9 Self-Care Tips to Take Care of Yourself in 10 Minutes

When someone says, "Take care of yourself," what do you think they mean? It is a common, literal expression used when saying goodbye. It generally means to be well, make good choices and stay safe while traveling. Having been in the fitness business for decades, I interpret it as making healthy choices regarding exercise, nutritious foods, sleep and stress relief -- and so should you.

Taking care of yourself means mastering these important self-care activities to improve how we handle stress, exercise, sleep, eat and breathe properly. Stress is our biggest battle when it comes to taking care of ourselves, and mitigating it can help us live longer and avoid chronic illnesses in our later years, such as cardiovascular diseases, high blood pressure, metabolic syndrome and some cancers.

Here is a list of self-care tips that take only minutes a day and can make a difference between truly taking care of yourself or not.

1. Get Some Light Exercise

Walking a few times a day for 10-20 minutes will help you manage your weight and blood sugar, but it also will help you sleep better at night. Basic calisthenics, lifting dumbbells and stretching can be life-changing when introduced into your daily routine.

Light exercise can be easily incorporated during commercials on television shows, a 10-minute lunch break or during a few minutes before or after waking up. It doesn't matter how you get it into your day; just adding some movement counts.

Read Next: The Best Workouts to Prepare for the New Army Fitness Test

2. Improve Your Sleep

Most Americans do not get enough restorative sleep. Reducing caffeine intake will help, but establishing a consistent sleep routine before going to bed is key. Just like you help a toddler go to sleep, you also need a ritual sleep process.

Set an alarm nine hours before you need to wake up. Take an hour to set the scene for bedtime. This means no more screen time, dimming all the lights, cooling your room and taking a quick shower or bath.

3. Eat Well

Making good food choices can be a challenge, but we must strive to avoid overly processed foods. Most Americans should increase their intake of fruits, vegetables, lean meats, fish, nuts and grains, with a focus on portion control, to derive the energy-boosting and stress-fighting benefits from their food. Think of food as your daily fuel to accomplish what you want and need. It also helps with recovering from today's stresses and stockpiling the fuel for tomorrow.

4. Breathe to Reduce Stress

Learning to breathe to relieve stress is one of nature's most powerful tools for humans. From the moment we are born to the moment we leave this world, improving our ability to breathe enhances performance and reduces stress and anxiety, which makes sense. See these related articles and videos for more:

• The Importance of Breathing
• Breathing During Exercise
• Video: Importance of Breathing

Those are the big four of taking care of yourself, but here are several quick five- to 10-minute activities to help you master this self-care function.

1. Take a Break

About every hour, take five minutes from long periods of sitting to walk, stretch, drink water or talk to someone. The simple act of getting up, walking around and breathing can help you refocus and clear your head.

2. List 3 Things You Are Grateful for

Taking a moment and writing down three things you are thankful for or appreciate can help you reduce stress and anxiety and increase happiness.

3. Get Fresh Air and Sunlight

Both fresh air and sunlight help you take care of yourself and require just minutes a day. Sunlight enables the body to produce Vitamin D, which is essential for bone health, immune response and overall well-being. Being outdoors in fresh air can enhance your mood, alleviate stress and sharpen mental clarity.

4. Clean Up Your Space

Take 10 minutes to straighten up your workplace or the room where you relax. A clean environment can effectively reduce stress and enhance feelings of relaxation, both at home and when focusing on work. A world of cluttered spaces can heighten stress levels, whereas a clean and organized setting fosters relaxation and well-being.

5. Get Regular Checkups

Taking care of yourself means getting medical and dental checkups annually or every six months -- and this includes teeth cleanings. The timing of medical checkups should be discussed with a doctor, taking into account personal health requirements and risks.

The next time someone says, "Take care of yourself," take it literally and focus on incorporating these tips into your daily activities. For more healthy ideas, check out the Military.com Fitness Section, which has hundreds of articles on topics such as exercise, sleep, nutrition, stress relief and more.

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