Service
members in the National Guard need to maintain a level of optimal physical performance
(after all, that’s what the PT test is for), but that’s not the only reason to be
physically fit. Physically well individuals have more self esteem, better emotional
health, and tend to get sick less – not to mention, they are better able to weather
the physical strain of being in the military. Being strong is only part of it –
physical wellness includes flexibility, nutrition, medical self-care, and the right
amount of physical activity to encourage optimal health.
What does “Physical Wellness” Mean?
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Physical Wellness means avoiding substance abuse and eating
a balanced diet, both of which will keep your body running better and
longer:
Avoiding substance abuse includes steering clear of drugs, cigarettes,
alcohol, or other substances that can interfere with the way your body and mind
functions. Physically well individuals practice temperance when they do drink, shun
cigarette smoking, avoid illegal drugs, and don’t misuse prescription drugs.
Eating a balanced diet of vegetables, fruit, proteins, and carbohydrates
provides necessary fuel and nutrients to your muscles, organs, and bones. Physically
well individuals who eat right also think more clearly, have more energy, and fight
off sickness more easily.
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Physical Wellness means engaging in balanced physical activity
and knowing your limits to prevent physical injury:
Balanced physical activity is critical to maintaining physical
wellness, as a lopsided approach (for example, too much strength training and not
enough stretching) can cause muscle stiffness, stress to bones, impeded cardiovascular
health, or permanent harm to joints. Physically well individuals improve flexibility,
agility and cardiovascular health in addition to strength!
Knowing your limits can be as important as working out, as it protects
your body from the excess stress of working out too much. Physical wellness means
listening to your body for warning signs of injury and allowing yourself sufficient
time to recover and rest after a workout.
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Physical Wellness means taking care of yourself and maintaining
good health with regular check-ups:
Taking care of yourself if you’re sick is as much a preventative
measure as it is a facet of physical wellness. Getting proper rest and necessary
medical attention when feeling ill promotes faster healing and reduces the likelihood
of a chronic condition. And remember: practicing safe also counts as taking care
of yourself!
Regular check-ups are an integral part of physical health, and
often rewarded by insurance as a means of preventative medicine. Physically well
individuals foster an open, honest relationship with their primary care or family
physician, ensuring they are always informed and on top of their physical wellbeing.
Signs of Physical Distress
Learn how to identify the warning signs of physical distress through the list below.
- Recurring pain in joints, muscles, or elsewhere in the body
- High Body Mass Index (BMI)
- Difficulty breathing
- Abuse of substances including alcohol, cigarettes, illegal/prescription drugs
- Unexplained exhaustion
- Insomnia
- Poor eating habits (refusing to eat, eating too much, binging and purging)
- Poor safety habits (risk-taking, failing to wear protective gear, etc.)
Tips to Improve your Physical Wellness
- Maintain a diverse exercise schedule. PT is a part of every Service
member’s experience, but whether you are active in National Guard or a traditional
Guardsman, integrating a regimen of strength, flexibility, endurance and cardio
training is necessary to maintain good overall physical health and prevent injury.
- Be safe! Accidents do happen, but you can prevent health problems
and injuries by wearing a helmet or seat belt, ensuring you are not under the influence
when you get behind the wheel, and practicing safe sex. Buddy Care applies: whenever
possible, be a buddy to someone else or have a buddy nearby!
- Listen to your body. Pain and discomfort are warning signs that
your body gives you to tell you to stop what you’re doing! Whether you experience
pain during, after or unrelated to your working, don’t let it go untended. If the
pain is severe, seek help immediately.
- Cook more, eat out less. A simple way to know what you’re eating
is to prepare food yourself. Using fresh ingredients to create a wide variety of
dishes expands your palette and improves your eating habits. Best of all, it’s fun
to play Bobby Flay for an evening, and you can share your culinary exploits with
friends and family, who will no doubt appreciate the home cooked meal!
- Little adjustments go a long way. Small efforts can make a big
impact on your physical wellness. Some small changes you can implement today include
checking the nutrition labels before purchasing food items, taking the stairs instead
of the elevator, getting to bed a little earlier, and having a bite of breakfast
in the morning. Small successes today can inspire great successes tomorrow.
- Practice “sleep hygiene”. Creating a simple routine approximately
60-90 minutes before going to sleep can greatly aid in both falling asleep more
easily, and experiencing more restful slumber. Some tips include turning off the
TV at least an hour before you want to sleep, relaxing all your senses (burn a scented
candle or incense, wear something soft against your skin, listen to pleasant music,
etc.), or taking a bath or shower about 30 minutes before sleep.