Strategies to Enhance your Physical Wellness
The physical dimension of wellness involves encouraging regular activities that produce endurance, flexibility and strength.
The physical dimension of wellness encourages cardiovascular flexibility and strength and also encourages regular, physical activity. Physical development encourages knowledge about food and nutrition and discourages the use of tobacco, drugs and excessive alcohol consumption. Physical Wellness encourages consumption and activities which contribute to high level wellness, including medical self-care and appropriate use of the medical system.
As you travel the physical wellness path, you’ll strive to spend more time each week building endurance, flexibility and physical strength. Sometimes the path may become narrow and treacherous-you’ll become more aware of the hazards around you and you’ll begin to take safety precautions so you may travel your path successfully. The physical dimension of wellness entails taking responsibility and care for minor illnesses and also knowing when professional medical attention is needed.
By traveling the wellness path, physically, you’ll be able to monitor your own vital signs and understand your body’s warning signs. You’ll understand and appreciate the relationship between sound nutrition and how your body performs. The physical dimension of wellness provides almost immediate beneficial results-both physical and psychological. The physical benefits of looking good and feeling terrific most often lead to the psychological benefits of enhanced self-esteem, self control determination and a sense of direction.
- As you travel the wellness path, you’ll begin to believe that – physically.
- It’s better to consume foods and beverages that enhance good health rather than those which impair it.
- It’s better to be physically fit than out of shape.
Steps For Improving Physical Wellness / Physical Fitness
Physical wellness is the ability to apply your knowledge, motivation, commitment, behavior, self management, attitude, and skills toward achieving your personal fitness and health goals. A wise person once said, “Those who think they have no time for exercise will sooner or later have to find time for illness.” Physical wellness can be maintained by applying the knowledge and skills of sound nutrition, exercise, and safety to everyday life.
- Exercise three time a week, 20-30 minutes per session
- Use the stairs instead of the elevator or escalator, and walk whenever possible
- Get consistent and adequate sleep
- Use seat belts and helmets, and encourage others to do so
- Learn to recognize early signs of illness
- Listen to your body
- Practice safe sex
- Eat breakfast – it’s the most important meal of the day
- Eat a variety of healthy foods
- Stop smoking and protect yourself against second-hand smoke
- Control your meal portions and try to eat smaller, more frequent meals throughout the day
- Use sugar, salt, fat, and alcohol in moderation
Physical Wellness means taking care of one’s self through healthy eating, active living, and self-care practices which support optimal development and functioning.
There are 4 major areas of physical health & wellness which concern university students in particular:
Alcohol and Drugs
Sex and Sexuality
Nutrition and Exercise
Sleep and Headaches
How to achieve Physical Wellness:
|Limit your consumption of alcohol and other toxic substances|
|Maintain a regular fitness routine and aim for 150 min of moderate to vigorous exercise per week|
|Eat a balanced meal that supports the demands of your physical and academic lifestyle|
|Know about your body and sexuality & practice safer sex|
|See a doctor for regular check-ups and sleep enough so that you feel rested|
Strategies to Enhance your Physical Wellness
- Try to keep alcohol consumption to a moderate amount. Drinking plenty of water will help to decrease a hangover the next morning
- Research the 4 main types of contraception (natural, barrier, intra-uterine, and hormonal) — different methods work well for different women and men
- Get regularly tested for STIs — some of the most common types of STIs do not present symptoms and are easily curable
- Mix half-caffeinated with half-decaffeinated coffee to avoid becoming too dependent on caffeine
- Shop around the perimeter of the grocery store more often because that’s where all the nutrient-dense food is!
- Get up at the same time each morning (including weekends) to promote good sleep habits, prevent fatigue, and in crease mental functioning
- Create an optimal opportunity for quality sleep by improving your sleep environment: your bedroom needs to be dark, slightly cool, and contain no electronic devices
- You can ease a headache or migraine by drinking lots of water and taking a nap (no more than 90 minutes)
- Set small, reasonable fitness goals for yourself. For example, commit to walking 30 min a day for 2 weeks, then pro- gress to 15 min of walking and 15 min of running per day for the next 2 weeks, etc.
- Avoid the all or nothing mentality when it comes to exercise— a 10 min walk here and there is still better than nothing