Physical Wellness

By Maisha Ahmed

exercise illustration

NY Project Hope is a crisis counseling program that provides support and resources to help people cope with the challenges of the Covid-19 pandemic

One of the most vital components of the 8 Dimensions of Wellness is physical wellness. Physical wellness encompasses a wide range of healthy behaviors that include a proper amount of exercise and emphasizes the importance of a proper nutrition, adequate sleeping hours, as well as the avoidance of alcohol and drug abuse. Some of the goals of physical wellness should to be develop healthy eating habits, to become aware stress factors that can bring damage to one’s body, and to feel competent at physical activities. Physical Wellness goals can help ensure that you can live a longer life, reduce the chances of getting a serious illness, as well as improving your mental well-being through the reduction of stress and anxiety.

Tips on Improving Physical Wellness

  • Diet – There is a saying that when it comes to losing weight or just managing your overall physical health, the general rule is that it’s 80 percent diet and 20 percent exercise. I can personally attest to the fact that dieting is the key factor as I managed to lose over 30 pounds by just eating healthier. One of the most important things to keep in mind when you’re dieting or trying to change your eating habits is to keep a food diary. It’s recommended to consume calories based on your weight and the amount of physical activity. I recommend using apps such as “MyFitnessPal” where you can record what you eat and it can even recommend the calorie goals per day depending on your health goal. In addition, cutting down on sugar, salt, as well as incorporating more fruits and vegetables is a sure way to maintain your health.
  • girl with dogPhysical Activity – It is recommended to exercise for at least 30 minutes a day. Exercising, or doing any forms of physical activity, doesn’t always have to be something dreadful and strenuous; it can be something fun such as playing your favorite sport, doing yoga, or even playing outside with your dog. Whatever it may be, the goal is to keep yourself moving. Some benefits of physical activities include improvement in cognitive abilities, reduction in stress and anxiety, weight management, and reduction of chances of getting serious diseases.
  • man asleep in bedSleep – Sleep is something that is often undervalued and overlooked. Although everyone functions differently, most professionals suggest to get at least 7-8 hours of sleep every day. Without an adequate amount of sleep, you are more prone to extreme fatigue, sluggishness, cognitive impairment, emotional instability, and are more vulnerable to sickness. It’s good to establish a habit; maybe every night there is a time where you turn off all the electronics and do something relaxing such as reading a book or mediating to help fall asleep early.
  • Hygiene – Remember that carriers of diseases can be anywhere and that includes your body. Showering, brushing and flossing teeth, washing hands, and keeping the house clean can help keep you away from those diseases. Personal hygiene is a part of your daily routine that can help alleviate stress. For instance, using a stress relieving body gel is a great way to incorporate your mental wellness into your personal hygiene routine.

Always consult a healthcare professional before making any changes to your diet, nutrition and exercise routine.

As always, Project Hope is also here to help you! Sometimes it can be helpful to talk to someone you don’t know! Want to know more about how we can help? Give us a call at 845-762-2275. Talking to us is always free, anonymous, and confidential.

Maisha Ahmed is a crisis counselor from Independent Living, Inc. working on with the NY Project Hope program.

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