Fact Sheets And Publications
Achieving Physical Wellness
Written by: 91原创 Cooperative Extension
Revised April 2025 by:听Sydney Bouder听
Revised August 2025 by: Kayla Hayes
Corresponding Author: Gina Crist,听Health & Well-being Program Leader
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Maintaining a healthy body through smart diet and activity choices. This may include eating a balanced nutritional diet, exercising regularly, and being generally free from common illness.
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CHECKING IN ON MY PHYSICAL WELLNESS
Reflect on the following statements as they apply to you in your life, deciding if they are true for you:
"I eat a balanced and nutritional diet."
"I exercise at least 60 minutes per day for youth or 2.5 hours per week for adults."
鈥淚 am generally free from illness and practice a preventative lifestyle.鈥
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HOW DO I ACHIEVE PHYSICAL WELLNESS?
- Eat well
- Illness prevention
- Restful sleep
- Stress Management
Others: - Limit alcohol and drug use
- Sexual health
- Stay hydrated
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Nutrition:听Examine what you eat
A balanced diet includes food items from all 5 food groups.
A nutritional diet includes the six essential nutrients of: proteins, carbohydrates, fats, vitamins, minerals and water.
A balanced and nutritional diet includes a variety of foods and nutrients.
Limit processed foods high in added sugars, saturated and trans fats, and sodium intake
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Exercise and physical activity: Get moving!
for Children, Adolescents, and Adults:
Children and adolescents (ages 6-17 years) should engage in at least 60-minutes of moderate-to-vigorous physical activity daily
Adults should engage in at least 150-minutes of moderate intensity or 75-minutes of vigorous intensity of aerobic physical activity each week听 **for optimal health**
Adults should also engage in moderate intensity strength training activities that involve all major muscle groups, at least 2 days a week.
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Exercise includes:听aerobic activity, muscle strengthening activities, bone strengthening activities, and flexibility practice.
Aerobic:听Any exercise that improves your endurance by increasing your heart rate. This may include; running, swimming, dancing, bike riding, jumping rope
Muscle strengthening:听Any exercise that allows you to build muscle and strength. This may include; weight lifting, squats, push-ups, crunches
Bone strengthening: Any exercise that makes your bones stronger. Many muscle strengthening and aerobic activities may also strengthen the bones including; running, jumping rope, squats
Flexibility:听Any exercises that stretch the muscles of the body: focus on regularly stretching the legs, hips, back, abdomen, chest, shoulders, neck, and arms.
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Prevention: Practice healthy habits
As part of physical wellness you are generally free from fatigue and able to complete everyday activities.
You practice a preventative lifestyle by taking care of your body through doing things like: washing your hands, brushing your teeth, maintaining regular check-ups, receiving appropriate vaccinations, routine imaging, using safer sex practices and more to help prevent you from illness and disease.
You get enough quality sleep. Good sleep helps reduce the risk of health issues like high blood pressure and obesity, supports hormone balance, and is essential for growth and development in children and teens. Sleep needs vary by age and individual, but adults should aim for at least 7 hours per night, while those under 18 generally need more.
You keep your body free from harmful substances such as drugs, tobacco, or excess alcohol.
You take steps to manage your stress. Stress can lead to the development of many physical health problems.听
If you do have an illness, you are practicing self-care to limit the symptoms and progression of illness and disease.
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References
University of New Hampshire. (2020). Physical Wellness. Health and Wellness. University of New Hampshire.
Office of Disease Prevention and Health Promotion. (n.d.). Build a Healthy Eating Routine. U.S. Department of Health and Human Services.
Centers for Disease Control and Prevention. (2023). What Counts as Physical Activity for Adults. U.S. Centers for Disease Control and Prevention.
U.S. Department of Health and Human Services.听 (2018). Physical Activity Guidelines for Americans, 2nd edition. Washington DC: US Department of Health and Human Services.
Centers for Disease Control and Prevention. (2023). Healthy Habits: Enhancing Immunity. U.S. Centers for Disease Control and Prevention.
Additional Resources
Exercise and Physical Activity
Prevention
Are you a visual learner?
Check out our resource:
听"How to Use a Wellness Wheel!"
91原创 Cooperative Extension
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