A Focus on Physical Energy
By Lee Morris, Associate Director, andpartnership
To understand our wellbeing, we must take an holistic view. Our Wheel of Wellbeing Energies© focuses on 4 key elements that make up someone’s overall mental health and wellbeing. We’ll be looking at each one in turn but today we will start with Physical Energy.
This is broken down into Physical Activity, Nutrition/Drink and Rest/Sleep. I wanted to share with you 10 tips for each to help people increase their Physical wellbeing as many studies suggest a link between good physical health and good mental health and vice versa.
- Wear a fitness tracker or watch and aim for 10,000 steps a day.
- Go for a walk on your lunch break. Even 15 minutes will do you good.
- Get up and walk around after sitting for a maximum of 60 minutes at a time.
- Take the stairs instead of the lift.
- Try to find an activity that you enjoy. This might be going to the gym, going for a run, yoga – anything that will motivate you.
- Set yourself a fitness goal – this might be to run a 5k parkrun or go to the gym 4 times a week. Whatever works for you.
- Try to mix your activity with some easy, medium and hard sessions.
- Try to have ‘walk and talk’ meetings or one-to-ones.
- If you can, aim for an activity that will raise your heart rate. HIT activities (where you have short bursts of intense activity followed by a rest) can significantly increase your fitness.
- Find an activity where you can socialise as well. This is a real motivator.
Nutrition / Drink
- You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
- Never skip breakfast.
- Monitor the amount of salt you eat. It is recommended no more than 6g a day for adults.
- Cut down on saturated fat and sugar.
- It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
- Eat well for the majority of the week but reward yourself with a treat on a set day.
- Try to find the time to cook yourself using fresh, unprocessed ingredients. Cooking can be therapeutic!
- Always refuel after physical activity. This is vital for effective recovery.
- Track your calorie intake every now and then. Remember, if you want to lose weight, you must burn off more calories than you consume. Sounds simple doesn’t it!
- Coffee can be good for you (in moderation). Why not gradually swap to decaffeinated.
Rest / Sleep
- Your sleeping environment is key. It should be dark, quiet and cool if possible.
- Avoid alcohol and avoid caffeine close to bedtime.
- Keep a regular sleep pattern – Going to bed when you feel tired and getting up at roughly the same time helps teach your body to sleep better.
- Avoid bright lights before sleep – When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin.
- Practice a relaxing bedtime routine. A relaxing activity right before bedtime helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- Sleep on a comfortable mattress and pillows.
- If you have trouble sleeping, avoid electronics before bed or in the middle of the night.
- Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin.
- A relaxing bath or shower is another popular way to sleep better.
- Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.
For more information about the Wheel of Wellbeing Energies© or how our Achieving Peak Performance product could work for your organisation, please contact me: Lee Morris, Associate Director, firstname.lastname@example.org or 07434 258328.
Categorised in: Leadership Development
This post was written by Lee Morris