Intentional Wellness: Elevate Your Physical Wellness in 2024!

It’s a new year… and do you know what that means? 365 more days of intentional wellness! Step into the new year with a renewed commitment to your well-being. Over the next few blog posts, I will guide you through a holistic approach to wellness, focusing on nurturing your body, mind, and soul. I will cover a different area of wellness and ways to achieve/maintain optimal wellness!

So let’s start by focusing on our physical health. What are some changes that you can make to improve your physical wellness? I really want you to take a moment to think about that. Here are some physical health improvement tips for you to explore:

Start by setting realistic goals for yourself. Start with an achievable goal that is specific, measurable, and time-bound. For example, if you are starting your physical wellness routine, you should not place an expectation on yourself to jog two miles everyday within the first week. Now, if you can do that let me applaud you right now! Go ahead with your well self! However, if you are embarking on your newly refined wellness journey, start with a goal of walking 30 minutes a day, three days a week. As you can see, it’s more realistic and you can gradually increase your goal as you continue to progress.

Get Regular Exercise. Incorporate a mix of cardiovascular exercises and strength training into your routine. With this, there is no need to put pressure on yourself. You do not have to go out and get a gym membership. You do not have to hire a personal trainer, unless you want to of course. But you can bring the gym to your home. YouTube has a number of exercise regimens available for your utilization. I recommend that you aim to get some movement in each day, even if that means walking a few laps around the perimeter of your home. If you’re like me and you often work from a computer, you have to be mindful to limit sedentary time. Take short breaks from your screen to stand up and stretch, get outside to take a short walk, and get some natural sunlight and fresh air.

You cannot maintain physical wellness without eating a Balanced Diet regularly. Be sure to include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet. Be intentional about reducing your intake of processed foods, sugary drinks, and excessive amounts of unhealthy fats. Remember to Hydrate yourself by drinking plenty of water throughout the day. Staying well-hydrated is crucial for overall health and helps with various bodily functions.

Get Adequate Sleep each night. Sleep is essential for recovery and overall well-being. Aim for 7-9 hours of quality sleep each night. This is a goal I am actively trying to adjust in order to improve my well-being. There is any better feeling than waking up refreshed and rejuvenated. I am 100x more productive when I’ve had a restful night’s sleep.

Stay on top of your health by scheduling Regular Health Check-ups with your healthcare provider to monitor your overall health. If you notice any changes in your health, do not put off getting your health checked. Hopefully, it will not be anything alarming. As a preventionist, I will always err on the side of early intervention! Early detection of potential issues can be crucial for successful treatment.

Avoid Harmful Health Habits such as smoking, excessive alcohol consumption, or any other habit that could adversely impact your health. Instead, incorporate Stress Management practices such as meditation, yoga, or deep breathing exercises. Remember, chronic stress can negatively impact your overall wellness.

Increase your Social Connections by making a commitment to improve your physical health with someone else. Make the person(s) your Accountability partner. Physical wellness does not have to be a solo effort. I mean, you incorporate your physicians and specialists? They are included on your wellness team. So, why not include a friend, family member, co-worker, church member… whoever is a like-minded individual or group of individuals who can use your support and can support you on your journey to wellness. Share your health goals with each other and hold each other accountable As a wellness tribe, you can Incorporate Enjoyable Activities by finding physical activities you enjoy. Whether it's dancing, hiking, swimming, or playing a sport, making exercise enjoyable increases the likelihood that you'll stick with it. Having a workout buddy or someone to share healthy meals with can make the journey more enjoyable.

Remember to keep a Consistent Routine by allocating time for exercise, meals, and relaxation. Consistency is key to forming healthy habits. If you’re unsure about a meal plan, exercise technique, or what your body needs, take time to Educate Yourself by asking a provider, reading related literature and staying informed about health-related topics. Understanding how your body works and the benefits of a healthy lifestyle can motivate and guide you in making better choices.

Finally, Celebrate Progress. Celebrate your achievements, no matter how small. Recognizing and rewarding yourself for reaching milestones can help maintain motivation.

Remember that improving physical health is a gradual process, and consistency is crucial. It's also important to consult with healthcare professionals before making significant changes to your diet or exercise routine, especially if you have any existing health conditions.

Back to my initial question, What are some changes that you can make to improve your physical wellness? Leave a comment!