Today we will be looking at physical wellness. While we have touched on keeping up with physical activity extensively in past articles, here and here are a couple, we have not spent too much time discussing the other aspects of physical wellness besides workout routines. Physical wellness involves not just exercise but making smart decisions on diet and limiting or eliminating harmful recreational substances like tobacco and alcohol, as well as getting an appropriate amount of sleep every night and seeking treatment for mental and physical illnesses. Physical wellness involves the wellness of the entire body, not just exercising and eating right.
Just like we tend to excel in a few aspects of wellness but falter in others, within physical wellness we experience the same tendencies. Usually we are good at a few parts like maybe you exercise and eat healthy but have a hard time getting 6-8 hours of sleep a night. In many ways, physical wellness is the most holistic aspect of all of the wellness subgenres. With so many aspects to physical wellness it can feel overwhelming at times to maintain all the facets, especially when there is imbalance in other parts of your life. So to counteract that we will first begin with a self assessment like we have done in the other wellnesses.
On a scale of 1 to 4, 1 being never, 2 being seldom, 3 being usually and 4 being always, rank the below statements:
1- I get 6-8 hours of sleep most nights.
2- I strive to be active for 20 -30 minutes a day or get at least 10,000 steps a day
3- I eat balanced meals.
4- I abstain from tobacco products.
5- I drink rarely or if I do I drink under 3 drinks in a seating.
6- I protect myself from getting ill (washing hands, safe sex, taking doctor recommended medicine)
7- I get doctor check ups as needed (dental cleanings, physicals etc.)
After you finish rating the statements, calculate your number to see where you stand. Any scores under 15 need attention and any score under 19 can use some improvement. From these seven questions you will also get a good idea of the aspect of physical wellness you struggle with the most. Because we tend to be good in one area or another we have divided the seven questions into two groups: active health and proactive health. Active health includes exercise and diet, proactive includes drinking and tobacco use, doctor visits and protecting oneself and sleeping. Our strengths and weaknesses tend to fall into one of these two categories with physical health. To help improve these areas, below are a list of tips, find your weak category and learn on ways you can improve
Create a Schedule
Create a schedule and plan. Active health tends to falter when we are in a rush or do not plan accordingly. Most of us prefer healthy food made well but when the meals weren't prepped or the groceries not bought, we end up eating fast food. Same goes with exercise, we tend to push exercise to the end of the day and simply run out of time and energy.
Do Little Activities
Take the stairs instead of the elevator, go for a little walk at lunch, skip dessert once a week, little things like these can really add up over time and on days when we do truly run out of time, can give us a little saving grace
Be Held Accountable
Whether it is a friend or a journal, make a goal and do weekly check ins on this goal. Make appointments for check ups if needed, and heed your doctor's advice. Have an accountability friend check in with you on your sleep, wellness and recreational activities.
Two Weeks to Make a Habit
It takes two weeks to make a habit, so be patient with yourself. Anything you struggle with, give yourself two weeks to achieve your goal, whether it is sleeping more or drinking less, both are triggered by chemical releases in the brain that need time to adjust to new lifestyles.
Know When it is a Problem
If simple goal setting isn't enough, know when to call in the professionals. Just like a cold needs medicine so does addiction or destructive behavior. Though the medicine for these tend to be talk therapy so much harder to achieve your health is worth the investment.
How do you maintain your physical wellness? What are your favorite tips? Let us know your comments and questions at info@bullionite.com
These exercises are offered only as suggestions and don't take the place of medical advice. If you are currently seeking medical help or counseling, run these exercises past your doctor before trying them. These exercises are also not meant to substitute medical advice or medications previously prescribed.