Pillar of Wellness: Physical

Wellness is an active process of becoming aware of and making choices towards a healthy and fulfilling life. … “Wellness is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” – The World Health Organization.”


Our bodies do so much for us. Do your best to give your body what it needs to perform in the way you would like it to. Physical activity is one of the pillars of wellness, and is known to improve mood, boost confidence, and improve self esteem.

Physical Activity

Daily exercise, walking, running, cycling , swimming. Stretching before and after exercise, when rising, and before going to bed. Unless you exercise more and adjust your diet, the pounds can add up. Middle-age spread can quickly become middle-age sprawl.

Going to a gym and working out to your goals you have already set. This releases endorphins and makes you feel better.

Physical wellness also includes managing health conditions, taking care of yourself when sick, and going to the doctor when needed.

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Consume foods and beverages that enhance good health, rather than those which impair it, be physically fit rather than out of shape.

Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives

Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches

Add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.

Try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine.

Stay away from Diet Foods – many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts.


A good night’s sleep is  incredibly important for your health, in fact it is as important as exercising and having a healthy diet. Poor sleep is strongly linked to weight gain. People with short sleep duration tend to weigh significantly more than those who get adequate sleep. 

In fact, short sleep duration is one of the strongest risk factors for obesity. If you are trying to lose weight, getting quality sleep is crucial. Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who do not.

Good sleep can maximize problem-solving skills and enhance memory. Poor sleep has been shown to impair brain function. Longer sleep has been shown to improve many aspects of athletic and physical performance. 

Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder. Sleep deprivation may reduce your social skills and ability to recognize people’s emotional expressions. Your place of sleep should ideally be a place of rest, so if you  are tossing and turning or too hot or uncomfortable get up and go read a book NOT your phone computer or iPad.


Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease. Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. There are two main types of nutrients, macro-nutrients, and micro-nutrients. 

Macro-nutrients – The three main categories of macro-nutrients include carbohydrate, protein, and fat. 

Micro-nutrients – The two types of micro-nutrients are vitamins and minerals, and these are extra molecules that cells need to make energy. 

All the above will improve your productivity and fruitfulness at work and reduce presenteeism and absenteeism.

Physical Pillar of Wellness Check-up

Physical Activity
  • What is your exercise regime?
  • Is it aerobic, anaerobic, both?
  • What goals do you have for physical fitness?
  • What does your diet look like?
  • What is the level of sugar you consume?
  • How much caffeine is “normal” for you?
  • Are you drinking energy drinks to kick start you?
  • What is the level of your alcohol consumption?
  • How much sleep do you get a day?
  • How much sleep do you get on average a week? 
  • Do you have a good balance of deep and light sleep?
  • What are your sleeping conditions like?
  • Do you know what you are eating?
  • How do you balance the protein and carbohydrates of your meals? 
  • How much fast food do you consume?
  • Do you know the levels of sugars in the foods you eat?

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