Physical Wellness

Physical Activity

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The CDC recommends that adults get at least 150 minutes of physical activity a week. You could break this up into 30 minutes a day, 5 days a week. Exercising often has many physical and emotional benefits. When you sweat, your body releases endorphins like dopamine and serotonin in the brain. This is why we tend to feel so good after we workout. There are so many ways to get your body moving, so don’t feel pressured to sign up for a gym membership right away. I try and go to the gym at least three times a week for weight training, but personally I am not a huge fan of the gym. I prefer to workout in ways that also stimulate my mind like playing sports or learning new skills. For example, one of my favorite forms of exercise is boxing. You are always using your brain when you fight, whether that means predicting your opponent's next move or calculating the best approach to defeating your target. I sometimes take dance classes or have a friend teach me a new skill or sport that they partake in. My boyfriend used to study capoeira, traditional Brazilian martial arts. It involves aspects of dancing, acrobatics, and song. One day, I had him teach me some moves and practiced following along to a capoeira training video. Not only was I out of breath by the end of it, but I had fun learning something new at the same time.

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Nutrition

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What you eat can affect your mood, energy levels, and even your life span. Eating healthy includes eating a variety of different foods and maintaining a balance in your diet. Ideally, you should be eating a healthy balance of fruits, vegetables, whole grains, protein, and dairy. It is also important to meet your calorie intake every day. Eating healthy does not mean cutting out your favorite comfort meals or snacks. You can continue to eat these things in moderation. For a more in depth look at nutrition, I advise you to visit My Plate or take a look at the Dietary Guidelines for Americans 2020-2025.

Sleep

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Sleep is often overlooked as being one of the most important factors of not just physical, but mental and emotional wellness as well. According to the CDC, adults should be getting at least 7 hours of sleep every night. The type of sleep you get is important to consider as well. Your body naturally heals and restores its energy during deep sleep. There are many ways to improve your sleep, one of the most influential being adjusting the time you go to bed. You should align your sleep schedule to your circadian rhythm. This means going to sleep when it becomes dark outside, around 8 pm. It has also been proven that going to bed before midnight allows your body to experience deeper, more restorative sleep.

Illness Prevention

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You can prevent illness by attending annual doctor/dentist appointments, taking vitamins and minerals supplements, wearing sunscreen to protect your skin, avoiding behavior that has been proven to be detrimental to one’s health. Some examples of risky behavior to avoid include binge-drinking, tobacco & nicotine use, and unsafe sexual practice.