Physical wellness encompasses a continuous balance in every dimension of wellness. From being physically well to having improved mental health and spiritual well-being, physical wellness is a lifestyle conducive to retaining your body, mind, and soul healthy.
Physical wellness comprises a variety of healthy behaviors including, taking a good diet, performing adequate exercise, avoiding drugs, and other related perilous habits.
In simple terms, Physical wellness involves making good choices in terms of diet, sleep, body movement, illness prevention, and stress.
What Are The Best Ways To Perk Up Your Physical Wellness?
Physical Wellness is the only key for optimal health and functioning of your body. Thus, it is important to identify the habits that negatively affect your well-being, quality of life, and your overall health. You can foster your Physical health following the strategies designed by health experts.
1. Stay Active And Keep Check On Your Physical Activity
Have you ever thought about how much time do you spend sitting in a chair as compared to the time you spend moving around? Well, the majority of us are familiar with the fact that being physically active is good for our health, still, most of us end up sitting for more than 9 hours a day.
Stuart Biddle, a Physical Activity and Health specialist says, “We sit too much, and research suggests that this is not very good for you. The poor health effects from too much sitting are separate from whether you are physically active or not. They are separate behaviors in the same way that smoking is different from the diet.”
Sitting for an extended period of time can cause severe health issues like cancers, diabetes, and cardiovascular disease. It may also weaken your gluteal muscles thus making it difficult to move around and increasing the likelihood of getting injuries.
Some other issues that you might face following a sedentary lifestyle are as follows:
- Sitting for a longer period may hinder your digestion that will directly affect your weight.
- It may cause your hip flexor muscles to shorten, thus causing problems for your back and hip muscles.
- Studies have also revealed an increased level of anxiety and depression in people who sit more.
- It is also linked with several heart diseases.
Contrary to this increased physical activity can help you avoid numerous diseases and control the already diagnosed diseases like blood pressure, anxiety, and depression.
As suggested by physical fitness experts, adults must get at least 150 minutes of physical activity a week to improve their overall health.
So, staying active, moving around, and spending less time sitting in a chair is the first strategy to meet your physical wellness goal.
2. Incorporate Strength Training Into Your Daily Workout Routine
Besides improving your cardiovascular system, it is also crucial to consider the strength, endurance, balance, and flexibility of your body muscles.
For maintaining the top level of your physical wellness, you have to maintain your muscle mass and muscle function which can be only attained by slotting in some weight training into your daily workout routine. Also, endurance and strength activities are important to be followed at any age and fitness level.
Benefits of Strength Training
- Strength training makes your muscle cells stronger which cannot be attained following any other exercise routine.
- It facilitates healthy aging while supporting your bone health as you age.
- Resistance training can also benefit people having chronic health conditions including obesity, arthritis and heart issues.
- Weight training also helps in preventing Sarcopenia (loss of lean muscle mass that comes with aging).
- Following strength training in your normal workout routine can also enhance your ability to move freely.
- It enables you build better body mechanics.
- Strength training has also numerous cardiovascular health benefits.
The Human Health Services of USA suggests that adolescents and children aged from 6 to 17, incorporate strength training into their 60 minutes of physical activity three days per week. While adults are recommended to follow muscle-strengthening workouts two days per week.
3. Weight Management Is Crucial For Physical Wellness
It is always a good idea to stay in shape because maintaining a healthy weight can lower the risk of numerous chronic diseases. Alongside lowering the likelihood of diseases like high blood pressure diabetes and strokes, a healthy weight can also cut off the risk of several types of cancer.
However, over 30 percent of the world’s population is obese and they are not aware of how to start working for a healthy weight. According to a recent WHO report, over 2.8 million people in the world are dying every year as a result of obesity.
Thus, to reach the optimal level of physical wellness you have to keep track of what you consume and how much time do you spend exercising.
If you find it difficult to keep track of your weight, there are numerous weight planners online that can do this favor for you. Among these tools is NIH Body Weight Planner, which is a research-based tool specially designed to help you reach your fitness goal.
4. Understand Your Metabolism To Avoid Middle-Age Spread
As we age, the ability of our bodies to consume calories slows down. Recent studies have revealed that the metabolism rate of our body slows down by 10 percent every decade after age 20, thus, making it difficult for your body to consume calories.
Besides burning fewer calories, you also lose lean muscle as you move to your 40s and beyond. Unless you are exercising and taking good care of your diet, it would be difficult to shed the extra pounds you are going to get in your later ages. So, the key to addressing your metabolism is to exercise daily and to learn when to stop eating.
If not addressed timely, aging accompanied with the extra pounds in your body can increase the risk of heart diseases, amputations, blindness, diabetes, and other severe conditions.
5. Make Better Choices And Create Healthier Habits
Physical wellness is directly related to making healthier choices. If you are getting adequate sleep, eating better, exercising daily, and are not smoking, you can spend a long and healthy life.
But, making healthy changes can be frustrating sometimes; you may also face numerous setbacks when you are trying to reach your goal. However, decades of scientific research have come up with strategies that can help you get your fitness goal.
The first move towards your physical wellness is, knowing your habits. Keep yourself aware of what you do regularly. This will help you identify the tasks that trigger your unhealthy habits thus making it easier for you to work on them. Disrupt the patterns that affect your mental health, from eating too much while watching television to joining your friends for smoke breaks, stop doing it. Instead, spend your energy and time on healthy habits like walk breaks and eating healthy snacks.
You might have worked on adopting healthy habits for yourself but the key is to stay on track. The road to physical wellness is full of bumps, you might postpone your health goals for immediate gratification but, imaging the future rewards of making healthier choices can help you stay on track.
The Last Words
Whether you are trying to get into shape, shed some extra pounds, or make healthier choices, it is never too late. Try incorporating different strategies until you identify the most appropriate way to achieve the optimal level of your physical wellness.
Lastly, what you need to understand is change is the process, you might not be able to follow things the way you planned, but in the end what’s important is, making the efforts and keep moving forward.
Related: 5 Good Workouts Recommended By Experts To Stay Fit Now