Physical Wellness Archives

Physical wellness is vital to bodily, mental, and emotional well-being. Someone who’s physically well can perform daily activities without excessive fatigue or undue stress. But what does it mean to be physically sound—exactly? To know that, one must first understand what it’s not. To be in good physical condition has nothing to do with the body beautiful or extreme levels of fitness [1].

The American Dilemma

Most Americans don’t move enough to maintain a healthy, physical body. That’s according to a Gallup study taken more than ten years ago, and the situation has since gotten worse. Only 38% of those asked had exercised—or been physically active—in recent days.

A more in-depth survey studied the behavior of 400,000 Americans nationwide. Only 27% of those met the government’s guideline of 30+ minutes of physical activity five days a week [2].

More than Just Exercise

Physical wellness is not only about exercise, though activity is a vital part. Most online searches bring up results that suggest people should eat less and move more. That’s become something of a cliché in recent times. OK, modern society has gotten increasingly sedentary compared to previous generations. And yes, food consumption is far too high, but it’s not the whole picture.

Physical well-being is also about forming new habits, avoidance, prevention, and lifestyle changes [3].

What You Need to Know

There’s a minefield of information and misinformation out there on this topic. Micro analysis is always confusing and never helpful. So, the purpose of this piece is to simplify the definition of physical well-being. Maintenance of the physical body needs regular activity, proper nutrition, sleep, hygiene, and relaxation. When a person embraces all the above, great things can come to pass.

The direct relationship between the physical and mental workings of the human body is well-documented. There’s truth in the saying, healthy body, healthy mind [4].

How Physically Well Are You?

Consider the five points below and ask yourself which of the boxes you can honestly check.

Do you:

Sleep well?
Eat balanced, nutritious meals more often than not?
Get plenty of regular physical activity?
Maintain good personal hygiene?
Switch off and relax when necessary?

Most of us can improve in at least one or more of the areas above. To realize physical well-being is about maintenance as much as achievement. It may also require sacrifices where bad habits are involved. Some examples are smoking tobacco, excessive alcohol consumption, and routine snacking. Personal physical care must be a part of healthy lifestyle behavior if it’s to work.

Why Physical Wellness Is So Important

The obvious answer is to feel good and to prevent the onset of illness and disease. A healthy body also improves mental functions as well as physical. You don’t have to be physically ill or diseased to be unwell, though. There are four, hugely significant reasons why physical wellness is so critical [5].

Ensures proper bodily functions and thus improves longevity and wards off illness
Improves mood and mental alertness
Keeps internal and external organs in check
Maintains energy levels

The rest of this piece looks at the five ways to achieve and maintain your physical well-being.

#1 Sleep Better

Sleep is vital to normal brain function and body systems. We now know that chronic sleep deprivation or poor quality sleep has many negative health implications. Those who sleep well perform better in all areas of life. They maintain healthier physical, mental, and emotional states than those who lack adequate slumber. Overly tired Americans are unlikely to embark on a new exercise regime [6].

Tips for a better sleep

Sometimes, a simple change in one’s bedtime routine is enough to improve sleep. The National Sleep Foundation has some useful suggestions that are known to promote better slumber [7].

Decide on a regular sleep schedule (including weekends) and stick to it
Expose your eyes to bright daylight in the morning
Avoid daytime napping when possible, especially after 3pm
Avoid overly bright lighting an hour or more before bedtime
Take regular exercise. Avoid strenuous workouts near bedtime if you have sleep issues
Create a relaxing, pre-sleep routine an hour or so before bed
Avoid drinking hot or cold caffeinated beverages after dinner
Avoid alcoholic drinks before bedtime
Avoid large meals or heavy snacks close to bedtime
Avoid any medications—where possible—that may disrupt sleep
Ensure your bedroom is cool, comfortable, and free of clutter or other distractions
Get up and do something relaxing—in low light—if you can’t sleep after 20 minutes

Check the points above against your bedtime routine if you have sleep issues. Often, a few small changes can make the world of different [8], [9], [10], [11], [12], [13], [14], [15], [16], [17].

Many Americans can’t sleep because of underlying medical problems. It’s advisable to look toward professional help if none of the homemade solutions above work [18].

#2 Eat Well for Energy, Growth, and Repair

To eat well doesn’t mean having whatever you want whenever you want it. Americans today overeat far too often. Also, snacking between meals is a modern-day phenomenon that’s damaging the physical well-being of a nation. Furthermore, most snacks consumed in the US are high in calories yet have little nutritional value. Thus, eating well is about maintaining nutritional balance [19].

Nourishing foods are vital to bodily functions and benefit all people of any age. Proper nutrition supports growth, aging, repair, and helps to maintain body weight. A healthy diet also lessens the risk of 20th-century chronic diseases. There’s every reason to eat well, and no good reason not to [20].

Healthy eating 101

Search online for nutritional help, and you get thousands of well-meaning authors offering advice. Don’t let it overwhelm you. Below are six simple tips that guarantee healthier eating:

Get to know what constitutes healthy, balanced meals (see below)
Only eat breakfast if you feel hungry
Avoid harmful processed foods whenever possible
Find time to relax and enjoy mealtimes; eat slowly
Stay hydrated throughout the day (many Americans don’t)
Avoid snacking when you’re not hungry

It doesn’t take long to form healthy, balanced eating habits with nutritious meals. A wholesome plate consists of a quarter carbohydrate, a quarter protein, and half vegetables. The food choices are endless. Don’t be afraid to introduce healthy fats into the diet either [21], [22], [23], [24], 25], [26].

#3 Physical Activity

Being physically active doesn’t mean torturous workouts that rob your valuable time. There is a variety of different ways to get moving, and they don’t have to involve hours down at the local gym. Regular physical activity can be something to relish with a slight change in mindset.

Here are a handful of the many creative ways that can make the daily workout enjoyable:

Get outdoors and play with the kids
Take the dog on longer walks
Commit to using the stairs
Walk or cycle instead of drive when possible
Dance
Many others with a little creative thinking

The government recommendation is just 30 minutes a day, five days a week. Those who get into the habit of physical activity tend to do much more because they want to [27].

The real benefits of regular physical activity

To keep the body moving contributes to the maintenance of physical wellness. There’s nothing to lose and everything to gain by being regularly active (see below).

Increased energy levels
Makes you feel great, improves mood, and lessens the effects of depression
Assists in weight loss and aids weight maintenance
Helps to maintain healthy muscles, joints, and bones
Promotes better sleep
Reduces the risk of major diseases and chronic conditions like hypertension
Increases longevity and healthier aging
Physically active Americans enjoy a better sex life

The hardest part for physically inactive people is to make a start. The best approach here are small commitments at first, and then build on that as momentum takes hold [28].

#4 Personal Hygiene

Personal hygiene plays a vital role in physical wellness. Most Americans brush teeth, shower, and wash hands after visiting the bathroom on autopilot. These are the clean-living habits that parents drum into kids from a young age. Still, it’s easy to skip personal hygiene when time is in short supply or desires take over. That’s when people are most likely to get sick.

Negative costs of poor personal hygiene

Poor appearance, body order, and bad breath are the things that can have a negative impact at a social level. Lack of genital hygiene and awareness can—and often does—cause problems in relationships. Sexually transmitted diseases or STDs can be irritating, embarrassing, and potentially life-threatening. STDs are on the increase in the US despite all the awareness campaigns [29].

Good personal cleanliness is vital for maintaining physical wellness. It’s an effective way to protect you and those around you from a range of illnesses, irritations, and embarrassment [30].

#5 Learn to Relax

The physical body comes under immense strain when it’s in a stressful state. Most Americans suffer from pressure at times, and that’s normal. Some people thrive on it. Chronic stress, though, is harmful to health and a significant threat to physical wellness. Below are 14 health dangers. These are things that can materialize from chronic stress, as outlined by the American Institute of Stress [31].

Depression
Erectile dysfunction (ED)
Fertility problems (men and women)
Heartburn
High blood pressure
Increased risk of heart attack
Insomnia
Low sex drive
Missed periods
Muscle tension
Rapid breathing
Stomach aches
Tension headaches
Weakened immune system

Americans work more and relax less than their European cousins. And US workers endure some level of stress most of the time according to a survey by Paychex. There are various reasons for this, but too much work and too little family time are the main contributors [32].

Managing stress levels

There are various ways to manage stress better and keep levels low. The art of relaxation is one of the most effective approaches. It costs nothing to try deep breathing exercises, meditation, and mindfulness. Set aside a little ‘Me Time’ for a few minutes each day to practice. The results can be life-changing for those who adhere to a regular destress regime [33].

Give your body a break, and try not to let stress dominate. Track your stressors and come up with healthy responses to them. Talk to others about how you feel, and get support if you need it. Your physical, mental, emotional, and spiritual wellness deserve it.

Know Your Health Numbers

Physical well-being is about caring for what you can’t see as well as what you can. Harmful bodily states can quietly fester without a person’s awareness. That’s why every American should get to know their numbers. Simple, non-invasive tests can tell if you’re in good condition or have potential health risks.

There are five medical markers to consider:

Blood pressure readings
Cholesterol levels
Blood sugar
Body mass index
Waist circumference

According to a survey by Cleveland Clinic, most Americans don’t know their health numbers. Only 38% know their blood pressure, yet 46% know their bank balance. Here are some other startling facts:

Fewer than 18% of Americans know their BMI or Body Mass Index
Only 12% know their LDL (bad) cholesterol reading
Just 11% know their fasting glucose levels
Women are less likely to know key health metrics than their male counterparts

The American Heart Association (AHA) has several online tools to help track critical health numbers. Periodic checks of these are quick, painless, and potentially life-saving [34] [35].

An Unsung Hero of Physical Wellness: Yogi Approved

Even if yoga isn’t your cup of tea, we strongly recommend checking out Yogi Approved if you’re looking to improve your general physical wellness. The site offers comprehensive tips on how to be kinder to your body, from exercise to mindfulness to healthy eating, even travel and sex. True physical wellness goes beyond simply changing your gym routine or adjusting your eating habits, it involves many aspects of your daily life, and Yogi Approved can help you tackle all those changes.

People are often intimidated by the idea of improving their physical wellness, but Yogi Approved is approachable an easy-to-follow, and their advice works for real people with busy schedules and plenty of bad habits that have been cemented over the years. Plus, if you do like yoga, they offer plenty of online classes as well.

Resources

Andy Williams

B.Sc., Ph.D.

Andy has a first class honours degree in Biology from Hull University, a Ph.D from Cardiff University, and a Postgraduate Certificate in Education from Birmingham University. He is on a life-long quest to feel more awesome 😉