Physical wellness is the ability to maintain healthy quality of life by taking care of the body for optimal health and functioning. Physical wellness promotes proper care that gets us through our daily activities without undue fatigue or physical stress. To achieve overall physical wellness, we must be proactive and take responsibility for various aspects of our lives including the followings:
Regular physical activity does not mean having a gym membership or lifting heavy weights. In fact, 20-30 minutes of moderate exercise 3-5 days per week is sufficient. Activities could include brisk walking, swimming, biking, running or other aerobic activities. Once you are used to the routine of regular exercise, it won’t hurt to add some light weight training to your regimen. Also, including stretching and flexibility activities like yoga helps to promote physical wellbeing. In addition to maintaining healthy bones, joints, and muscles, regular physical activity helps to minimize the risk of certain health problems such as diabetes, hypertension, heart disease, and stroke. Furthermore, regular physical exercise can help to increase energy, maintain proper weight, reduce stress, and increase feelings of mental well-being. Remember that when starting any exercise program, it is better to start slowly and increase your activity safely.
Eating well-balanced and nutritious meals that contain rainbow of fruits and vegetables is perhaps one of the best ways to maintain physical wellness. Stay hydrated by drinking adequate clean water instead of fruit juices or carbonated beverages. Minimize the amount of caffeinated beverages such as teas and coffees. I’m not suggesting that you give up your coffee if you are a coffee drinker. I love coffee and I still drink about two cups a day. The same goes with eating; I still enjoy occasional fast food, and I believe that moderation in many areas of life is the key to healthy living. Snack on fruits, vegetables, nuts and seeds throughout the day or when you feel hungry before meal time. Other healthier food habits we can adopt to replace some old ones include; reducing the amount of sugar intake, switching to whole grains, and eating less processed foods. A handful of potato chips once in a while will not kill you but eating a big bag of salty chips and washing it down with a few glasses of sugary soda many times a week is a surely a recipe for disaster.
Rest and Adequate Sleep
Taking the time to unwind after a busy or stressful day is not only good for stress management, but also for your overall mental well-being. You can harness the power of the mind-body connection to help decrease anxiety and improve sleep. Stress is the physical, emotional, and mental response to the demands of our daily lives. While some amount of stress is sometimes helpful, excessive stress has been shown to cause a number of physiological and psychological problems. In addition to helping to minimize physical and mental fatigue, adequate sleep also helps your body and mind rest and repair.
Functioning at optimal level is possible by cultivating new healthy habits that increase quality of life and reduces the risk of illness and injury. In addition to the physical vitality you enjoy from being well, you also benefit psychologically by having a sense of control and overall boost in self-esteem and confidence. A few other factors that can help us achieve overall physical wellness includes; routine medical exams, immunizations, as well as the use of seat belts, helmets, and other protective gears.
Besides taking the above self-care responsibilities, we must also avoid self-destructive behaviors such as over eating, smoking, substance abuse, and excessive alcohol use.
What other tips would you like to share? Please add your comments below.