Physical wellness is the ability to engage fully in the activities of daily life without undue physical strain or fatigue. It promotes a healthier body that is able to function more efficiently. Physical wellness includes healthy nutrition, regular exercise, adequate sleep and proper hygiene.
BENEFITS OF PHYSICAL WELLNESS
EMOTION AND MOOD
Aerobic exercise reduces stress and decreases the risk of anxiety and depression. Research shows that regular exercise can be as effective as medication in treating mild forms of depression and anxiety.
SELF-ESTEEM
Exercise and healthy eating help improve physical self-perceptions (positive body image), self-esteem and confidence.
SLEEP
Those who lead a healthy lifestyle tend to have less disturbed sleeping patterns than those who do not.
BRAIN FUNCTION
A balanced diet and regular physical activity have been shown to have a positive impact on memory and concentration.
DISEASE PREVENTION
Healthy eating and exercising decrease your risks for many conditions including heart disease, stroke, type II diabetes, high blood pressure, and some cancers.
PHYSICAL WELLNESS TIPS
1. EXERCISE
Build more physical activity into your daily routine. Take the stairs instead of the elevator, park further away from your destination or if possible walk all the way. Work up to walking 10,000 steps a day. Start walking the amount you can do comfortably then increase your steps gradually till you can comfortably do 10,000 per day. To measure your daily steps, you can get a pedometer that attaches to your trousers/skirt, or you can download a pedometer app from your app store of choice.It’s also recommended that you add resistance training to your exercise schedule. Muscles shrink and get weaker as you age. Resistance training helps to create muscle bulk and strength. You can add body-weight exercises such as push-ups or use free weights like dumbbells.
2. EAT
Eating more fruits and vegetables will keep you energized and healthy. Plants in their natural state contain more fiber, nutrients, minerals and vitamins. The CDC recommends eating a minimum of 5 servings of fruits and vegetables per day. The rest of your food intake should include 100% whole grains, protein rich foods (beans, nuts, seeds, fish, and poultry), dairy and healthy fats.Minimize your consumption of the 5 S’s: sweets, refined simple carbohydrates, saturated fats, high sodium foods and artificial sweeteners.If you need to lose weight, you’ll have to control your meal portions and try to eat smaller meals.
3. DRINK
Drink a minimum of 8 glasses of water each day. Your body consists of 60% water. Coffee, tea, soda and alcohol all cause a reduction in body fluids so they don’t count in your 8 glass requirement. The typical signs of dehydration are exhaustion, lethargy, muscle weakness, and memory lapses. Drinking more water will increase your energy levels and your psychological focus.
4. SLEEP
Keep regular bed-times and wake-up times. Staying on a regular sleep schedule will help you sleep better. Try to get 7 – 9 hours of sleep each night. Research suggests that people who sleep at least 7 hours per night are more productive, more focused, leaner, less sick, age slower and live longer than people who sleep less than 7 hours per night.Here are some tips to help you sleep better:
- Practice unwinding activities such as yoga before going to bed.
- Do not consume caffeine or alcohol a few hours before going to bed.
- Keep your room dark and quiet.
- Reserve your bed for sleeping only and try to do other activities such as watching TV in other areas.
- Limit the use of electronics prior to going to bed.
5. BREATHE
Practice deep diaphragmatic breathing every day. This is breathing deeply using your belly (diaphragm). Breathe in slowly for 4 to 6 seconds, hold your breath for 4 to 12 seconds, and exhale for 4 to 6 seconds. For optimum results deep belly breathe for at least 10 minutes an day.
6. QUIT
Avoid unhealthy habits such as unsafe sex.Stop smoking and protect yourself from second-hand smoke.Avoid sugar. Use fat and salt in moderation. Instead of salt use spices such as red pepper, cumin, turmeric and cinnamon to your meals. They have all been shown to have anti-inflammatory benefits. They also add flavor to a meal without any additional calories.Limit alcoholic beverages to no more than 1 drink per day.
7. MAINTAIN
Obesity has been linked to heart disease, diabetes, cancer and a host of other ailments. If you are overweight, losing weight is helpful. But it’s more important to maintain the weight loss to reap the long-term benefits. To prevent the pounds from piling back on you should continue the habits that helped you lose weight rather than going back to your old habits once you achieve your goal.Maintain a healthy weight by exercising regularly, eating a healthy diet and getting adequate sleep. Not sleeping enough increases the chances of overeating the next day.
8. LISTEN
Listen to your body and it is telling you. Don’t push yourself beyond what you are capable of. Work towards your goals gradually. Learn to recognize the early warning signs of stress, fatigue or illness. In such cases all that maybe required is rest and relaxation. At other times you need to take responsibility for personal illness and know when professional medical attention is needed. It is recommended that you visit your doctor at least once a year for a medical check-up.
FINALLY…
What do you consider to be your most prized possession? Perhaps it’s your home? Your car? Your book collection? Actually it’s your body. Because without it, none of your other possessions would be of any use to you. Make it a point to care for your beautiful body. You’ve got just the one! If you don’t care for it, no one else will.
THANKS FOR READING
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