Healthy Hawks

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Physical well-being is living a balanced life through healthy nutrition, regular movement, and a consistent sleep schedule.

  • Movement:
    • Healthy adults aged 18-65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on 5 day/week or vigorous intensity aerobic activity for a minimum of 20 minutes on 3 day/week.
    • Adults should do a minimum of 150 minutes/week of moderate-intensity, or 75 minutes/week of vigorous-intensity aerobic activity
    • Combination of moderate and vigorous intensity exercise can be performed to meet these recommendations.
    • Adults should also do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week with 48 hours rest between resistance training sessions.
    • Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes of moderate-intensity activity a week.
    • Measuring Intensity:
      • Intensity can be estimated using a scale of 0 to 10, where sitting is 0 and the highest level of effort possible is 10.
      • Moderate Intensity is 5-6, Vigorous begins at level 7 or 8.     
  • Eating: Good nutrition means enjoying an adequate amount of a variety of mostly nutrient-dense, lightly-processed foods from all groups. Healthy eating is flexible, and while it involves being conscious of your food choices, it also means giving yourself the freedom to enjoy occasional treats without guilt. Eating enough, regularly enough, is far more important than what you eat. 
  • Rest: Rest is essential for your body to relax and your muscles to rejuvenate after moving. Regular sleep habits include 7-9 hours of sleep each night, an occasional nap of 30 minutes, a noise-free environment for resting, and practicing relaxation exercises to recharge the body.