Exercise for Self Care: How a Simple Nighttime Routine Helped Me Reclaim My Peace

Why I Turned to Exercise for Self Care

It all started in a therapist’s office. I was venting about how every day felt like a losing race—chasing after chores, juggling work, parenting a toddler, managing debt, and preparing for another baby. Somewhere in the chaos, I lost myself. That’s when my therapist gently said, “You need time for you. Not for chores. Not for productivity. Just you.” It hit hard. And it made sense. I had been so consumed by responsibilities that I never paused to breathe—let alone take care of my mental health. That’s when I decided to start using exercise for self care.

Why Exercise Is a Powerful Self Care Tool

Many of us think of exercise as a way to lose weight or build muscle. But it can be so much more than that—especially when it comes to mental and emotional health.

Exercise:

Boosts endorphins, improving mood and energy
Helps lower stress hormones like cortisol
Improves sleep quality
Builds confidence through consistency
Creates space for reflection and emotional reset

Even short sessions can have powerful effects. According to the Mayo Clinic, regular physical activity can ease symptoms of anxiety and depression by releasing feel-good brain chemicals and distracting from worries.

My Push-Pull-Legs Routine: Simple and Sustainable

I didn’t want something complicated. I needed a routine that was:

Short (30 minutes or less)
Repeatable
Doable at home
Grounded in habit-building, not perfection

I landed on a push-pull-legs (PPL) split—three days, three movements each day, three sets of 10 reps. Here’s what it looks like:

Push Day (Chest, Shoulders, Triceps)

Inclined push-ups
Band-assisted dips
Shoulder raises

Pull Day (Back, Biceps)

Deadlifts (135 lbs)
Band-assisted pull-ups
Bicep curls

Leg Day (Quads, Glutes, Hamstrings)

Back squats

I rotate these days each evening, followed by a calming dog walk. It’s not just physical—it’s a chance to slow down and breathe.

The Mental Shift: Reflection and Routine

Exercise has become my anchor. Each night, I ask myself:

What went well today?
What drained me?
How can I improve tomorrow?

Instead of spiraling in stress, I now have a rhythm that gives me a sense of control. It’s not about crushing personal records—it’s about showing up. For my body. For my mind. For myself.

And that’s what self care through exercise really means.

Tips for Starting Your Own Exercise Self Care Routine

If you’re overwhelmed or anxious and don’t know where to start, here’s what helped me:

✅ Start small. Even 10 minutes of movement is progress.
✅ Schedule it like an appointment. My workouts happen after my sons bedtime routine—non-negotiable.
✅ Pick movements you enjoy. You don’t need to follow a perfect program. Just move.
✅ Use what you have. No gym? No problem. Bodyweight, resistance bands, or light dumbbells are enough.
✅ Pair it with reflection. Think of it as a pause button for your day—not just a physical task.

Over time, it becomes less about working out and more about working in—building awareness, emotional strength, and calm.

Final Thoughts: Lifting More Than Just Weights

If you’re reading this and feel like you’re barely staying afloat—know that I get it. You’re not alone. Life can feel heavy, but you don’t have to carry it all at once.

Using exercise for self care won’t magically erase stress. But it can help you build a little peace each day. And sometimes, that’s more than enough to keep going.

Feeling stuck? Check out Why Small Obtainable Goals Matter: Steps to Big Success to start building momentum one step at a time.

I’m lucky enough to have a home gym with a barbell and some free weights. But you don’t need a fancy setup to get started. If you’re on a budget or live in a small space, resistance bands are a fantastic alternative:

VEICK Resistance Bands Set – Great for full-body workouts with multiple resistance levels.
Whatafit Resistance Bands Set – Compact, durable, and perfect for beginners or travel workouts.

Start where you are, with what you have. Show up for yourself—because you deserve that time, that care, and that breath of calm.