The dictionary describes Wellness as the quality or state of being healthy in body and mind, especially as the result of deliberate effort. I include the soul because I feel it’s an often-overlooked aspect of wholeness. We must feel fulfilled in all areas to remain balanced.
These are my top 10 recommendations for whole-body wellness: mind, body, soul.
1. Fitness (3 Main Categories):
Cardio – Recommendation is to get at least 150 minutes per week of Cardiovascular Training. This can be anything from going for a walk, dancing around, using equipment, to some form of Circuit-Type Training. There are many forms... for all abilities. It is meant to strengthen the heart/lungs and can help reduce high blood pressure (among other benefits). Sometimes it takes trying a few different activities to see what works for you. The key is, to find something you enjoy.
Strength – Recommendation is all muscle groups at least 2 times per week. This helps to build muscle so we can perform our everyday tasks with more ease. If you have limitations, there are many different modifications, types of equipment, and personalized exercises too.
Flexibility – Recommendation is 2-3 times per week. There are many different types from chair yoga, Pilates, to specified stretch routines. We ask our body to perform for us daily, taking time to release tension in our muscles helps to keep us at our best and prevent injuries.
Fitness doesn’t have to be intensive. It’s about movement, listening to our body, and taking time to put our best self forward with intention. Benefits include: balance (body/emotions), improved health, more energy, self-confidence, and much more.
2. Nutrition: Food is fuel, it keeps us going or hinders our performance. A good place to start is a food journal. Write down what you eat and how you feel afterwards; sluggish, energetic, bloated, upset stomach, etc. – every BODY is different. We are what we digest.