"Importance of Self-Care in Achieving Success"

 

Introduction to Self-Care

Hello everyone, I'm Hamza Rasheed and I'm so excited to have you all here with us today. Whether you're listening at home, on the go, or wherever you are in the world, we're grateful that you've chosen to spend your time learning with us. As always, we're here to help you improve your English while exploring interesting and important topics. Today, we have something really special lined up for you. We're going to talk about something that affects all of us no matter where we are in life: self-care.

What is Self-Care?

Hi everyone, I'm Hamza, and it's wonderful to be here with you again. Thank you, Adam, for the warm welcome. So, self-care—what does that mean? Well, it's all about taking care of ourselves. Sometimes life can get really busy—we have work, school, family, and so many responsibilities—but if we don't take time to care for ourselves, we can start to feel tired, stressed, or even sick. That's why self-care is so important. It helps us stay healthy, happy, and strong. And guess what? When we take care of ourselves, we can actually achieve more in life. We can be more successful in everything we do.

Self-Care and Success

Exactly, Hamza! Today's topic is one that everyone can relate to, no matter your age, your job, or where you're from. Self-care isn't just about relaxing or taking a day off. It's a key part of living a successful life. And don't worry if this sounds a bit complicated right now—We're going to break it down and explain everything in a way that's easy to understand, especially for our beginner English learners. So, if you're learning English and you want to hear more about how you can take care of yourself to be more successful, you're in the right place.

What to Expect from Today's Episode

Now, let's talk about what you can expect from today's episode. First, we're going to start by explaining what self-care actually means. What does it look like in our daily lives? How can we practice it? Then, we'll discuss why self-care is so important. We'll look at how taking care of yourself can help you feel better, work better, and live a more balanced life. After that, we'll dive into the different types of self-care: physical, mental, emotional, social, and even spiritual. We'll give you practical tips that you can start using today. Yes, we've got a lot of great information to share with you. We'll also talk about how self-care can lead to success. You might be surprised to learn that some of the most successful people in the world make self-care a priority. They know that taking care of themselves helps them to be more focused, creative, and productive. And don't worry—we'll give you some simple steps you can take, even if you're just starting out. Finally, we'll answer some of your questions and share some personal stories about how self-care has made a difference in our own lives.

Breaking Down Self-Care

That's right, Hamza. So whether you're already practicing self-care or this is all new to you, we hope you'll find today's episode helpful and inspiring. By the end of this podcast, you'll have a better understanding of why self-care is so important and how it can help you achieve your goals. And remember, as you're listening, try to think about how you can apply these ideas to your own life. We want this to be practical and useful for you. So, let's get started, shall we?

Segment One: What is Self-Care?

Alright, let's jump right into our main topic for today: self-care. You might have heard this term before, maybe on social media, in books, or from friends, but what exactly does self-care mean? Well, to put it simply, self-care is anything you do to take care of your own health and well-being. It's about making time for yourself to do things that help you feel better both physically and mentally. Self-care can be small actions like taking a few minutes to relax after a busy day or bigger things like setting aside time each week to do something you enjoy. The key idea is that self-care is about you and making sure that you are okay.

Importance of Self-Care

Yes, Adam, that's a great way to explain it. Self-care is not just one thing; it's different for everyone, and it can look very different depending on your life, your needs, and what makes you feel good. For some people, self-care might mean going for a walk in the park to get some fresh air. For others, it might mean sitting down with a good book or listening to music. And for some, it could be taking a hot bath, cooking a healthy meal, or even just getting enough sleep at night. The important thing is that self-care is something you do on purpose—something you plan because you know it will help you feel better.

Why Self-Care is Important

Exactly, Hamza. And it's important to remember that self-care isn't just about relaxing or having fun. It's also about making choices that keep you healthy and happy in the long run. For example, exercising regularly, eating nutritious foods, and staying hydrated are all forms of self-care. So is managing stress in healthy ways, like practicing mindfulness or spending time with loved ones. It's about paying attention to what your body and mind need and then taking steps to meet those needs.

Segment Two: Types of Self-Care

Now that we've talked a bit about what self-care is, let's discuss why it's so important. You might be wondering, "Why should I make time for self-care when I have so many other things to do?" Well, the answer is simple: if you don't take care of yourself, it becomes much harder to take care of everything else. When you're feeling good, when your mind is clear, your body is healthy, and your emotions are in balance, you can handle stress better, make better decisions, and be more productive in whatever you're doing, whether that's at work, in school, or in your personal life.

Common Myths about Self-Care

That's right, Adam. Self-care is like the foundation of a strong house. If the foundation is weak, the house can't stand for long, but if the foundation is strong, the house can withstand storms and challenges. When you take care of yourself, you're building a strong foundation for your life. For example, if you make sure to get enough sleep each night, you'll wake up feeling refreshed and ready to face the day. You'll be able to focus better, think more clearly, and be more productive. On the other hand, if you're always tired, it's hard to concentrate, and everything feels more difficult.

Segment Three: How Self-Care Contributes to Success

Exactly, Hamza. And it's not just about physical health. Self-care also helps with mental and emotional health. Taking time to relax and unwind can reduce stress and anxiety. When you're less stressed, you're more likely to be patient, kind, and creative. You'll also have more energy and motivation to pursue your goals and dreams. Self-care helps you stay balanced so you don't get overwhelmed by the pressures of daily life. And when you're balanced, you can give your best effort in everything you do, which can lead to greater success in your career, your studies, and your personal relationships.

Starting Your Self-Care Routine

Great points, Hamza. Our last question today comes from Aisha in Dubai. Aisha asks, "What's the best way to start a self-care routine if I've never done it before?" Thanks for the question, Aisha. Starting a self-care routine can seem daunting at first, especially if you're not sure where to begin. My advice is to start with one or two simple activities that you enjoy and can easily fit into your day. For example, you could start with a daily 5-minute meditation or a short evening walk to unwind after work. The key is consistency. Once these activities become a habit, you can gradually add more self-care practices as you feel ready. It's all about creating a routine that feels natural and sustainable for you. And don't forget to be patient with yourself. Building new habits takes time, so start small and gradually increase your self-care activities as you go. Remember, self-care is a journey, not a destination.

Staying Engaged and Sharing Your Story

We've had some fantastic questions today, and we'd love to keep the conversation going. If you have more questions about self-care, or if today's episode inspired you to start your own self-care routine, we want to hear from you! Yes, please share your thoughts, routines, and success stories with us on social media. You can find us on [insert social media handles], and we'll be looking out for your posts. Use the hashtag #SelfCareForSuccess so we can see how you're incorporating self-care into your daily life. We're always excited to hear from our listeners, and your stories could inspire others on their own self-care journeys. Whether it's a small daily habit you've started or a bigger lifestyle change, your experiences are valuable, and we'd love to share them with our community.

Thank You and What's Next

Thank you so much for being a part of today's episode and for your ongoing support. Your participation really makes a difference, and we're so grateful to have such an engaged and thoughtful audience. Absolutely, Julia, we couldn't do this without you all! Keep those questions and stories coming, and remember to prioritize your well-being every day. Success is a journey, and taking care of yourself is a crucial part of that journey. Before we conclude today's episode, we want to take a moment to express our heartfelt thanks to all of you for tuning in. We really appreciate your time and attention as we explored the importance of self-care in achieving success. Your engagement and support are what make these conversations meaningful and impactful.

Additional Resources and Looking Ahead

Absolutely, Hamza. It's been wonderful to share these insights with you, and we hope you found the discussion both informative and inspiring. If you're looking for more resources on self-care, you can check out our website at [insert website URL], where we've got additional articles, tips, and recommended readings. We also have links to helpful tools and apps that can support your self-care journey. Looking ahead, we're excited to announce our next episode, where we'll be diving into the topic of the role of effective communication in personal and professional success.

"Benefits of Walking - Why I Walk Everyday"

The Benefits of Walking: A Powerful Practice for Health and Well-being

Today we're talking all about the benefits of walking and on July 1st 2023 I am holding a 30-day walking challenge in my Unlimited Community. We're going to be focusing on getting our steps in every day, increasing our energy, and there'll be prizes and lots of community involvement. Details to sign up are below.

Today we're talking all about walking and if you have followed me for a while either here or over on Instagram, you know that I love walking. It is such an important part of my own daily routine, but it wasn't always this way. So when I was in my early 20s, just starting an exercise routine, I thought walking was boring. I actually kind of thought it was pointless, to be honest. I thought I should be doing really high-intensity things to burn calories. I thought walking was a waste of time. I didn't understand at all the benefits and why I should be walking when I could be on an elliptical or on a treadmill sweating and burning calories that way.

And then I got pregnant with my first baby, and running and sweating like that just wasn't an option for me anymore. I found, especially towards the end of pregnancy, that I needed something more gentle. So I started walking. I would put in my headphones and listen to music or listen to a newscast and just start walking. And truly, those moments were some of the times I treasured the most during my pregnancy. I loved being outside, I loved being able to notice what was happening around me, and it became a really great form of exercise for me during the end of pregnancy. And I carried that over after I gave birth. I would put my daughter in the stroller and I would just walk, and it was such a therapeutic time for me. That was 10 years ago, and ever since then, walking has been so important for me, for my general health, for my physical strength, and for my mood. So for me, walking is something that I love to do every day.

And we're going to talk today about the benefits and the science behind walking. So it's generally agreed that walking and running actually have the same benefits, and there's one main difference, and that's intensity, right? That's pretty obvious—when you're running, you are doing a more intense form of exercise. So because of that, you're going to burn more calories. That truly is the biggest difference: you're going to burn more calories, and depending on your stance and your gait, you're going to get more leg strength and muscle formation while you are running. But also, on the flip side, running, as we know, is going to be more intense on the body. It takes more force through the body when you do run. So only you know which form of exercise is best for you. You can do a combination of both. Maybe you're a runner and you absolutely love to run, and that's great. There's nothing wrong with running. What I am here to tell you is that if running isn't accessible to you, like it isn't for me and my health history most of the time, if it's not accessible to you, you can find other things to do. And walking does have a whole host of benefits that are at least just as good as running.

So let's go through those.

Health Benefits of Walking

Science shows us that walking is going to help with a number of health issues. It helps with our heart health, it helps with blood pressure, it helps with our circulation, it helps with our immune system and our ability to fight disease. It helps us decrease our chances of forming diabetes. It also helps with our mood, it helps with brain function, including recall, memory, depression, and so many different things. Also including muscle strength, osteoporosis, and all of those things we need: balance, posture, things that are important now and as we age. So walking truly is so important. It can be a great addition to your physical routine and your movement routine.

Also, what I find truly for walking—and I'll tell you one of the biggest benefits it's doing for me right now—is doing for me right now. So I am in perimenopause, and I have found that adding steps, adding walking to my normal exercise routine (including lifting weights and doing Pilates and all of those other things I like to do), when I'm able to add a walk, it has really helped with that weight management. It's helped me feel more in control of my body, it really helps so much with my mood. So walking continues to be a really important part of my own movement lifestyle.

The Accessibility of Walking

Another really great thing about walking is it is accessible to almost all of us, almost anywhere. All you need is a pair of shoes and you can walk out the door. I have found that it's really important for me, and I love doing it when I'm traveling, when I'm in a new neighborhood, when I'm in a new city. It's something that I can easily do. I love doing it with my family or with friends to get a walk and a talk in. It's a great way for connection. Really interesting is that science has shown it also improves our creativity. So walking is a way that you can help solve problems that might be happening either in work or in your life. It increases our creativity and our imagination. There are so many great things about it. For me, I've been able to notice things about my neighborhood that I wouldn't have otherwise. It really opens my eyes up to community and what's going on around me. So that's kind of an added benefit that walking can have in your life.

Walking Indoors vs. Outdoors

Now let's talk just for a moment about walking inside versus outside. Benefits will be the same, so if a treadmill is more your speed, or literally if you were in a cold climate (for me here in Denver in the winter, I'm going to be found on a treadmill a lot), it is just as beneficial for your health. I do find, personally, I would always choose to be outside walking in the sun, but it's not always realistic where I live, and so the treadmill forms a great place for me to do it. So wherever walking is available to you, it's going to have benefits for your health.

Setting a Step Goal: Quality Over Quantity

Now let's talk about steps because you've probably heard it's kind of this universal understanding that we should be getting 10,000 steps in a day, but no one really knows where that number came from. And now, science and research is showing us that we don't need those ten thousand. That seven thousand steps a day is actually a great target for most of us. So if 10,000 seems a little bit out of reach, shoot for 7,000 steps a day. And honestly, if you don't have a step tracker, I think it's fine—don't pressure yourself to get to that number. Think more of time. If you are outside and able to walk 30 minutes a day or on a treadmill, that's going to get you, for most people, around that 7,000-step mark.

But if you are starting from nothing, if you have an injury, if you have an autoimmune disease, if you have anything going on that you haven't been walking, start with five minutes a day, start with 10 minutes a day, and then slowly build up from there. But whatever you can start with is going to have benefits for your health.

Increasing the Intensity of Your Walks

One other thing to keep in mind is there are ways to change up your walking if you do want to improve or increase the intensity. Some studies do show that a faster walk will have more health benefits than a slower walk. Again, that's going to be up to you. I tend to walk fast if I'm using it as a true form of exercise, but many times, I'm going to be found on a slow walk with my kids, stopping to enjoy nature, looking at the dogs that pass us. So either way, it's going to help your overall health. But keep in mind, if you want that calorie burn or if you're looking for that muscle strength, bone density, then a faster walk may be more beneficial. Also, I find when I can add hills or add steps, that's going to increase the intensity as well. So there are ways that you can increase the intensity of walking without necessarily going for a run if that's not accessible to you.

Join the Walking Challenge

So I hope this has been beneficial to you and shown you how much walking can truly have an impact on your health and on your life. I also want to invite you, if you're watching this in real time, to join me starting July 1st, 2023, for a walking challenge that I'm holding in my Unlimited Community. We're going to be encouraging each other to get a certain amount of time or steps in per day. We're going to have prizes, we're going to have support, and it's really meant to show you what the power of walking can do, especially when you have a little bit of community support and accountability involved. So the link is below to sign up for Unlimited and join us for our walking challenge. I'll see you soon. Thank you!