Physical Wellness & Setting Goals

Physical Wellness

  
    Balancing physical activity, proper nutrition, and mental well-being is crucial in order to maintain physical wellness. Physical wellness is a part of the wellness triangle (along with emotional/mental health and social health.) The 5 health components of physical activity are body fat composition, flexibility, muscular endurance, muscular strength, and cardiovascular endurance.

Health triangle (Source: Author's own figure) | Download ...
Citation: Kun, Agota. Health Triangle. 2013. Research Gate, https://www.researchgate.net/figure/Health-triangle-Source-Authors-own-figure_fig1_263505081.

Physical Activity

    Body Fat Composition refers to the amount of fat in one's body. Having high body fat composition is unhealthy and puts one at higher risk of getting Type 2 diabetes, high blood pressure, kidney disease, and more. Having low body fat, however, could lead to living longer, disease prevention, and many other health benefits.
    The definition of flexibility is, "the quality of bending easily without breaking." The higher degree of extension a person's joints and surrounding muscles are able to perform the better posture, athletic performance, and injury prevention.
    Muscular endurance and muscular strength sound the same, however there are different meanings to them. Muscular endurance refers to one's ability to exercise low weight for a longer period of time. Muscular strength is the opposite, it refers to a person's ability to exercise a high weight for a shorter period of time. One example of muscular strength is a 200 pound bench press. In comparison, muscular endurance is as easy as doing walking lunges for 1-3 minutes. 
    Improving cardiovascular endurance is a good option for those with no gym equipment. These activities include jogging, swimming, and biking. These are low intensity exercises that can be done for a lot longer periods of time than the previously mentioned exercises that last seconds to a few minutes.
     Different target areas require different types of exercise. Benefits of better muscular exercise are better mood/sleep patterns, assists in weight management, and greater energy levels. Muscular strength will decrease the risks of obesity-related disease. Cardiovascular Endurance could lead to a healthier heart, better bone strength, lower blood pressure, and less risk of heart diseases. All exercises will reduce body fat composition if done often enough.

Can exercise extend your life? - Harvard Health Blog - Harvard ...
An image of a women improving her cardiovascular endurance. 
Citation: Ahmed, Marwa. Can exercise extend your life? 2019. Harvard Health Publishing. https://www.health.harvard.edu/blog/can-exercise-extend-your-life-2019031316207

Setting Healthy Goals

    Setting goals often is a trait that all people should have. It helps avoid procrastination, helps keep track of one's progress, and helps to keep a person focused/motivated. Though other goals are okay, the goals one should set should be SMART. SMART stands for a goal that is:

Specific
Measurable
Achievable
Realistic
Time-related

One example of a SMART goal is, "I will eat breakfast at home instead of eating out this weekend." A crucial part of this is the T in SMART. The goal should have a deadline, otherwise the person would not feel pressured to complete the goal.

 

Module 2
Sources: “Log In to Canvas.” Ccsd.Instructure.Com, Canvas, 2020, ccsd.instructure.com/courses/1361626/pages/module-2-overview?module_item_id=15747000. Accessed 8 July 2020.

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