How- To Achieve Physical Wellness

• Physical Wellness encourages cardiovascular flexibility and strength but most importantly regular, physical activity.

• Physical development encourages knowledge about food and nutrition and discourages the use of tobacco, drugs and excessive alcohol consumption.

• Physical Wellness encourages consumption and activities which contribute to high level wellness, including medical self-care and appropriate use of the medical system.

As you travel the path to achieving physical wellness, you’ll make every effort to spend more time each week to build your endurance, flexibility and strength.  When the path becomes narrow and treacherous at times, which it will, you’ll be more aware of the trouble around you and you’ll begin to take the necessary precautions to continue successfully on your path.  Being Physically Well means taking responsibility and care for minor illnesses and knowing when professional medical attention is needed.

By traveling this physical wellness path, you will get in touch with your body like never before and be able to monitor and understand your body’s warning signs.  You will understand and value the relationship between good nutrition and your body’s performance.  Physical Wellness brings almost immediate results, physically and psychologically.  You will experience the benefits of looking good, feeling terrific, enhanced self-esteem, self control, determination and a sense of direction.

Steps for Improving Physical Wellness / Physical Fitness

§  Exercise three time a week, 20-30 minutes per session

§  Use the stairs instead of the elevator or escalator, and walk whenever possible

§  Get consistent and adequate sleep

§  Use seat belts and helmets, and encourage others to do so

§  Learn to recognize early signs of illness

§  Listen to your body

§  Practice safe sex

§  Eat breakfast - it's the most important meal of the day

§  Eat a variety of healthy foods

§  Stop smoking and protect yourself against second-hand smoke

§  Control your meal portions and try to eat smaller, more frequent meals throughout the day

§  Use sugar, salt, fat, and alcohol in moderation

Physical Wellness Assessment

The physical dimension of wellness involves encouraging regular activities that produce endurance, flexibility and strength. Read each statement carefully and respond honestly by using the following scoring:

Almost always = 2 points            Sometimes/occasionally = 1 point           Very seldom = 0 points

_____  1.  I exercise aerobically (vigorous, continuous) for 20 to 30 minutes at least three times per week.

_____  2.  I eat fruits, vegetables, and whole grains every day.

_____  3.  I avoid tobacco products.

_____  4.  I wear a seat belt while riding in and driving a car.

_____  5.  I deliberately minimize my intake of cholesterol, dietary fats, and oils.

_____  6.  I avoid drinking alcoholic beverages or I consume no more than one drink per day.

_____  7.  I get an adequate amount of sleep.

_____  8.  I have adequate coping mechanisms for dealing with stress.

_____  9.  I maintain a regular schedule of immunizations, physicals, dental checkups and self-exams.

_____ 10. I maintain a reasonable weight, avoiding extremes of overweight and underweight.

_______ Total for Physical Wellness Dimension

Score: 15 to 20 Points - Excellent strength in this dimension.

Score:  9 to 14 Points - There is room for improvement.  Look again at the items in which you scored 1 or 0.  What changes can you make to improve your score?

Score:  0 to 8 Points - This dimension needs a lot of work.  Look again at this dimension and challenge yourself to begin making small steps toward growth here.  Remember:  The goal is balanced wellness.

http://www.definitionofwellness.com/index.html