Physical Self

The Physical Self factor includes two components, exercise and nutrition. These are widely promoted and, unfortunately often over-emphasized to the exclusion of other components of holistic well-being reported here that also are important. The research evidence is compelling with regard to the importance of exercise and nutrition especially with changes over the life span. Not surprisingly, preliminary data suggest that “survivors,” i.e., individuals who live longest, attend to both exercise and diet/nutrition.
Importantly, each of the components of the IS-WEL model interacts with all others to contribute to holistic functioning. Similarly, the contextual factors each have an influence or impact on the individual, and the individual affects his or her context. These interactions may be for better or for worse, individually and collectively.
The above information was taken from: http://wellness-research.org/wellness/docs/wellness.htm
That’s nice but what does this theory mean to me?
A theory is only as good as it can understood and then APPLIED! If you can not apply a theory to your situation, in this case your life and the life of your family, then they theory is just that…something nice to know.
Physical Self: The Physical Self factor includes two components, exercise and nutrition.
Do you start each day with breakfast? Do you drink plenty of water? Do you avoid sugary foods? Do you eat enough fruits and vegetables? Are you eating whole grains? Are limiting the types of fats you eating? Do you eat three meals a day plus snacks? Do you stop eating when you are full?
Do you move at least 30 minutes a day? Do you include strength training at least twice a week? Do you do some sort of cardio workout at least three times a week? Do you engage in activities as a family? Do you limit your screen time and the screen time of your family?
Do you control your weight through diet and exercise? Do you take supplements such as vitamins daily? Do you know your numbers (blood sugar levels, heart rate, cholesterol, etc.)? Do you see your doctor for at least annual checkups?
Do you get at least 8 hours of sleep each night? Do you wake up refreshed?
Action you can take:
•Set out a bedtime routine for everyone in the family. Aim to go to bed at the same time each night and get up at the time each morning.
•Within 30 minutes of getting up, have breakfast. Avoid sugary foods. Chose foods that are high in fiber. Be sure to have a form of protein as well. This is a great time to incorporate fruits and vegetables too.
•If you are not exercising, start by incorporating 15 to 20 minutes a day and building up to 30 minutes a day. Try different types to see what you like. Exercise can be done as a family as well as individually.

Until next time….
Change. Discover. Transform.
Carla Carter, Ed.D., LCPC, CMPC, EMDR Certified

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