Living The Good Life By Christian Mouer
Total Wellness
How does one live the good life? By having complete and total wellness of course. How do one actually achieve this? There are a couple of ways to accomplish complete and total wellness, keep reading to find out how!
Social Wellness is a very important part of total wellness, to be able to interact with friend and others social during a time when social media is a number one way of communicating is key to keeping and maintaining relationships. Here are 5 tips to maintaining your social wellness.
1. Interact physically with people and within relationships. Having many social media friends is not the same as hanging out with people in real life. Make sure you keep a good balance between "real" friends and online friends.
2. Develop listening skills and always remember to listen to others so that they will listen to you.
3. Take a break from your work once in a while. You must step away from work and fulfill the social part of your life.
4. Strengthen your family ties and remember that although it is important to strengthen your friendships family must come first.
5. Make new friends by being more active in your community. Get involved in something that is important to you and make a difference n things like groups, clubs, or even donate your time. This is also a great place to make new friends.
Physical Wellness is how well you take care of yourself and your body. It involves sleeping, hygiene, exercise and the food you eat. Here are 5 tips to keeping good physical health.
1. Get 8-10 hours of sleep each night.
2. Avoid tobaccos, alcohol, and other drugs.
3. Eat nutritious meals and drink 8 cups of water a day.
4. Practice daily proper hygiene.
5. Participate in 30-60 minutes of physical activity daily.
Mental and emotional wellness is how you think, fell, and act. It is very important to not only take care of your body but you need to take care of your mind as well. Here are a couple of suggestions to maintain a good mental health.
- Exercise regularly, eat balanced meals, and sleep for at least 7 to 8 hours a day
- Maintain genuine, supportive, and enduring relationships
- Practice optimism by saying positive and grateful comments about yourself and others
- Perform acts of kindness as helping someone boosts self-esteem and sense of purpose
- Seek medical professional help if needed
Website: Sparks,Twana, "5 (Plus 1) Simple Ways To Enrich Your Social Health", Day To Day Lives Matter, http://drtwanalsparks.org/5-plus-1-simple-ways-to-enrich-your-social-health/, 6/14/21.
Website: "Difference Between Mood and Emotion", DifferenceBetween.Net, Copyright 2021, http://www.differencebetween.net/language/difference-between-mood-and-emotion/, 6/14/21
Physical Wellness and Setting Goals
Are you stressed and worn down? Do you feel like every day is another round on the treadmill and you are just running through it? I want to talk to you about your physical wellness and how to set and achieve goals towards your own physical wellness. First of all, physical wellness is important in keeping our bodies healthy and taking care of it. It is also a balancing act, where you need to find the balance between taking care of not only your body but your mind as well. You are the one who is responsible for this job and no one else, keep reading to find more information on how to do this successfully!
There are five health-related components of physical activity: body fat composition, flexibility, muscular endurance, muscular strength, and cardiovascular endurance.
- Body Fat Composition: Is the amount of fat you have in your body and what are the problems that can come from that, like Diabetes, high blood pressure, and a ton more of health problems.
- Flexibility: Flexibility is basically the range of motion that your body has and what your body can actually do. The more your body is able to do the healthier you will be.
- Muscular Endurance: Muscular endurance is the length of time and how much weight your body can endure. The better your endurance the more beneficial it will be for your body.
- Muscular Strength: Muscular strength is how strong your muscles are and at what intensity your ability to lift wights and how long. When you have muscle strength you are more likely to be healthy.
- Cardiovascular Endurance: Cardiovascular endurance involves you actually moving and exercising you body and making sure your are getting your heart beat up while moving your body. This will benefit your heart, lungs and bones.
Goal: (Noun) the object of a person's ambition or effort; an aim or desired result.
Your health is the most important thing in your life, there fore you should always set goals to upkeep your health and wellness. In order to have an achievable goal it must have certain components. It must be specific to your health needs, it should be achievable with a reasonable timeline. Your goal should be measurable so you know when and how you have achieved your goal and most important your goal should be realistic, meaning something you will be somewhat successful meeting your goal!
Work Cited: Resch, Timothy, Canvas: Pers Fit & Well 1 Resch,T 5030, Pages Module 2 Lesson 2 Physical Wellness and Module 3 Smart Goals
How To Select Physical Activities
Now that we have talked about physical wellness and how important it is to you and your body, let's talk about starting and physical fitness plan. This plan should have cardiovascular, resistance and flexibility training involved. Let's take a look at each type of training to learn
more.
First you have cardiovascular training where your heart and lungs work together to supply oxygen rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce movements.
Flexibility Training
Flexibility trining is moving your body through a full range of motion with out flexibility you can become at risk of injuring yourselves and not be able to reach your fitness goals. a few reasons to make sure you have flexibility training within your goal is to relive joint tension, decrease muscle tension, have better balance and range of motions. Flexibility will give your body the ability to do everything better. An important part of flexibility is two different types of stretching, self-myofacial release and static stretching.
How is Health and Fitness Assessed?
It is very important before you start any fitness program you understand your own body and its limitations and levels of fitness. There are two type of assessments are assessments that are individualized to yourself, they include your fitness goals, what you eat, and at any health issues that you may have. objective assessments are your actual details of your whole body. They include your weight, resting heart rate, blood pressure, body mass index, and body measurements. Once you have assessed your body items then it is time to take a good look at your fitness level. A couple of ways to achieve this is by completing a one mile run to your VO2, Max rate, a curl up or sit up assessment, push up test and a sit and reach test. You have to always remember to warm up both before and cool down after every workout!
Important Fitness Principles
Just like anything else that is important your fitness should have principles that it follows. There is the FITT principles that stands for frequency, intensity, time, and type. When using and following these principles your workouts and health will continue to improve! Below is a picture showing the FITT principles that you can apply to your work outs.
Dont forget about the principles of Overload and Progression. Overload is just hat, over doing it. Remember you have to gradually make the necessary adjustments to your work out with out overloading and over dong yourself physically. When we talk about progression, it is important to gradually increase or change your workout in order to meet and achieve your goals. The principle of progression is to remember to remain specific to your fitness goals. If you are looking to improve a specific part of our body you need to specifically work on the body part! You must continually practice in order to achieve any goal let a lone a fitness goal!
Work Cited: Resch, Timothy, Canvas: Pers Fit & Well 1 Resch,T 5030, Pages Module 2 Lesson 2 Physical Wellness and Module 3 Smart Goals
Selecting Physical Activities
An apple a day keeps the doctor away, and so does 60 minutes of daily vigorous activity! It is recommended that young people do 60 minutes of activity everyday and sometimes teens these days still have a hard time doing it! One way to get that done would be by selecting positive physical activities that keep you interested! Some questions to ask yourself before selecting physical activites are:
- Which components of physical fitness do you need/want to improve?
- What types of activities do you enjoy?
- Why types of activities help you manage your stress?
- What sports skills do you have?
- Would you like to participate with others in these activities or on your own?
- Where are your chosen activities offered?
- Will you need special equipment or facilities to participate in your chosen activity?
Health conditions, personality and attitude, reason for participation, and environmental consideration are factors that can effect your choices when selecting activities.
The most important part is to pick something you love and enjoy because the odds of you sticking it out and committing to it are greater!
Weather Conditions
If you live in a place like I do your are familiar with the flaming son. Here in the desert we do have to be aware of heat factors that can affect your physical activities. Somethings you need to consider are heat stroke, heat exhaustions and heat cramps. These are all a direct result of too much time spent in the sun. Thankfully we only have a couple of months like that here in LV, but in other parts of the country people have to deal with other extreme weather conditions such as with cold weather. Hypothermia is where you can get freezing limbs so it is important to dress appropriately with layers so you can remove some if you you become over heated. Remember to always seek help if you are feeling ill after any kind of physical activity!
My dad always tells me I can't out run the fork! Which is the same as caloric balance. You can work out as much as you want but if you eat more calories than you burn you aren't going to loose weight! It is a very careful balance of eating your daily required calories and doing a physical activity to balance them out!
Work Cited: Resch, Timothy, Canvas: Pers Fit & Well 1 Resch,T 5030, Pages Module 2 Lesson 2 Physical Wellness and Module 4 Selecting Physical Activities
Lifestyle Guidelines
Not only should you be physically healthy but as we have covered you need to be socially and mentally emotionally well as well. Obviously the better you take care of your self the more benefit it will be to your health. That could include:
- Decrease risk of disease
- Live longer
- May improve grades
- Increased confidence
- Better sleep
- Reduced depression
- Stronger and healthier bones
Health is the key to a good life!
Different Body Types
Bodies come in all different shapes and sizes, bodies are the number one way that we are different from each other or unique! Our body size depend on bone size, muscle mass, and how much body fat we have. There are three general types; ectomorph, endomorph, and mesomorph.
Ectomorph is a body type with a slender, slight build. It is characterized by a lower percentage of body fat, small bone size, and a small amount of muscle size and mass. People who have this body type exhibit a lean appearance, often with long, slender arms and legs.
Endomorph is a body type with a large, soft, bulging body and pear-shaped appearance. It is characterized by a high percentage of body fat, large bone size, and a small amount of muscle size and mass. People who have this body type generally have a round face, short neck, and wide hips.
Mesomorph is a body type with a solid, muscular, and large-boned physique. It is characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle size and mass. People who have this body type generally appear muscular and well-proportioned.
Different body types are a very touchy subject, as human beings we are constantly comparing ourselves to each other. It is very important to maintain a healthy lifestyle to keep our body type healthy.
Injury Prevention During Activity
Earlier in this blog we talked about the importance of cooling down and warming up your bodies before and after your workouts! This is because during your a lifetime of working out your will more than likely experience and injury. It's very important that when you do get an injury you don't push through and that you listen to your body, sometimes when ignoring the injury it can turn into a bigger problem.
Some common injuries that you may experience are:
- Muscle strains
- muscle pains
- blisters
- shin splints
Also, always remember to stay hydrated! Drink lots of water!
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