Physical Wellness
#84 The Most Often Talked About Wellness
We have been reviewing the dimensions of wellness. So far, we have touched on the emotional, spiritual, and social components. Now we will discuss physical wellness - the most common dimension people think of when it comes to health and aging well. It involves having a healthy body and good health habits such as nutrition, sleep, and exercise.
google search of the words showed about 1,390,000,000 results in 0.64 seconds. We have discussed physical wellness in three previous articles.
So, you can easily find lots of information on the topic. As a quick review.
Nutrition
According to the Health and Wellbeing Network
Nutrition means getting the food and nourishment you need for health and growth. Without sustenance, we grow weak, sick, and, at the very worst, can die. We miss developmental milestones and can’t put our bodies through the daily mental and physical tasks we need. We aren’t able to grow and may also be unable to reproduce.
My nutrition plan involves
following the Mediterranean Diet as much as possible
eating small meals with lots of salads
eliminating sugar to a large degree
drinking more water
Sleep
TheHeathinAging website says
The panel found that while sleep patterns change with aging, adults 65 years and older still need between 7-8 hours of sleep nightly, ideally over a continuous period.
I get between seven and eight hours of sleep each night, but it is rarely continuous - my bladder has other ideas.
Exercise
“According to the Physical Activity Guidelines for Americans (PDF, 14.5M) you should do at least 150 minutes (2 ½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Being active at least three days a week is best, but doing anything is better than doing nothing at all.”
I walk between 5000-10000 steps daily and do morning stretches, but I could do more. Maybe Jan Stoneburner has the right idea in her article Dancing Queen.
I use this video from time to time.
However, I must be careful with my exercise routine - it is easy to do too much.
Unhealthy Habits
The HealthyChoice website lists ten daily habits you should break right now to eat and live healthier. They include eating late at night, eating too much salt, choosing foods because they sound healthy, eating lunch at your desk, and skipping dessert.
I would add not smoking tobacco or using illegal drugs, drinking too much alcohol, abusing prescription drugs, and participating in risky activities.
In Summary
Articles you might want to consider reading as you pursue aging well:
Cool article, Janice -- such important reminders for us all. Something you said especially resonated with sedentary old me: "...doing anything is better than doing nothing at all.” ANYTHING! Wiggle our fingers, raise our arms up above our head, move our feet in circles, bend over, stretch -- ANYTHING. I do not have to be an athlete. I do not have to enjoy exercise, but I DO have to tell my body I still need my muscles, my joints, my bones -- or my body will take them away. I constantly remind myself to keep moving! Thank you for all you do.