Physical fitness Supporting our overall health and well-being necessitates maintaining good physical health. If we spend our lives rushing around and forgetting to take care of ourselves physically, this can also have an impact not only on our physical health, but also our overall wellbeing as well as our mental health.
Looking after our physical health is an integral part of our overall strategy to support our whole health.
Healthy living doesn’t have to be hard. There are three key things that we can focus on every day to give our bodies the best chance to stay healthy, active and well so we can achieve what we want to in life.
1. Rest and sleep Sleep is vital for so many of our body’s processes. It enables us to recharge, refresh, repair and restore.
It is suggested that we sleep between 7 and 9 hours each night. When we don’t get enough sleep, this can affect a number of things including our ability to concentrate, our mood and our appetite and even our social life.
Not getting enough sleep over a long period of time can also impact our mental health, our coping mechanisms and may also lead to long-term affects on our body’s ability to function effectively.
Some of us may experience trouble getting to sleep or trouble staying asleep. This may be due to stress, anxiety, we we consume like alcohol or caffeine or other causes. Check out the NHS Every Mind Matters guide to sleep problems and insomnia to learn more about this. It goes far beyond sleep. Getting enough rest is also an important part of physical health. This is about balance.
So, how can we do this?
By bringing awareness to our routines, understanding what we may be exerting ourselves without a break, and taking some time to rest will support our whole health. Additionally, it prevents injury and provides our body with time to heal. 2. Eating and drinking well
Fuel is what our bodies need to work. The food we eat and staying hydrated play a huge role in our overall health.
The choices we make affect our diet. The UK healthy eating model The Eatwell Guide outlines how to achieve a healthy balanced diet by:
1. eating at least five servings of vegetables and fruits each day. 2. Starchy foods (carbohydrates) should make up around a 1/3 of our diet a day.
3. Eating good sources of protein.
4. Use small quantities of unsaturated fats. 5. Eat smaller amounts of foods high in fat, salt and sugar.
Drink the recommended daily fluid intake of 6-8 glasses or cups to stay hydrated. 3. Moving
Movement is also key.
Ensuring that way have physical activity in our day-to-day routines is key to our health. The best part is that you won’t have to pay for it. The NHS says that exercise can “reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%”.
Guidance suggests that adults should aim to incorporate some type of physical activity every day.
This should include:
2 days a week (min) – strengthening activities for the major muscle groups
150 minutes of moderate intensity activity a week or
75 minutes of vigorous exercise per week, spread out over the course of the week or a portion of each day. So, over a seven day period, that could include:
Yoga, Pilates, tai chi, lifting weights or using resistance bands twice a week, and
20 minutes a day moderate exercise, for example brisk walking, riding a bike, dancing or hiking. or
10 minutes a day vigorous exercise, for example running, swimming, riding a bike uphill, walking up stairs, playing sports or martial arts.
or a mixture of the two.
See NHS Exercise guide for more information.
You can get back in the game with free guides and tools like Couch to 5k. If running’s not for you, then start by incorporating a walk into your daily routine with the free Active 10 app.
Need some support? Why not join a local group like Parkrun or meet up with friends for a walk.
Start by exploring London’s natural green spaces, such as Regent’s Park or Primrose Hill, both of which are accessible from the Academy.