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Physical well-being is an essential component overall that directly affects long-term health. Important aspects of physical health include exercise, nutrition, sleep, health maintenance, and making healthy decisions around substance use.听Fostering your physical well-being and tuning in to your body鈥檚 needs听not only promotes your physical health but can benefit your emotional, intellectual, and relational well-being.

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Physical Activity

Make moving your body a priority! The best way to develop and sustain a movement routine is to find something you enjoy. Explore different types of exercise and movement practices and see what works for you.

Potential Benefits

• Reduce stress
• Increase energy
• Maintain a healthy weight
• Improve memory, focus, and productivity
• More hours and better sleep
• Improve mood and self-esteem

Recommendations From the Physical Activity Guidelines

Second Edition

• To attain the most health benefits from physical activity, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity, such as brisk walking or fast dancing, each week. Adults also need a muscle-strengthening activity at least two days each week.
• Move more and sit less. There is a strong relationship between increased sedentary behavior and increased risk of heart disease, high blood pressure, and all-cause mortality. All physical activity, especially moderate-to-vigorous activity, can help offset these risks.
• Any amount of physical activity has some health benefits. There are benefits from small amounts of moderate-to-vigorous physical activity throughout the day. Short bouts of physical activity count toward meeting the physical activity guidelines.
• New evidence shows that physical activity has immediate health benefits. For example, physical activity can reduce anxiety and blood pressure, as well as improve the quality of sleep and insulin sensitivity.
• We now know that meeting the recommendations in the Physical Activity Guidelines consistently over time can lead to听even more long-term health benefits.
  • For youth, physical activity can help improve听cognition, bone health, fitness, and heart health. It can also reduce the risk of depression.
  • For adults, physical activity helps prevent eight types of cancer.听
  • Reduces the risk of听dementia.
  • For older adults, physical activity also lowers the risk of falls and听injuries from them.
  • For pregnant women, physical activity reduces the risk of听postpartum depression.
  • For all groups, physical activity reduces the risk of听excessive weight gain and helps people maintain a healthy weight.
  • New evidence shows that physical activity can help听manage more health conditions that Americans already have. For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type two diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson鈥檚 disease.

Nutritional Food Choices

Nutrition matters. In today鈥檚 world of social media, expert opinions, and conflicting evidence, it can be difficult to identify the best, most updated information about how to fuel our bodies well.

Proper nutritional fueling means eating and drinking the building blocks that keep our bodies running: macronutrients, including carbohydrates, fats, and proteins, as well as micronutrients, such as vitamins, minerals, and water. Every person has slightly different nutritional needs. Lack of sleep, stress (personal, academic, social, etc.), illness and injury, health status, body size and composition, and even climate can affect these needs. Pair these factors with the sheer number of nutrition products on the market today, and it is no wonder people have a hard time knowing who and what to listen to.

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Sleep Hygiene

Why is sleep important for health? The three pillars of health are nutrition, physical exercise, and sleep. All three of these are connected. For example, if you do not sleep well, you may not eat well. People get food cravings when they have not slept well, and they often crave food with lots of carbohydrates (carbs), such as a cookie. And when you are tired, the last thing you want to do is go to the gym. People who are fully functioning pay attention to all three. They must all be working together for better health.
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