6 ways to rejuvenate on your long weekend
Woo-hoo! Canada Day & the July long weekend!
So…how are you going to spend it?
You could just sit around and relax, or….
You could take some time to do something very healthy for your body and soul: spend a few days rejuvenating.
This isn’t just a suggestion to enjoy yourself–it’s a recommendation for helping to maintain a well-balanced life.
And that’s important, because when you work for yourself, especially as a solopreneur, it’s easy to just keep working and ignore some of the other aspects of life.
I know this from my own experience. When I let my attention to my well-being lapse, I notice it. I get cranky, I’m less energetic, I don’t get much done, and the work I do get done often isn’t as good as it should be. But the toll on my mental and physical health is of more importance to me. I feel listless, tired, and the general aches and pains associated with being over 50 seem to get louder.
So, I have learned that it’s important to build wellness into my daily routine. Here are some of the main ways I ensure I stay “well-balanced”.
Exercise
It’s amazing how much even a little exercise can change your mood. I always feel uplifted after any sort of physical activity. And for years doctors have been telling us how important regular exercise is to overall health.
If you don’t particularly like exercise, try to find activities that you enjoy that incorporate at least some physical activity.
Take a walk
Take a bike ride
Play a game you enjoy (tennis, golf, badminton etc.)
Swim
Do some gardening
Run around with the kids/grandkids
The idea is to be mindful of putting some physical activity into your daily routine.
Spend time in nature
Study after study has shown that spending time in nature soothes the soul. By leaving the hustle and bustle of the city behind, your body rhythms can actually slow down as well. And, in addition to the beauty of nature, you also get the following benefits.
Fresh air
Exercise (presumably spending time in nature means walking, cycling, etc!)
Noise detox (getting a break from all the noise of the city is very soothing!)
I find this to be especially true around this time, since the sun is out and the days are long. (If it is very hot outside, make sure you stay well hydrated and use plenty of sun screen.)
Eat Healthy
I had a friend back in high school who once ate fast food every day for a week. At the end of that week, he told me he felt tired, listless, and just plain not well. Imagine how he might have felt if he spent several days eating nothing but healthy food instead?
Weight Watchers, in its article What happens when you eat healthy for 28 days says that after just one day of healthy eating, your concentration improves. And after seven days, you no longer have the “3 o’clock slump”.
Sugar is a particularly problematic “food”. It has the ability to perk us up, but that’s followed by a “down” time when you feel lethargic. And that’s not good for productivity, or your body.
Fat can be a problem as well. We need some of it for our bodies to function properly, but we often eat too much saturated fat. That can cause problems such as lack of energy, weight gain, high cholesterol, high blood pressure, hardening of the arteries, or even heart attack or stroke.
As for eating too much, well, that just makes us feel like doing nothing but sitting on the couch or taking a nap!
So why not try taking a break this weekend from extra sugar and fat, and from overeating. Try three straight days of healthy, moderate eating and see what a difference it makes. And maybe you can make it a longer habit, for even more benefits!
Drink more water
Related to eating healthy is drinking healthy. Many people don’t drink enough liquid, and if they do, not enough of it is just plain water. Too many of us have caffeine as our go to drink. Unfortunately, caffeine makes you excrete water, so it can contribute to dehydration.
In its article, Water: Essential to your body, the Mayo Clinic says that even a little bit of dehydration can drain your energy. It can also contribute to confusion, dizziness, body temperature fluctuations, dry mouth/eyes/nose, and stiff joints.
And drinking more water has another benefit. The more water you drink, the less of other unhealthy beverages you take in, such as sugary juices, pop, etc. It also means less coffee or tea, both of which can contain sugar (if you take sugar in them). Less coffee and tea also means less caffeine. Caffeine, like sugar, gives you a boost, but then a down time.
So, how much water is enough? The Mayo Clinic recommends 11.5 cups a day for women, and 15.5 cups for men. That’s a lot more water than most of us drink. But try drinking mostly water this weekend, instead of caffeine or sugar-laden drinks. See how you feel by the end of Monday!
Do an ergonomic check
You probably spend a lot of time sitting at the computer. The problem is that most of us don’t do it in a way that is particularly healthy for our bodies. Here’s what the experts say you should be doing.
Make sure the screen is high enough to be level with your eyes.
Adjust your keyboard so that it is at elbow height.
Keep your feet flat on the floor.
Use a fully adjustable chair.
Adjust your chair height so that your knees are at no more than a 90˚ angle (between back of your thigh and calf).
Protect yourself from eye strain by taking regular breaks, and perhaps by using an anti-glare screen.
Avoid hand strain by taking regular breaks (every hour) from typing. This helps avoid issues such as repetitive strain injury or carpal tunnel syndrome.
Another way to avoid some of these problems is to do what I do: work standing up. My computer is on a desk that is about 4 feet high. I find I am much more productive this way. And not only do I avoid some of the ergonomic problems associated with sitting, but I also burn a few extra calories.
Regular sleep pattern
It always amazes me how much better I feel when I’m on a regular, healthy sleep schedule. On the other hand, on days that I sleep in, I feel kind of “bleh” for the rest of the day.
By going to bed at the same time every night, and waking up at the same time each morning, your body gets into a routine of sleep and wakefulness that is healthy for you. It ensures you get the appropriate amount of regular sleep, and that’s important for health in a number of ways.
Lack of sleep can affect your energy and thinking skills. It makes you drowsy, listless, and lethargic. In fact, Medical News Today, in its article, Why Sleep is Essential for Health, says that a poor sleep cycle can also increase your chances of weight gain, depression, and can even lower your social and emotional intelligence. On the other hand, a good sleep pattern can boost your body’s immune system, and lower your blood pressure.
That’s a whole lot of benefit to be had just by making sure you have a healthy sleep schedule!
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I challenge you to put some of these practices into action for the long weekend. Try some of them for just those 3 days! You’ll probably feel better and have more energy. And that, in turn, is also good for your business, because when you’re healthier, you’re more productive.
Cheers,
Tim
Helping you engineer the business of you
p.s. Want to accelerate your self-employment success? Join our community, the Free Agent Collective.
Information in this article is for general information and is not intended as professional advice.