Differences

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--- self-care [2019/01/26 13:29] – [Physical Exercise] added stretching and yoga greenandblack
+++ self-care [2019/02/15 02:04] – [Approaches] cosmic
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 ====== Self-care ======
 Self-care is any necessary human regulatory function which is under individual control, deliberate and self-initiated.
+//
+Note: The information in this section is based on our personal and collective experiences. What works for the authors of this page, may not be right for you. Use common sense and look after yourself. When it comes to health, always seek the advice of a trained medical professional if possible.
+//
 ===== Activities of Daily Living =====
-==== Personal Hygeine ====
+[[self-care:activities-of-daily-living|Activities of Daily Living]] includes topics about personal hygeine, sleeping, eating and nutrition, medication, housekeeping, managing money, moving, food safety, preparing meals, grocery shopping, and communication. Many of the topics in this section provide examples of what tasks may be part of someone's day to day life and may be useful when trying to achieve personal self-care goals.
-Personal hygiene involves those practices performed by an individual to care for one's bodily health and well being, through cleanliness. Practices that are generally considered proper hygiene include bathing regularly, washing hands regularly and especially before handling food, washing scalp hair, wearing clean clothing, brushing teeth, cutting finger nails, covering one's mouth when coughing, disposal of soiled tissues appropriately, making sure toilets are clean, and making sure food handling areas are clean, besides other practices. People tend to develop a routine for attending to their personal hygiene needs.
-==== Sleeping ====
+One example of a place to start when it comes to practicing self-care in your daily activities is the TLDR 6-3-1 Rule below.
-Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment.
+==== The TLDR 6-3-1 Rule ====
+At the [[https://en.wikipedia.org/wiki/Chaos_Communication_Congress | Chaos Communications Congress]], hackers are encouraged to follow the 6-3-1 rule. That means a minimum of six hours of sleep, three meals per day and one shower. It's sometimes easy to forget the basics of caring for one's self and those around you. This is a good basic starting point for most people.
-==== Eating ====
-==== Medication ====
-==== Housekeeping ====
-==== Managing money ====
-==== Moving within the community ====
-==== Preparing meals ====
-==== Grocery shopping ====
-==== Communication ====
 ----
 ===== Approaches =====
+[[self-care:approaches|Approaches to Self-Care]]
 ==== Physical Exercise ====
 Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.
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 === Anaerobic Exercise ===
 Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells.
+  * Bodyweight exercises are strength training exercises that use the individual's own weight to provide resistance against gravity.
+  * Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction.
 === Flexibility Exercise ===
 {{ :whole-body-stretching-routine.png?direct&300|}}
-Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.
+Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. Each stretch should be held for a minimum of 10–20 seconds and stretched to the point of mild discomfort but not pain.
   * Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. Stretching combined with pulse-raising activities form part of warm-up routines. You should warm up in the morning, before exercising.
   * Yoga is a physical activity consisting largely of postures called asanas, often connected by flowing sequences called vinyasas, sometimes accompanied by the breathing exercises of pranayama, and usually ending with a period of relaxation or meditation. Yoga combined with a light walk form part of cool-down routines. You should cool down in the evenings, after exercising.
+=== Martial Arts ===
+Martial Arts can be a great way to get all of the exercise you need whilst building confidence and learning how to better defend yourself and your friends, family and comrades when in physical danger. It can involve and is complemented by all of the types of exercise above. There are many different types of Martial Arts practices and many many people cross-train in more than one style. Here is a small selection:
+* [[https://en.wikipedia.org/wiki/Boxing | Boxing]] - Striking with fists - Great for fitness and developing your striking power. A great starting point for all other martial arts. Emphasis on developing good footwork and punching technique.
+* [[https://en.wikipedia.org/wiki/Muay_Thai | Muay Thai]] (Thai Kick Boxing) - Striking with fists, elbows, knees and legs - Standing up Grappling (called clinching) - An awesome all-round martial art known as the science of 8 limbs. Probably the most effective system for self defence as it is designed to do the most damage to your opponent with a variety of simple but effective strikes. Has the best shorts :)
+* [[https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu | Brazilian Jiu-Jitsu]] - Grappling - Ground based - A martial art primarily for fighting when on the ground (after taking your opponent to the ground or being taken down yourself). It is highly technical and takes a long to time to get decent at but can save your life in a self defence situation. Most Mixed Martial Arts fighters train in Brazilian Jiu-Jitsu alongside some form of striking style.
+== Finding somewhere to train ==
+Sometimes it can be hard to find a good gym to train in that is welcoming. Avoid anything that is super macho and look for places that do mixed gender classes. Recommendations from people you know are best. Don't be afraid to sign up for some beginner classes at various gyms until you find something that suits you. Many gyms have ridiculously cheap beginner sessions as they hope that anyone who enjoys their space will sign up for full price membership in the long term.
+Alternatively, if you know some friends who have some training, you could set up your own sessions. In the UK, there is a network of "red gyms" which are anti-fascist community gyms that aim to create an accessible and non-macho environment for leftists to learn martial arts and stay fit.
 ==== Healthy Diet ====
 {{ :hepjan2015.jpg?nolink&400|}}
 A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories. A healthy diet contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.
 === Vegetables and Fruit (1/2) ===
 A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits.
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 ==== Mindfulness ====
-Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. There are several exercises designed to develop mindfulness meditation, including the use of guided meditations. One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations of breathing in the proximity of one’s nostrils or to the movements of the abdomen when breathing in and out. In this meditation practice, one does not try to control one’s breathing, but attempts to simply be aware of one’s natural breathing process. When engaged in this practice, the mind will often run off to other thoughts and associations, and if this happens, one passively notices that the mind has wandered, and in an accepting, non-judgmental way, returns to focusing on breathing. In body-scan meditation the attention is directed at various areas of the body and noting body sensations that happen in the present moment.
+Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. There are several exercises designed to develop mindfulness meditation, including the use of guided meditations.
+One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations of breathing in the proximity of one’s nostrils or to the movements of the abdomen when breathing in and out.
+In this meditation practice, one does not try to control one’s breathing, but attempts to simply be aware of one’s natural breathing process. When engaged in this practice, the mind will often run off to other thoughts and associations, and if this happens, one passively notices that the mind has wandered, and in an accepting, non-judgmental way, returns to focusing on breathing. In body-scan meditation the attention is directed at various areas of the body and noting body sensations that happen in the present moment.
 ==== Pain Management ====
 ==== Stress Management ====
 ==== Personal Development ====
+===== Further Reading =====