How to improve your physical health for overall wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Complete wellbeing is about improving your physical health as much as it is your mental health. From movement to mindfulness, here are 10 health tips for you.
The quest for a healthier body isn’t just about being faster or stronger. Our physical health affects how we feel, think, and react. Imagine waking up in the morning feeling energized and with the mental clarity to tackle whatever the day throws at you. Sounds pretty good, right? Well it all starts with taking care of our bodies.
The benefits of improving your physical health
The benefits of prioritizing taking care of your body go beyond reaching personal goals. When you focus on how improved physical health will affect every aspect of your life, that’s where the real change happens.
A mental health boost
Ever notice how good you feel after a workout? That’s because physical activity releases feel-good chemicals in the brain. These chemicals can help to fight off stress and depression, making us feel lighter and happier.
Increased energy levels
Remember that time you took a brisk walk or went for a gym session even though you felt like collapsing on the sofa? Chances are, you felt more energetic afterward. Staying active boosts our stamina, making us more motivated to participate in other activities.
Improved mood
Regular exercise and a balanced diet can lead to better hormone regulation and reduced inflammation, both of which can improve our mood.
Better brain power
A healthier body can lead to a sharper memory, clearer focus, and improved problem-solving skills.
Defense against diseases
Regular exercise, a balanced diet, and other healthy habits can significantly reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.
Studies show that those who engage in regular physical activity reduce their risk of chronic diseases and potentially extend their lifespan. Prioritizing your physical health enriches every area of your life.
10 ways to improve your physical health and mental wellbeing
When you want to feel mentally and physically great, you need actionable strategies to help you reach your goals. Here are some simple ways to help you feel better in your physical body that you can practice today.
1. Embrace movement
Movement doesn’t need to mean an intense gym session. Whether it's dancing in your living room, walking the dog, or gardening… any form of movement can help you feel good in your body. Depending on your age and stage of life, the CDC has guidelines on how much exercise you should be aiming to partake in. You’ll find that movement can help you sleep better, have increased energy, and boost mental clarity.
💙 Combine gentle movement with mindfulness by exploring the Daily Move with Mel Mah.
2. Get enough sleep
Sleep is the body's way of hitting the reset button. Quality sleep can affect mood, mental clarity, focus and overall happiness. Sleep is also restorative for the body whether you’re dealing with illness, immune system issues, or just soreness from physical activity. Aim for 7–9 hours and avoid late-night caffeine to rejuvenate both the mind and body.
💙 On those nights when moving from your busy day to a restful evening is difficult, try our When It’s Hard to Fall Asleep meditation.
3. Make time for de-stressing
Our lives can bring so many emotions, filled with highs and lows. Dedicate time to de-stress, whether it's with mindfulness meditation or a walk in nature, as long as you feel more relaxed after, you’re on the right path.
💙 While there are many ways to reduce stress, you can help keep stress and anxiety in check with meditation. Check out Pump the Brakes on Stress with Jay Shetty.
4. Stretch your body regularly
Stretching is like giving your body a big, loving hug. It improves flexibility, reduces muscle tension, and can be a mood booster. Try adding a quick morning stretch to your routine.
💙 Stretching before sleep can be really important for overall physical health. Check out Nightly Relaxation Routine from the Daily Move.
5. Make sure your diet is balanced and healthy
Putting good fuel into your body is the best way to feel good. Filling your plate with colorful veggies, whole grains, and lean proteins can make you feel even better in your body. The healthier your food, the healthier your body. With that said, sometimes eating healthy is hard. We live in a world where food videos flood our media feeds and eating certain comfort foods can be nourishing to the mind. Sometimes the best way to strike a balance is to practice eating mindfully.
💙 To learn more about this process, check out our Mindful Eating masterclass.
6. Stay hydrated
You’ve probably heard the statistic that our bodies are about 60% water, so drinking enough water is hugely important. Being hydrated keeps your skin glowing, helps with digestion, and supports overall bodily functions. Typically men need approximately 10 cups (or 2.6 liters) of fluids daily, while women should aim for about 8 cups (or 2 liters) per day. If staying hydrated is difficult for you, try carrying a water bottle with you, or flavoring your water with healthy additions like sliced lemon, mint leaves, or even chopped watermelon.
7. Get sunshine and fresh air
While we spend so much of our lives inside, the truth is outside time is vital to both physical and mental health. Connecting with nature, getting fresh air and sunshine can boost overall wellbeing. Just 15 minutes of sunshine can boost your Vitamin D levels, and fresh air can clear the mind. So next time you need a break, have a cup of coffee outside or enjoy a quick stroll around the block.
8. Challenge your mind
No we’re not saying you should force yourself to work endless days without breaks. Challenging the mind is all about being playful while stretching those thinking muscles. Try puzzles like sudoku, crosswords, reading, or learning a new hobby. These activities can boost cognitive function and keep your mind sharp.
9. Rest your body
There’s no way to overstress the importance of sleep, but resting the physical body during waking hours is also so important. Pushing too hard can lead to exhaustion, burnout and physical strain. Taking time for rest, especially if your day to day includes a lot of physical activity is vital. This form of rest can come in the form of stretching, a quick power nap, or even a 10 minute meditation done lying down.
💙 The Daily Move has many sessions devoted to stretching and rejuvenating the body. Check out this Nurture Yourself guided practice.
10. Practice mindfulness
Mindfulness is about being present. Whether you're eating, working, moving or relaxing, staying in the moment can boost both your physical and mental wellbeing. Sometimes being mindful is easier said than done and it can help to try a guided meditation practice to help you get started.
💙 If you’re looking for a jumping off point with mindfulness, check out Mindfulness for Beginners with Jeff Warren.
Improve physical health FAQs
What are three ways to improve physical health?
Embrace movement: Whether it's going to the gym, dancing in your living room, brisk walking, or practicing yoga, find a form of exercise you genuinely enjoy. It's all about consistency, and the fun factor will keep you committed.
Balanced diet: Fueling your body with a mix of lean proteins, good fats, whole grains, and veggies can work wonders. The occasional treat is totally fine—it’s all about balance.
Prioritize Sleep: Don't underestimate the power of a good night's sleep. Aim for 7–9 hours for optimal rest and rejuvenation.
What 6 things can physical health improve?
Physical health benefits your mind, mood, and body:
Boosted energy: When you're active and eating right, you'll often find you have more zest for life!
Enhanced mood: Physical activity releases feel-good chemicals.
Sharper mind: A healthy body often leads to a sharper mind, with improved concentration and cognitive abilities.
Better sleep: Routine physical activity can help regulate sleep patterns.
Reduced risk of chronic diseases: Conditions like heart disease or diabetes can be kept at bay or more easily managed.
Improved immunity: A healthy body is often better equipped to fend off illnesses.
What promotes physical health?
There are many things that promote physical health. Consistent exercise is key, but remember to nurture your body by staying hydrated, eating balanced meals, managing stress (perhaps with meditation or deep breathing), avoiding smoking or excessive alcohol, regular health check-ups, and maintaining a healthy weight. Don’t forget mental wellness, too—a sound mind promotes a sound body.
How can I improve my physical and mental health?
There are lots of ways to improve your physical health and overall wellbeing:
Holistic diet: Nutritious meals nourish both the body and mind.
Regular activity: Not only does exercise keep you fit, but it's also a fantastic stress buster.
Mindfulness practices: Whether it's meditation, deep breathing, or just being present, these tools can anchor your mind.
Stay connected: Having a strong social support system, even if it's just a few close friends or family, can boost your mood.
Learn and grow: Always be curious! Pick up a new hobby, read, or take a course.
Seek professional help: If you ever feel overwhelmed, don't hesitate to consult a therapist or counselor.
Remember, it's all about balance. Take time to care for your body and mind.
Calm your mind. Change your life.
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