When you think of physical wellness, do you think of yoga, salads, and fruit smoothies?
Many of us do, and while those things are important parts of being physically well, there’s more to it besides diet and exercise.
Dieting and exercising are important parts of our overall physical wellness, but they’re not the whole picture.
We also need to consider our sleep, stress, mental and emotional health, and hygiene.
Thinking of physical wellness only in terms of fitness and dieting can put us under a lot of pressure to set and achieve unrealistic goals.
We might feel like we have to commit to a rigorous workout or cooking schedule to be physically well – and it can feel like we’re failing if we don’t measure up.
As a working mom, I barely have time to go the gym or work out as much as I’d like. And I don’t eat healthy every day because I don’t always have time to cook healthy meals.
Appreciating and doing the best I can with all the aspects of physical wellness helps me to feel like I’m still in control of my physical wellbeing, even though I’m not eating salads and working out every day.
Why physical wellbeing is important
Physical wellbeing is one component of wellness that contributes to our overall wellbeing.
Most of us know that good physical wellbeing is an important part of overall health. We also know that it isn’t just about being a certain weight or eating salads every day.
It’s about optimizing and taking care of our physical health in all aspects.
That includes sleep, stress, mental and emotional health, diet, exercise, and hygiene. They all have a part to play in our physical wellness.
Not only does having good physical wellness mean we are fit and generally healthier, but we also experience:
Less sickness
Maintaining good physical wellbeing reduces our likelihood of getting sick by keeping our immunity levels up and promoting healthy body functions.
Less disability and injury
Poor physical wellbeing can increase our risk of injuries like back and neck pain, knee pain, and muscle strains.
Having those types of problems doesn’t help when we are constantly on the move between work and kids.
Longer life
Being physically well reduces mortality and helps us live longer.
Less trips to the doctor
Regular trips to the doctor and other health professionals are important parts of maintaining our health, but it can be stressful if those trips become so frequent that they cause disruption to our lives.
Good physical wellbeing makes us healthier and less likely to need excessive medical care.
Less cost
Maintaining physical wellbeing results in less dollars out of our pockets – and we need all the dollars we can get.
More health issues as a result of poor physical wellness means more money spent in medical offices, and more time used to address preventable problems.
More productivity
As working moms, we have a lot on our plates. Being physically well helps support our bodies and minds so that we have the energy we need to be efficient and get stuff done.
Better mental health
Supporting good physical wellbeing has many positive effects on our mental well-being, including lowering our stress and anxiety levels and improving our general mood.
1. Prioritizing sleep
We know that sleep is an essential component of good health and wellness, and it affects almost every system in our bodies.
It strengthens our immunity, supports our emotional and mental health (which is intimately connected to our physical health), increases our productivity at work, and helps our bodies recover from daily stresses.
I don’t always get 8 hours a night, but I make it a priority to maximize the hours I do get. That means having good sleep hygiene habits and a consistent evening routine that make it easier for me to fall and stay asleep.
2. Eating healthy (when I can)
A healthy diet is one of the main supporters of good physical health and wellness.
Eating well gives us the energy we need to function throughout the day, supports healthy weight and digestion, reduces our risk of chronic diseases such as diabetes and cardiovascular problems, leads to improved mental health and mood, and contributes to better overall function.
What we eat also directly influences our gut microbiome, which research has shown affects everything from our mental health to our immunity.
I’m not perfect, but I’m aware of my choices and constantly try to do the best I can. Some of the ways we can eat healthier include:
- Limiting sugary drinks like sodas and fruit juices
- Limiting trans fats
- Trying to eat at least 3-5 servings of fruits and vegetables a day
- Drinking at least 4-6 cups of water a day
- Planning my meals for the week in advance to limit cravings and avoid unhealthy choices
- Taking lunch to work instead of buying out
- Avoiding buying junk from the grocery store
- Checking nutrition labels and serving sizes
- Cooking with and consuming whole grains like brown rice and quinoa
- Eating more lean white meats than red meats
3. Taking care of our physical health
Staying fit is an important part of maintaining good physical wellbeing and overall function. How else are we supposed to chase our kids around?
Time and time again, research has shown that regular exercise benefits all of our body systems, including our daily function, quality of life, mental health, strength, risk of disease, and mortality.
It’s great to have health goals related to fitness – I mean, who doesn’t – but we also shouldn’t feel bad if we aren’t able to commit to a rigorous workout schedule.
Exercise can come in many forms, and it’s always better to do something than nothing.
Here are some of the ways I keep myself fit, even if I’m not going to the gym on a regular basis:
- Doing some light stretching at work at my desk
- Gardening when I have the time
- Dancing with my son
- Doing 10 minutes of yoga from YouTube videos
- Standing more and sitting less at work
- Taking walking breaks while at work
- Keeping my workspace safe and ergonomically sound to avoid muscle strains and other injuries
- Doing exercise challenges at work with a partner
Some other options that I haven’t yet tried but I think are great include:
- Getting a walking pad for our home or office
- Getting a small bike pedal for under our desk
4. Managing stress
The relationship between mental and physical wellbeing goes both ways.
While physical activity has an impact on our mental health, our mental health also affects our physical wellness – chronic stress and anxiety levels can contribute to poor sleep, lowered immunity, and cardiovascular problems.
Some of the ways I manage stress include:
- Engaging in regular self-care
- Practicing gratitude
- Meditation and mindfulness activities
- Taking micro-breaks at work
- Prioritizing sleep
- Doing what I can to stay active
- Talking and meeting up with friends and family
- Consulting with a mental health professional when needed
5. Taking care of our bodies and medical needs
Going to the doctor and other medical professionals regularly and self-monitoring our own health is crucial to staying physically well.
People who have regular checkups stay out of the hospital more and are more likely to stay on top of recommended vaccinations and tests to prevent illness.
Here are some ways that I take care of my health to promote physical wellbeing:
- Doing a yearly physical
- Going to the dentist and eye doctor regularly
- Listening to my doctor’s recommendations
- Getting vaccinated
- Monitoring my blood pressure regularly with a home monitor
- Wearing sunscreen when I’m outside
6. Practicing good hygiene
What’s the number one way to prevent the spread of infectious disease?
Washing our hands.
In general, good hygiene – like regular hand washing – supports our physical wellness by preventing the spread of infection and illness.
I’m admittedly a little excessive about washing my hands, even more so when I’m handling food.
I practice good hygiene habits by:
- Washing my hands regularly and thoroughly (for at least 30 seconds) before and after eating
- Taking sanitizing wipes or hand sanitizer with me when I’m on the go
- Cleaning my home and workspace regularly
- Taking care of my personal hygiene
Working moms are busy, and we don’t always have time to go to the gym or plan our meals as well as we’d like. That’s okay – there are other ways we can promote good physical wellness.
Physical wellness includes more than just diet and exercise. It consists of all the ways we keep our bodies healthy so that we can enjoy life and do what we need to do.
We don’t need to be perfect – we just need to do the best we can.