Create Lifestyle

Day 14 | Physical

Health & Fitness


    What actions fulfill my physical dimension?

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How much energy do I put into my physical dimension?

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Reflect on the time you allocate and the effort or energy you invest in each dimension of wellness. Rate yourself on a scale of 1-10 for each dimension, considering the following:

  • Time allocation: How much time do you dedicate to activities related this dimension?
  • Effort and energy: How much mental, emotional, and physical energy do you invest in enhancing this dimension?

Ways to fulfill physical dimension

Fulfilling the physical dimension of wellness is crucial for overall well-being. This dimension encompasses physical health, fitness, and self-care. Here are some strategies to enhance your physical wellness:

  1. Regular Exercise: Incorporate regular physical activity into your routine. Aim for a combination of cardiovascular, strength, and flexibility exercises. Find activities you enjoy, whether it's walking, dancing, cycling, swimming, or any other form of exercise.

  2. Balanced Diet: Maintain a balanced and nutritious diet. Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Stay hydrated by drinking an adequate amount of water.

  3. Adequate Rest: Prioritize quality sleep to allow your body to rest and repair. Aim for 7-9 hours of sleep per night. Establish a bedtime routine that promotes better sleep.

  4. Stress Management: Manage stress through relaxation techniques, such as deep breathing, meditation, or mindfulness. High levels of stress can have a negative impact on physical health.

  5. Regular Health Check-ups: Schedule regular check-ups and screenings with your healthcare provider. Early detection and prevention are key to maintaining good health.

  6. Hygiene and Self-Care: Maintain personal hygiene and self-care practices. This includes dental hygiene, skin care, and grooming.

  7. Avoid Harmful Substances: Limit or avoid the use of harmful substances such as tobacco, excessive alcohol, and recreational drugs. These can have adverse effects on your physical health.

  8. Sun Protection: Protect your skin from harmful UV rays by wearing sunscreen, protective clothing, and sunglasses. Limit sun exposure during peak hours.

  9. Stay Active: Keep an active lifestyle. Avoid prolonged periods of sitting. Stand up, stretch, and move around throughout the day, especially if you have a sedentary job.

  10. Proper Ergonomics: Ensure that your work and home environments are ergonomically designed to prevent physical strain and discomfort. Use proper posture when sitting and standing.

  11. Weight Management: Maintain a healthy weight through a combination of regular exercise and a balanced diet. Consult a healthcare provider if you have concerns about your weight.

  12. Mind-Body Practices: Consider mind-body practices such as yoga, tai chi, or qigong. These activities can improve flexibility, balance, and overall well-being.

  13. Hydration: Drink an adequate amount of water daily to stay properly hydrated. The amount of water needed varies from person to person.

  14. Preventive Healthcare: Preventive measures can help catch health issues early. Get routine health screenings, including blood pressure, cholesterol, and cancer screenings as recommended by your healthcare provider.

  15. Personal Safety: Be aware of your personal safety and take precautions to avoid accidents and injuries.

Remember that physical wellness is a lifelong journey, and small, consistent efforts can lead to significant improvements in your overall health and well-being. Adapt these strategies to your individual needs and preferences to maintain and enhance your physical wellness.



Body Image

Visualizing our ideal body image is essential for promoting positive self-esteem and overall well-being. When we engage in the practice of envisioning our ideal body, it helps create a positive mental image that aligns with our personal goals and aspirations. This visualization can serve as motivation for adopting healthy habits, fostering a positive body image, and making choices that contribute to our physical and mental health.

Expressing love for our bodies is crucial for cultivating self-acceptance and a healthy relationship with ourselves. It involves embracing our bodies for their unique qualities, acknowledging their strengths, and practicing self-compassion.

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Clothing Style

Identifying our clothing style is important because it serves as a powerful means of self-expression, reflecting our personalities, values, and unique preferences. The clothes we choose convey messages about who we are, making it essential to align our style with qualities and values we wish to display.

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Fitness Activities

When we engage in exercises we genuinely enjoy, it becomes a sustainable and enjoyable part of our routine, making it more likely for us to stick with a fitness regimen. By aligning our workouts with our preferences, we enhance our motivation and elevate our mood.

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+Create specific fitness routine