one of the best kinds of physical self-care you can do for yourself or advocate for others. The benefits include disease prevention, weight control, mood stability, and boosts in energy (Ohuruogu et al., 2019).

Sleep

Getting a good night’s sleep and waking up feeling refreshed and full of energy is one of life’s little treasures. Many things, however, can interfere with that process. It can be tempting to stay awake longer to get something more done, or stream that whole series. It could be that you wake up and end up with monkey mind, the unrelenting assault of thoughts that makes it almost impossible to fall back asleep. Some people have trouble falling asleep and some have trouble staying asleep (Allan et al., 2023).

Figure \(\PageIndex{3}\): The contrast between restful sleep and exhaustion highlights how vital consistent, quality rest is for wellness. (Photos by KATRIN BOLOVTSOVA from Pexels (left), cottonbro studio from Pexels (right).)

Lack of sleep is linked to many of the same conditions as lack of exercise; poor mental and physical health. Getting good sleep is as important as getting enough exercise and good nutrition. Part of the problem is that some people view sleep as a luxury instead of a necessity when in fact, the consequences of not getting enough sleep can impact productivity, performance, and even longevity (Allan et al., 2023).

A healthy adult generally needs between 7.5 to 8.5 hours of sleep per night. If you feel sleepy during the day you are likely not getting enough sleep during the night. Paying attention to your body’s signs can be a great way to monitor whether you are getting enough sleep or not. If you are not feeling well physically or mentally, or are sleepy, you might want to consider whether it is related to your sleep habits. There are also many tools now such as watches and rings that can track not only the length you sleep, but also the quality of the sleep you are getting.

To increase sleep if you need to, begin with making sleep a priority and find ways to protect your sleep time. If you find you are doing all you can to promote sleep but are still having trouble getting or staying asleep, consider consulting a sleep specialist. They are experts in underlying problems such as sleep apnea or other sleep disorders that you may not be aware of and may be able to help you with treatment.

Other interventions include considering your sleep environment. Is the place you sleep comfortable and inviting? Is the temperature comfortable? Is the lighting appropriate? How are the noise levels? These are all things you may be able to alter to make your environment more conducive for sleep. Here are some other things to consider:

• Maintaining a regular sleep-wake schedule.
• Avoid caffeine, alcohol, nicotine, and other chemicals that might interfere with sleep right before bedtime. These substances can make it hard for the body to settle down and relax for sleep.
• Consider creating a bed-time routine such as reading, listening to music, or brushing your teeth. Having habits like these signal your mind and body that it is time to wind down for sleep.
• Don’t exercise too close to bedtime. Your body becomes too revved up and makes sleep harder.
• Eat and drink enough so you’re not hungry or thirsty which can keep you awake, but not too close to bedtime, which can wake you up.
• Don’t watch the clock, especially if you wake up. It becomes a focus making it hard to relax.
• Do practice medication or prayer right before going to sleep to relax your mind and body.

Body Image

It is safe to say that body dissatisfaction is prevalent with numbers surging upwards of 70% among mid-life and older females (Kilpela et al., 2023) and slightly less for males (Fallon et al., 2013). Female adolescents ranged between 24-46% and male adolescents between 12-26% (Quick et al., 2013). Body dissatisfaction related to unhappiness with weight, body shape, role models in the media, and other factors can affect self-worth, self-esteem, and ultimately mental health. Depression, disordered eating, anxiety, and negative self-talk are all common problems related to body dissatisfaction (Quick et al., 2013).

Figure \(\PageIndex{3}\): Body diversity and self-acceptance are critical for protecting mental health and challenging harmful appearance ideals. (Photos by Armin Rimoldi from Pexels (top left), Anna Shvetz from Pexels (top right), MART PRODUCTION from Pexels (bottom).)

Wellness, as a term, has been used to promote the diet culture that promotes whatever the latest ideal body image (Fitterman-Harris et al., 2023). Body image problems appear to exist on a continuum with affected individuals’ falling within a range from mild to severe. Most land in the moderate range where mild to moderate distress including depression and anxiety, dissatisfaction, and concern are experienced with body image. The severe range involves disturbances associated with eating disorders, and impaired social and/or occupational functioning (Peng & Xie, 2021; Thompson et al., 1999).

In the study by Peng and Xie (2021) they found that a broad range of treatment that included psychotherapy, especially theories with a focus on cognitive bias, mindfulness training, acceptance and commitment therapy, and biofeedback therapies, physical interventions such as fitness training, yoga, tai chi, and dance, and nutritional therapies which included supplements, specific diet plans, and nutritional counseling proved to be effective in helping participants develop a more positive body image. Helping the client learn self-compassion, acceptance, and realistic thinking can all be helpful interventions toward helping them find a more balanced body image.