What is physical wellbeing? Plus, 5 steps to achieve it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the definition of physical wellbeing and how it can benefit your body and mind. Plus, 5 steps for achieving and maintaining physical wellbeing.
Maintaining good physical wellbeing is a critical aspect of living a healthy life. Not only does it allow your body to operate at peak performance, but it can also contribute to your mental health and your ability to fully enjoy life.
Your wellbeing can be shaped by several key factors, including how active you are, what you eat, how much rest you get, how you handle stress, and how well you monitor your health through regular medical check-ups. By focusing on these areas, you can enable your body to function well, feel good, and reduce the risk of developing health issues in the future.
What is physical wellbeing?
The term “physical wellbeing” refers to how well your body functions and feels, which is important for achieving everyday activities and staying healthy. Your physical wellbeing can be influenced by several factors that work together to keep your body healthy and strong. By looking after these areas, you can help your body stay fit and ready to handle whatever challenges or adventures come your way.
Movement: Being active can help your heart, muscles, and bones stay strong. Try going for a daily walk, stretching in the morning, or practicing a gentle yoga flow before bed.
Nutrition: Giving your body the nutrients it needs to work well is essential for boosting physical wellbeing and living your healthiest life.
Rest: Making sure you sleep enough helps ensure the body can repair itself and get ready for the next day. Most adults should aim to get 7–9 hours of quality sleep per night.
Handling stress: Finding ways to relax and relieve stress can improve how you feel, as too much stress, especially over a prolonged period of time, can negatively affect your health.
Health check-ups: Catching health issues early can make them easier to treat. Schedule annual wellness visits with your primary care physician and make your health a priority.
How can you achieve physical wellbeing? 5 steps to get started
Fortunately, there are simple steps you can take to achieve physical wellbeing. Making conscious lifestyle choices to support your body's health and functionality can help you actively enhance your physical wellbeing. And, of course, maintaining good overall health can help you enjoy a more active and fulfilling life.
1. Establish a consistent exercise routine
Regular exercise can improve your cardiovascular health, strengthen your muscles and bones, and boost your mood. Find activities that you enjoy, such as dancing, swimming, or biking, so you're more likely to engage in them regularly. Aim for a mix of cardiovascular, strength, flexibility, and balance exercises in your routine to gain all-round physical benefits.
💙 Follow along with the Daily Move’s Moving for Fun routine to incorporate gentle, engaging movement into your day to boost wellbeing and happiness.
2. Adopt a nutrient-rich diet
What you eat can significantly impact your physical wellbeing. Enjoy a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods can provide the essential nutrients your body needs to function effectively. Keep portion sizes proportional to your needs by eating when you’re hungry and pausing when you’re satisfied, and try to minimize processed foods, excessive sugars, and unhealthy fats.
💙 Learn how Moving from Mindless to Mindful Eating can support your physical and mental wellbeing.
3. Prioritize quality sleep
Good sleep is as vital to your health as diet and exercise. Create a conducive sleep environment by keeping your bedroom dark, quiet, and cool. Establish a regular sleep schedule by going to bed and waking up at the same time each day. Develop a relaxing pre-sleep routine, perhaps including reading, taking a warm bath, or practicing relaxation exercises. Quality sleep can aid recovery from illness or injury, help improve brain function, and reduce the risk of chronic diseases.
💙 Try a guided sleep meditation, like Tara Brach’s Letting Go Into Sleep, each night to support relaxation and reduce stress, which supports your overall wellbeing.
4. Manage stress effectively
Chronic stress can have a detrimental impact on your physical health, leading to issues like hypertension, heart disease, and a weakened immune system. Identify your stressors and learn healthy ways to cope. A few options include mindfulness, deep breathing, yoga, or walking in nature. This can help manage stress and enhance your physical wellbeing.
💙 Guided meditations like Calm Your Heart with Deeper Breaths with Dr. Julie Smith can help you feel more grounded and keep stress at bay when you feel it creeping in.
5. Get regular health check-ups
Be proactive with your healthcare to help maintain your physical wellbeing. Regular visits to your doctor for check-ups and screenings allow for early detection and management of health issues. Keep up with recommended vaccinations and screenings, and seek medical advice when you notice changes in your physical health.
6 benefits of prioritizing your physical wellbeing
Positive physical wellbeing can benefit your quality of life significantly. Focusing on how physical wellbeing can affect your body can help you stay motivated to take good care of your health.
1. Increased energy levels: Consistent physical activity and a nutritious diet can help boost your energy levels. This can help you tackle daily tasks and engage in activities you enjoy.
2. Reduced risk of chronic diseases: Regular exercise and a balanced diet can help lower the risk of developing chronic diseases such as heart disease, diabetes, obesity, and certain types of cancer. Preventive measures, like regular health check-ups, also play an important role in the early detection and management of potential health issues.
3. Enhanced immunity: Regular physical activity, adequate sleep, a nutritious diet, and effective stress management can support your body’s immune system. This can strengthen your body's defenses against infections and illnesses.
4. Better sleep quality: Exercise and proper nutrition can improve your sleep quality, which can help your body's recovery and overall health. A regular and more consistent sleep routine in a restful environment can lead to more restorative sleep over time, helping you wake up feeling refreshed.
5. Increased strength and flexibility: A consistent exercise routine that includes strength training and flexibility exercises can enhance your muscle strength, endurance, and flexibility. This can contribute to better overall physical function and help reduce the risk of injury.
6. Weight management: Physical activity and a healthy diet can help you manage your weight. Maintaining a healthy weight can help reduce the burden on your joints and organs, improving your overall health and reducing the risk of several diseases.
How does physical wellbeing impact mental wellbeing?
Physical and mental wellbeing can be highly interconnected, so improving your physical health can have positive effects on your mental health. Relatedly, maintaining good mental health can encourage you to take better care of your physical wellbeing.
Balancing mental wellbeing with physical health can help you prevent or manage health issues so you can thrive, enjoy life, and reach your full potential. Recognizing how physical health can impact your mental wellbeing can help you take care of your body and mind.
Boosts mood and reduces the symptoms of mental health disorders
Enhances cognitive function, including memory, attention, and processing speeds
Reduces stress and anxiety
Improves self-esteem and confidence
Encourages social interaction, reducing feelings of loneliness or isolation
Provides a sense of control over your own life and wellbeing
What is physical wellbeing FAQs
How often should I exercise to maintain physical wellbeing?
To maintain physical wellbeing, it’s recommended people get at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity activity each week. This can be broken down into manageable sessions and not done all at once. For example, you could complete five 30-minute exercise sessions each week. Including strength training exercises a few days a week can also be beneficial.
Remember, any amount of activity is better than none, and choosing activities you enjoy can help you stay motivated.
Can physical wellbeing be achieved without access to a gym or expensive equipment?
Physical wellbeing can be achieved through many forms of physical activity that don't require a gym membership or expensive equipment. Walking, jogging, doing body-weight exercises (like push-ups and squats), practicing yoga, or dancing can all be effective ways to stay active. Find activities you enjoy that fit into your daily routine to help you stay consistent with your physical activity.
What dietary changes can I make to improve physical wellbeing?
Improving physical wellbeing through diet involves including a variety of nutrient-dense foods in your meals.
Aim to fill half your plate with a variety of fruits and vegetables.
Choose whole grains more often than refined grains.
Choose lean protein sources, like poultry, fish, and beans.
Opt for healthy fats, such as those found in avocados, olive oil, and fish.
Stay hydrated.
Limit your intake of added sugars and saturated fats.
Eat portion sizes that support your energy needs and goals.
Does physical wellbeing help reduce stress?
Maintaining your physical wellbeing can significantly reduce stress. Regular physical activity has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even a short period of aerobic exercise can have anti-anxiety effects, and being in good physical health can help you handle stress more effectively.
What are some signs my physical wellbeing might be deteriorating?
Look out for signs that your physical wellbeing might be deteriorating. If you experience these, consult a doctor and make lifestyle changes to address the issues.
Increased fatigue
Difficulty sleeping
Unexpected changes in weight
Persistent pain or discomfort
Frequent illnesses or infections
Changes in appetite or digestive issues
Emotional symptoms like increased stress, anxiety, or depression
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