Physical Wellness

• Sleep 7-9 hours per night
• Participate in Intramural Sports or visit the Lahaye Recreation and Fitness Center
• Consume a balanced meal (½ vegetables, ¼ proteins, ¼ carbs)
• Eat a combined serving of 5 fruits and vegetables per day
• Get active by riding bikes, jumping rope, walking, running, or swimming
• Join a group exercise class
• Partner with a personal trainer to learn to life weights effectively
• Adjust your posture by keeping your neck straight and shoulders parallel with the hips
  • Keep your shoulders back and relaxed.
• Attend your annual check-ups: Physical Exam, Eye Exam, Dental Cleaning(s), etc.
• Relax your jaw for immediate relief of tension
• Choose to take the stairs instead of the elevator
• Participate in at least 150 minutes of moderate levels of physical activity such as cycling or fast walking every week
  • This equals 30 minutes of activity five days per week
• Do strength exercises on two or more days a week that work all the major muscle groups
• Stay hydrated by consuming about 1 ounce of fluid per pound of weight

Walk it out

• Grab your walking shoes and take a brisk stroll around the neighborhood where you live or work. A few blocks could mean more than 100 calories burned.
• Walking is a great exercise—and convenient, too. Staying active helps keep muscles in shape, helps maintain a healthy weight, and reduces your risk of health problems in the future.

Exercise for 30 minutes

• For most adults, 30 minutes of moderate physical activity is recommended five times a week. Start with one session and build your stamina. You’ll see the benefits right away: increased energy, better mood, plus reduced risk of heart attack and high blood pressure.
• Pick an activity that makes you break into a healthy sweat: dancing, brisk walking, jogging—and do it for 30 minutes today.
• Participate in a Group Exercise Class.

Choose the Stairs

• Add extra movement and activity into your day
• This one is a classic! Regular exercise can be hard to fit into a busy routine, but opportunities to push our bodies are everywhere we look. Stairs are just one example of a built-in workout; just waiting for your attention.

Walk with a Friend

• Partner with a Friend or co-worker
• Ask someone to be your walking partner for 30 minutes of physical activity this week.

The USDA recommends eating five to nine servings of fruits and vegetables a today.

Start Today! Commit to just one health action.

Take your time in eating

• Slow down and really pay attention to what you’re eating today and notice when you feel full.
• Eat your meals sitting down, without a screen in front of you, for 20 minutes or longer.
• By taking your time eating, you’ll be able to talk to your friends and family, improve relationships, and feel more connected. During your meal try to connect with your friend on a deeper level.

Drink Up, Hydration

• Fill up a reusable bottle with water and keep it with you all day—in the car, at work, and at home.
• Keep track of how often you refill it. Using a water app can help you track water intake conveniently!
• Keeping water handy not only encourages you to drink more, it also helps you avoid cravings for sugary drinks by keeping your thirst in check.

Swap the sugary Drinks

• Sodas, fancy coffees, energy drinks, and sports drinks contain a lot of sugar and a lot of empty calories.
• Fun Fact: Adults and children in the United States get about 400 calories per day in beverages alone. Yikes!
• Cutting down on sugary drinks will help you maintain a healthy weight and help prevent dangerous health problems like obesity and type 2 diabetes
• This week swap out sugary drinks with a health option such as infused water

Veggie Alert

• Debunk the myth that you can only consume a vegetables via salad. Try adding a serving of veggies to today’s meals.
• Fun Fact: a serving of vegetables is about the size of a baseball.
• Five servings of veggies per day are recommended for most adults.
• Include more broccoli, spinach, sweet potatoes, and other colorful veggies in your diet for a satisfying vitamin blast and a great way to replace some empty calories.

Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us (Hebrews 12: 1, NLT).

“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been bought for a price: therefore glorify God in your body.” (I Corinthians 6:19-20, NLT)

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