The term wellness is frequently defined as the healthy balance of the mind, body and spirit. The National Wellness Institute (NWI) goes further and defines wellness as “an active process of becoming aware of and making choices toward a more successful existence”. The NWI considers wellness to consist of six dimensions: occupational, social, emotional spiritual, intellectual and physical.
The physical dimension focuses on the benefits of regular physical activity, healthy eating habits, strength and vitality. Peak wellness is achieved through the combination of beneficial exercise and eating habits; exercise is aimed at building strength, flexibility and endurance.
To start incorporating the physical dimension of wellness into an overall plan, begin with these steps:
Get Moving. Exercise doesn’t just mean “working out”. You can get exercise in daily life by taking the stairs instead of the elevator and by walking or biking instead of driving. The more you move, the better you’ll feel, and feeling good is a major tenet of wellness.
If you want to do more, challenge yourself. Join a gym or an exercise class or a runner’s group. Set weekly and monthly goals to track your progress. Get outside whenever possible to engage in activities like swimming, tennis or skiing/snowboarding. Or check out the Beachbody Challenge with Teri Walker.
Improve Your Diet. The best ways to improve your diet are to
- Cut out sugar beverages. Drink unsweetened iced tea, flavored or unflavored water, or sparkling water. Adding a few slices of cucumber to an 8 ounce glass of water makes a surprisingly refreshing beverage.
- Eat whole foods. Whole foods are those that are unprocessed and unrefined: fresh fruits and vegetables; whole wheat breads, cereals and pasta; nuts; beans; and milk and eggs. Certain cuts of meat, poultry and fish are considered to be whole foods; these must be produced without growth hormones or antibiotics.
- Watch portion sizes. Most Americans eat much more then the body requires to function at optimal wellness; this trend has been encouraged by “supersize” meals and drinks. Check serving sizes; typically 1/2 cup of rice, beans or pasta and 3-4 ounces of meat are considered one serving.
These steps will get you on your way to improving your physical wellness. Of course there is much more to learn, and another tenet of wellness entails personal responsibility: Educate yourself. Learn how to enhance wellness in all areas of your life!
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