Practice the Art of Self-Care

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Practice the Art of Self-Care

You have a powerful tool at hand, that of practicing self-care.  Learning to take care of yourself –  in body, mind and spirit – is a practice like any other, one that requires you to show up!  Just as if you were training for an athletic event, pursuing a course of study or career, your dedication will pay off in achieving your goals.

Imagine you are literally glowing with good health, energy and vitality. It can be yours with a well-balanced lifestyle of physical activity, healthy meals and rest. As you make conscious decisions about improving in each of these areas, you’ll achieve a better quality of life and higher-level of functioning. Stamina will improve, as well as stability and balance. You will reduce risk of injury and of developing certain diseases.

Since October is Breast Cancer Awareness month, are you aware of how little activity it takes to reduce your risk of breast cancer? More than 30 studies show that as few as three hours a week of moderate to vigorous physical activity can both reduce the risk for developing breast cancer by 29% and lower a chance of recurrence by as much as 40%. That’s a great return on an investment of about 30 minutes a day.

Go organic with exercise!  Build activity into your day so it becomes more organic to your lifestyle. You don’t have to join a gym, run a marathon or buy fancy equipment.  Power walking is more than sufficient!  Think “activity” instead of “workout.” Find opportunities to move. Make every minute count – walk the distance, take the stairs, add steps throughout the day. Accumulate 30 minutes of activity in brief doses  for the same health benefits as one continuous session

Make a conscientious effort to use your muscles – stand up straight, sit without support, use core muscles to support your lower back and biceps to lift and carry, your glutes to squat down to the floor. Learn to do a proper squat, the #1 functional exercise for life. Do push-ups against the kitchen sink for upper body strength.

The mind-body connection:  Staying healthy physically can help you stay healthy emotionally. When you’re down in the dumps, you may not feel like exercising, but perhaps you should.  Studies show that even short bouts of exercise can boost your mood as effectively as medications, relieving anxiety and depression, while building resilience to stress.

A simple walk in the park refreshes the brain by providing relief from constant noise and nerve-wracking demands of city living.  The human brain’s ability to stay calm and focused is limited and can be overwhelmed with external stimulation, causing it to become distracted and forgetful.  Natural environments engage the brain with effortless attention, allowing for reflection.

Hone your practice of self-care by making healthier choices each day. The cumulative effect of small, deliberate improvements offers a big payoff over time.  As you delay instant gratification for long-term success, your self-control improves and better habits will prevail.

Interested in Having Joan Speak to Your Audience?  Everyone benefits from being healthy and fit. Contact Joan to discuss a presentation that will inspire your audience to take control of their health and wellbeing.  Contact Joan






  • Joan Pagano

    Joan Pagano has specialized in strength training for women since 1988 – training, teaching, and writing books on the subject, including Strength Training Exercises for Women (DK, 2014). When the health benefits of strength training started making headlines in the 1990s, and in particular how weight training could protect the bones and prevent osteoporosis, it was a natural segue for her. At that time, Joan was developing and delivering fitness training guidelines for osteoporosis to national audiences of exercise professionals. Currently Joan is recognized by the industry as a leading authority on exercise program design for osteoporosis. She is certified as an Exercise Physiologist by the American College of Sports Medicine (ACSM) and is on the Ambassadors Leadership Council for the National Osteoporosis Foundation. Visit Joan at:

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