Thursday, October 28, 2010

Let's Get Physical...

...listen to your body talk!

The physical dimension of wellness provides almost immediate beneficial results-both physical and psychological.

It’s easy to see how the condition of our bodies can have such a profound effect on our overall health.

What is your physical condition? Are you receiving good nutrition, drinking plenty of water, getting regular exercise and maintaining the appropriate weight for your height?

Steps For Improving Physical Wellness

Physical wellness is the ability to apply your knowledge, motivation, commitment, behavior, self management, attitude, and skills toward achieving your personal fitness and health goals. A wise person once said, "Those who think they have no time for exercise will sooner or later have to find time for illness." Physical wellness can be maintained by applying the knowledge and skills of sound nutrition, exercise, and safety to everyday life.

  • Exercise three times 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. If you scored in this area, consider contacting us for a free consultation.

I scored a 17 with my lowest scores on #1, #7, & #8. What was your score? Post it in the comments below.

If you're local, come by and visit us at the Columbia County Fair for details on our upcoming Ultimate Body Makeover Party! Be sure to ask for your 10% off coupon too!

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