The Fitness Zone

Rest is more! The importance of rest and self care in fitness

Aug 23, 2023 | by Shaun Radford

Are you feeling run down lately? More tired than usually or finding it hard to wind down to sleep? You are not the only one. We find ourselves busier than ever today, finding it hard to disconnect from our day to day and focus inwardly for self care.

In this video, join Shaun to discuss what self care is, why we find it hard to disconnect in the modern day and some tips on how to create some good self care habits for yourself and our clients. And remember, sometimes rest…is more!

We discussed some areas of self care through that video. And to summarise the benefits and how to do this, read on.

The Benefits of Prioritising Self-Care and Rest

Prioritising self-care and rest can have numerous benefits for overall health and well-being, including:

  • Improved physical health: Proper nutrition, regular exercise, and sufficient sleep can improve physical health and reduce the risk of chronic illness.
  • Improved mental health: Self-care activities like meditation and therapy can help manage stress and anxiety and improve mental well-being.
  • Increased energy and productivity: Taking regular breaks and getting enough sleep can boost energy levels and improve productivity.
  • Better relationships: Prioritising self-care and rest can help create a sense of balance in life, making it easier to maintain healthy relationships with others.
  • Reduced stress: Rest and self-care can reduce stress levels, which can improve mental and physical health and overall well-being.
So How Do I Create Self-Care And Rest In My Life?

Here are some tips for practising self-care and rest:

  1. Prioritise sleep: Aim for at least 7-8 hours of sleep per night and establish a regular sleep schedule.
  1. Practice mindfulness: Try incorporating mindfulness practices like meditation or deep breathing into your daily routine.
  2. Engage in physical activity: Find a form of exercise that you enjoy, and try to engage in it regularly.
  1. Eat a balanced diet: Focus on eating a diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins.
  1. Set boundaries: Learn to say “no” to commitments that do not align with your priorities, and establish healthy boundaries in your relationships.
  1. Take breaks: Allow yourself regular breaks throughout the day to recharge and reset.
  1. Practice self-compassion: Be kind to yourself and prioritize self-compassion by reframing negative self-talk and taking time for self-care activities that nourish your mind and body.
  1. Connect with others: Cultivate meaningful connections with loved ones and engage in activities that bring you joy and fulfillment.
  1. Disconnect from technology: Take a break from technology and social media to reduce stress levels and promote mental clarity.
  1. Seek support: Don’t be afraid to reach out for support when you need it, whether it be from a trusted friend or a mental health professional.
In Conclusion

Self-care and rest are essential components of overall health and well-being. By prioritising activities that promote physical and mental health, we can reduce the risk of chronic illness, improve our energy levels and productivity, and maintain healthy relationships with others. Taking time for rest and relaxation can also reduce stress levels and improve overall well-being. Making self-care and rest a priority is crucial for achieving optimal health and living a fulfilling life.


  1. Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189-193.
  2. World Health Organization. (2022). Physical activity.
  3. National Sleep Foundation. (2022). Healthy sleep tips.
  4. American Psychological Association. (2019). Self-care.
  5. Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical psychology review, 21(1), 33-61.
  6. National Sleep Foundation. (n.d.). Why Do We Need Sleep? Retrieved from
Shaun Radford

Shaun Radford

Having worked and studied in the fitness industry in both New Zealand and Australia for over fourteen years, Shaun has held positions as a group exercise instructor, personal trainer, educator and mentor for personal trainers and training clients. With a passion for education and strong teams, Shaun revels in empowering future personal trainers and businesses to expand their minds and think differently. In recent years Shaun presents at conferences and for businesses on how to take their clients and teams to the next level, aiming for goals to be hit and client retention through inclusive practices and mental health support.

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Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.