Physical Wellness

 

Physical-Wellness

Physical Wellness is the ability to keep ourselves healthy and in good condition through exercise and healthy eating habits. Physical wellness also includes medically taking care of ourselves; seeing a doctor  on a yearly basis, taking proper steps when sick, and knowing when something is not right with your body.

Some of the physical benefits of physical wellness are looking good, feeling better, having more energy, and not getting sick as often.

Some psychological benefits of physical wellness are increased self-esteem, feeling more confident, self-control, and determination.

Physical Wellness Assessment

physical-wellness-assessment.png

 

Ways to improve your physical wellness

  • use stairs instead of elevator or escalator
  • park farther from your destination
  • improve eating habits
  • drink more water
  • maintain a normal sleep schedule and try to get 7-9 hours a night
  • workout with a friend and keep each other accountable
  • use a fitness and food tracker to see progress, set goals, and keep you on track

CDC recommendations for physical activity in adults

A) 150 minutes of moderate intensity aerobic activity every week and muscle strengthening and endurance activities 2 or more days a week working all the major muscle groups

B) 75 minutes of vigorous intensity aerobic activity every week and muscle strengthening and endurance activities 2 or more times a week working all the major muscle groups  

C) a mixture of both moderate and vigorous aerobic activity and muscle strengthen and endurance

Examples of aerobic exercises

  • swimming
  • running
  • biking
  • elliptical
  • roller blading
  • playing basketball

Examples of muscular strengthening and resistance

  • yoga
  • lifting weights
  • using resistance bands
  • Doing body weight exercises

 

Dietary Guidelines

  • Maintain a calorie balance
  • Consume nutrient dense food and beverages
  • Keep sodium consumption below 2300mg a day
  • Consume less than 10% of calormyplate_blueies from saturated fat
  • Consume less than 300mg of cholesterol in a day
  • Increase fruits and vegetables
  • Half of all grains consumed should be whole grain
  • Consume a wide variety or protein foods: seafood, dairy, lean meats , beans, and nuts

 

 

Aspects of wellness. (n.d.). Retrieved December 2, 2015, from http://hebraichealth.com/environmental-wellness/

Choose my plate. (2015). Retrieved December 2, 2015, from http://www.choosemyplate.gov/MyPlate

Dietary guidelines for americans, 2010. (2010). PsycEXTRA Dataset. doi:10.1037/e516742014-001

How much physical activity do adults need? (2015). Retrieved December 2, 2015, from http://www.cdc.gov/physicalactivity/basics/adults/

Physical wellness. (n.d.). Retrieved December 2, 2015, from http://definitionofwellness.com/dimensions-of-wellness/physical-wellness/

Physical wellness – uc davis shcs. (n.d.). Retrieved December 2, 2015, from https://shcs.ucdavis.edu/wellness/physical/#.Vl9zs7z5Pww

University of california, riverside. (n.d.). Retrieved December 2, 2015, from https://wellness.ucr.edu/physical_wellness.html

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s