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Holistic Physical Wellness: Beyond the Gym
- TCP Team Post
- May 26, 2024
- 2 min read
When most people hear "physical wellness," their minds often leap straight to images of intense gym workouts, dripping sweat, and miles upon miles on the treadmill. While exercise is a crucial component of physical wellness, it represents just one part of a much larger picture.
True physical wellness encompasses a broad spectrum of habits and lifestyle choices that collectively support and enhance our overall health.
Quick notes before you read on!
Make sure to speak to a professional about any medically related concerns or changes (especially surrounding physical movement and dietary/nutrition choices)!
This article is intended to prompt ideas to consider on your wellness journey.
Feel free to skip the 1st section "Defining Physical Wellness - It's more than movement.." if physical movement doesn't apply to you. It's just one aspect of physical wellness.
Now, let’s dive into what it means to truly take care of our physical bodies, exploring everything from the gym to daily hygiene and nutrition.
Defining Physical Wellness
It's More Than Movement. But, Lets Start Here.
Introduction
Physical wellness refers to maintaining a healthy body through various means. It's not just about how much you bench press or how fast you can run. Physical wellness includes every action you take to care for your body, from brushing your teeth to choosing wholesome foods and scheduling regular check-ups with health professionals.
Exercise: The Most Discussed Component of Physical Wellness
The Importance of Regular Exercise
Exercise remains a cornerstone of physical wellness. Regular physical activity helps improve cardiovascular health, build and maintain muscle mass, boost mental health, and reduce the risk of chronic diseases like diabetes and heart disease.
Various Forms of Exercise
Cardio: Activities like running (or walking), cycling, and swimming improve heart health and endurance.
Strength Training: Lifting weights or engaging in bodyweight exercises like push-ups and squats helps build muscle and improve metabolic rate.
Flexibility and Balance: Yoga and Pilates enhance flexibility and balance, reducing the risk of falls and injuries.
Incorporating Movement into Daily Life
You don’t need to hit the gym every day to stay active. Small changes like taking the stairs, walking during lunch breaks, or engaging in weekend hikes can make a significant difference. The goal is to keep moving and integrate exercise naturally into your routine.
Dental Health
What Your Mouth Could Be Telling You About Your Body
Introduction
Brushing your teeth twice daily, flossing, and regular dental check-ups are crucial for more than just a bright smile. Poor dental health is linked to various health issues, including heart disease, diabetes, and respiratory infections.
Tips for Good Oral Hygiene
Brush twice a day with fluoride toothpaste.
Floss daily to remove plaque between teeth.
Visit your dentist regularly for cleanings and check-ups.
Limit sugary snacks and drinks, which can contribute to tooth decay.
Nutrition
Fuel Your Body Right and Regularly
Introduction
What you eat directly impacts your energy levels, weight management, and overall health. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for maintaining physical wellness.
Tips for a Balanced Diet
Eat a Rainbow: Incorporate a variety of colorful fruits and vegetables to ensure a wide range of nutrients.
Stay Hydrated: Aim to drink at least eight glasses of water a day. Proper hydration aids digestion, supports cognitive functions, and maintains energy levels.
Limit Processed Foods: These often contain added sugars, unhealthy fats, and sodium, which can contribute to chronic health issues.
Mindful Eating: Pay attention to portion sizes and eat slowly to avoid overeating.
Expert Insight
Dr. Sanjay Gupta emphasizes, “Good nutrition is the foundation of a healthy life. It’s about making smart choices consistently. Remember, you are what you eat.”
Regular Health Check-Ups
Stay Ahead of Health Issues
Introduction
Routine check-ups with medical, dental, and nutritional professionals helps with early detection and prevention of potential health issues. These visits allow for timely interventions and personalized health advice.
Men: Don’t Neglect Doctor Appointments
Many men tend to overlook regular doctor appointments until a significant issue arises. Check out this article called The Myth of Invincibility: Why and When Men Should Go to the Doctor by Seth Hawkins. Here are some interesting pieces:
"..men often carry the teenage belief of being indestructible into adulthood and view a doctor’s visit as something that only needs to happen if you’re really sick or something’s broken. But preventive medicine can play a key role in keeping men active and strong."
"Dr. Mehl says there’s never a dumb reason to visit the doctor. Dr. Mehl compared a doctor’s visit to taking your car in to a mechanic for a tune-up or to check out an unusual sound. If it turns out there’s nothing wrong, at least you checked it out and took care of it."
"It can be tough to find time for a doctor’s visit, but there are options. Many clinics now offer extended or weekend hours, making it possible to go to work and make a doctor’s appointment. Dr. Mehl says many employers are flexible in allowing employees to go to a doctor’s appointment if employees are open and up front. Another great option is TeleHealth services like Intermountain Connect Care, which allows patients to connect with a provider 24/7 from the convenience of your own home or office."
Overcoming Barriers to Physical Wellness
Don't Worry. You're Not the Only One.
Time Constraints
Finding time for wellness activities can be challenging, especially with busy schedules. However, prioritizing short, effective workouts, meal prepping, and setting reminders for hydration and stretching can help integrate wellness into your day.
Lack of Motivation
Staying motivated can be tough. Setting realistic goals, tracking progress, and finding a workout buddy can keep you accountable and motivated. Remember, every small step counts.
Financial Limitations
Physical wellness doesn’t have to be expensive. Utilize free online workout videos, choose affordable healthy foods, and take advantage of community resources like parks and recreational centers.
Additional Daily Activities for Holistic Physical Wellness
Drink Water
Water is essential for nearly every bodily function. Staying hydrated aids in digestion, nutrient absorption, and maintaining energy levels. Carry a reusable water bottle and set hydration goals throughout the day.
Get Sleep
Quality sleep is fundamental to physical wellness. Poor sleep can lead to various health issues, including weakened immunity and weight gain. Aim for 7-9 hours of restful sleep each night by maintaining a consistent sleep schedule and creating a calming bedtime routine.
Clean Your Castle
Daily hygiene practices, such as regular handwashing, showering, and skincare routines, protect against infections and promote a sense of wellbeing. These habits are simple yet powerful tools for maintaining overall health.
Book That Appointment!
Regular visits to healthcare providers ensure preventive care and early intervention for potential health issues. This proactive approach keeps you informed about your health status and allows for timely management of any concerns.
Conclusion: Embrace a Holistic Approach to Physical Wellness
Physical wellness is a multifaceted journey that goes far beyond the walls of the gym.
It’s about making informed choices that nourish your body, mind, and spirit.
Whether it’s choosing a balanced diet, maintaining good oral hygiene, staying hydrated, or scheduling regular check-ups, each action contributes to a holistic approach to wellness.
By embracing these practices, you empower yourself to lead a healthier, more fulfilling life.
Remember, physical wellness is a continuous journey, not a destination.
Take small steps every day, stay proactive, and most importantly, listen to your body.
Every choice you make brings you closer to a healthier you!
To start optimizing your physical wellness, consider setting one small, achievable goal this week.
Whether it's drinking an extra glass of water each day, scheduling that overdue doctor’s appointment, or adding a new vegetable to your meals, every action counts.
Cheers to your journey toward holistic physical wellness!
Tools to Help You Succeed!
Below are some current tools we have to help you get started or maintain what you've been doing!
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