Many moms struggle with figuring out how to improve their physical health after having children. This article is going to help you get back on track!
I know first hand just how difficult it is to find the time or motivation to maintain our physical health, but it’s worth it. Physical health is just as important as mental health and social relationships for overall wellbeing.
Whether you’re looking for a way to boost your mood or improve your professional life, maintaining your physical health is one of the best tools at your disposal! FREEPhysical Health Emojis download below!
Defining Physical Health
Physical health is a state of being physically sound and able to function. It’s the state of complete physical well-being and not merely the absence of disease or infirmity. Physical health also means having good nutrition, enough sleep, exercise and recreation, as well as proper hygiene.
The Importance of Physical Health
Physical health is important for overall health, mental health, social health, financial well-being, and family relationships. Physical activity helps you sleep better and lowers your risk of certain diseases.
Basically, physical health is important for all areas of your life. It’s easy to see how physical health affects your mental health (if you’re not healthy, it’s hard to feel good), social health (if you’re not healthy, it’s hard to spend time with people), and spiritual health (if you’re not healthy, it’s hard to connect with a Higher Power).
The good news is that improving your physical condition doesn’t need to happen overnight (though there are certainly those who have made significant changes over short periods of time). Start by making small changes today—and then tomorrow make another change! Over time these small steps will add up into big ones!
The Benefits of Maintaining Your Physical Health
There are many benefits to maintaining your physical health. Your body will be more flexible and energized. You can go for walks, run errands, play with your kids and pets, or even help around the house without getting tired or worn out easily.
It’s also easier to keep up with daily tasks if you are physically fit. If you have a job where you need to sit in front of a computer all day long, working out regularly can help keep your body from becoming stiff and sore from too much sitting down each week.
Maintaining your physical health helps to prevent disease! If you maintain good sleeping habits and exercise regularly, it will make it harder for illnesses like diabetes or heart disease to take root in your body. This is because many diseases require certain conditions (like lack of activity) being met before they develop into an actual problem that requires treatment by doctors and sometimes surgery!
20 Ways to Improve Your Physical Health
1. Get Better Sleep
Sleep is essential to good health. Not getting enough sleep can lead to a host of health problems, including a weak immune system, increased risk of disease and stroke, weight gain, and diabetes or other chronic illnesses.
Getting the right amount of sleep is important for everyone, but especially for those who work out regularly. That’s because exercise helps build muscle mass and burn fat—and it’s more effective when you have enough restful sleep.
And the key to restful sleep is a good mattress! I learned this the hard way as a new mom.
I’ve compared a lot of mattress companies and I recommend these:
Puffy – Rated “America’s Most Comfortable Mattress”. Featuring our Cooling Cloud™ Technology, they GUARANTEE that you will get a more comfortable, relaxing night’s sleep – or your money back with their risk-free 101-night sleep trial.
Nolah – Made with 100% temperature neutral foam guaranteed to sleep cooler than any memory foam mattress. Compared to memory foam mattresses, Nolah’s AirFoam™ provides 400% less pressure on the sleeper’s hips and shoulders, which helps remove pains from sleeping on your side and back.
Layla – Layla’s Memory Foam & Hybrid Mattress are the only copper-infused mattresses you can flip for firmness. With two firmness levels in one mattress, you have two chances to find the right fit.
2. Be More Active
The good news is, physical activity doesn’t have to be an all-or-nothing ordeal. You don’t have to run a marathon or crossfit your way into the record books (though if you’re up for that, more power to you!). The point is that if you engage in some form of regular physical activity and make it part of your routine, there’s a pretty good chance that will improve your health and well-being. And even if it doesn’t, who cares? The point is being active!
So what kinds of activities are we talking about here? Anything from walking around the block every evening after dinner to taking a boxing class once a week can count towards getting more active. We recommend:
99 Walks – Many women struggle with the motivation to get healthy, but your fitness plan doesn’t have to be hard. It’s as easy as walking with 99 Walks, because walking is a gateway to a better mood, better mindset and better body.
Fight Camp – Fight Camp brings a boutique boxing studio right into your living room, complete with all the premium equipment needed to punch your way into the best shape ever.
Ice Barrel – Cold therapy is a fast, easy, and natural way to reset your body and mind. The Ice Barrel will help you recover faster, feel better, and connect deeper. The Ice Barrel is portable, durable, compact, and looks cool! $75 Off Code: COLDTODAY
CoPilot – CoPilot provides a real dedicated human to help you achieve your goals on your schedule. Your coach will create personalized workout plans for you every week.
Whoop – WHOOP provides a membership for 24/7 coaching to improve health. The WHOOP membership comes with free hardware, a coaching platform designed to optimize your behavior, and a community of top performers.
Urikar – Perfect indoor cycling bike for home gym cardio workout: This stationary bike can help you efficiently burn fat in legs, abdomen, and back.
3. Eat a Healthy Diet
To improve your physical health, eat a healthy diet. In general, this means eating more vegetables and less processed foods. It also means eating less sugar, less saturated fat, and less salt. Last but not least, it means avoiding trans fats altogether. Learn more about nutritional balance in the American Heart Association’s article Eat Smart.
Struggling find healthy meals, or don’t want to deal with meal preps and plans? Try one of these:
Everytable – Everytable aims to redefine the food landscape the same way McDonald’s did fifty years ago. But this time, instead of burgers and fries, we are selling nutritious, fresh, made-from-scratch food, at fast-food prices.
Blue Apron – Blue Apron’s mission is to make incredible home cooking accessible to everyone. Blue Apron only supplies the best ingredients. They believe in setting a high standard for their ingredients so they work directly with family-run farms and artisanal purveyors.
Butcher Box – ButcherBox curates and customizes high-quality cuts for you, including grass-fed beef, free-range organic chicken, heritage-breed pork, wild-caught seafood, and more!
Cook Unity– Cook Unity is a chef collective that ships hand-crafted, individually prepared meal subscription boxes curated by skilled, award-winning, local chefs right to your door. You can pick your meals from a rotating menu of over 150 meals.
Factor Meals – Factor prepares and delivers fresh (never frozen), nutritious, individually packaged meals to your door.
4. Manage Stress
Stress is a normal part of life. But when it becomes excessive, stress can lead to anxiety and depression. It can also increase your risk of developing high blood pressure, heart disease, diabetes and obesity.
To manage stress Exercise regularly. Exercise releases endorphins that make you feel good both physically and mentally. It also helps reduce the feelings of helplessness that accompany stressful situations by giving your body a natural high when you’re feeling down in the dumps.
Besides helping with mental health issues like anxiety and depression, exercise helps lower blood pressure levels and boost self-esteem even in people who don’t have an official diagnosis of clinical depression or anxiety disorders such as generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post traumatic stress disorder (PTSD) or panic attacks).
5. Drink Less Alcohol
Alcohol is a depressant that makes you sleepy, slows down motor skills, and impairs judgement. When taken in large amounts over time, this can lead to weight gain and liver damage (resulting in a fatty liver).
Excessive consumption of alcohol is linked to breast cancer in women. Specifically, those who have three or more drinks per day on average. Drinking has also been linked to colorectal cancer for both men and women who have two or more drinks daily.
6. Limit Caffeine Intake
Caffeine is a drug found in coffee and tea, as well as in many other foods and drinks. It’s a stimulant and diuretic, meaning it increases the heart rate and causes your body to lose water by making you urinate more frequently. Caffeine also causes blood vessels to narrow (vasoconstriction), which can lead to high blood pressure if you drink it regularly.
7. Try Meditation, Deep Breathing, or Yoga
Meditation is an exercise that helps you become aware of your emotions, thoughts, and actions. It allows you to analyze how these things affect your life. Deep breathing is another great way to relax your mind and body. When done properly, it can help reduce stress, anxiety, and depression. Yoga is a series of physical postures combined with deep breathing practices that promote relaxation and well-being.
If you are struggling with physical health problems like obesity or heart disease, then adding these exercises into your daily routine may be helpful for improving them.
Setting aside time each day for meditation or deep breathing can help reduce stress levels by lowering blood pressure and increasing endorphins (natural painkillers). Need Suggestions? We recommend:
7 Minute Mindfulness – Seven Minute Mindfulness is a meditation training program that helps people get better with meditation and discover the real essence of life.
INeedMotivation.com – This website sells courses aimed at people who want to improve their lives. Whether it be their perspective on things going on right now, or their productivity; blog, hypnosis, and subliminal.
YogaDownload – Don’t want to leave the comfort of your home? Get online yoga classes! Choose from a wide variety of top quality on demand streaming video yoga classes, audio yoga classes and meditation!
Shvasa Authentic Yoga – Join Live Yoga Classes curated for Beginners with the best teachers from India. Get Real Time Feedback. Progress together with a teacher.
8. Try Mindfulness or Progressive Muscle Relaxation
There are several techniques that can help you improve your physical health. One of these is mindfulness, which involves focusing on the present moment. You might try this technique by paying attention to things like what you’re hearing and feeling in your body, or observing the sights around you.
Another way to improve physical health is through progressive muscle relaxation, which involves tensing and relaxing different muscles in your body. This technique can be used as part of mindfulness or as a standalone practice—it may help relieve stress from tightness in certain areas of the body (like shoulders).
9. Stop Smoking
Smoking is bad for your health. You may have heard that smoking is linked to cancer, heart disease and lung disease. It also causes strokes, asthma, stomach ulcers and impotence.
10. Use Your Time Wisely
If you want to improve your physical health, one of the best things you can do is use your time wisely. It’s important to be aware of how you spend your time and whether or not that’s helping or hindering your health goals.
Try being more efficient with your time by coming up with better ways to get things done. You can delegate tasks, plan out meals in advance, eliminate distractions from work environments, and set aside dedicated periods for exercise each day!
11. Drink More Water
Drinking water is essential to life and good health. If you’re not drinking enough water, you will become dehydrated, which has a negative impact on your physical health.
Drinking enough water helps maintain healthy skin, hair, and nails by keeping them moisturized.
Staying hydrated will also help keep you feeling full so that you eat less food or indulge in smaller portions of food throughout the day.
12. Take Care of Your Skin and Hair
Sunscreen should be worn daily, regardless of season and time of day. Moisturizers help your skin stay hydrated, which is essential for healthy skin and hair. Use a good shampoo that doesn’t contain sulfates or parabens.
Sulfates can strip hair of its natural oils making it dry and brittle. Parabens are preservatives that may cause irritation or breakouts on sensitive skin types (like mine!). It’s also important to use a conditioner after shampooing—you’ll want one that contains argan oil or coconut oil as these are great moisturizers!
13. Improve Posture
You may be surprised to learn that the way you sit or stand can have a significant impact on your overall health and well-being. Improving your posture is an easy way to prevent back pain and improve both mental and physical health.
If your job requires that you sit behind a desk all day, consider using an ergonomic chair (or “ergonomic” chair) instead of one of those standard office chairs with arms on it. When standing for long periods of time at work or elsewhere, use a stability ball instead of just standing there. Use an exercise ball instead of regular chairs whenever possible in order to maintain correct posture throughout the day (and night). URBNFit and Trideer are amazing!
14. Take More Breaks at Work or School
Taking regular breaks can help you better manage stress and stay productive.
15. Wear Comfortable Footwear
Wear shoes that fit properly. You should be able to wiggle your toes and move your foot around in the shoe, but it shouldn’t feel too loose or too tight. Be sure there are no blisters!
During exercise, wear breathable footwear such as leather or canvas sneakers that will keep your feet dry and cool.
16. Crack a Smile
Did you know that the muscles used to smile are the same ones used to frown? This means that if you want to improve your physical health, there’s no better way than cracking a smile now and then.
A simple grin can make you feel happier and more confidentand, if you’re not smiling enough, it could be holding back your social life. Not only that but smiling makes people like us more which leads them to being more likely to approach us as well! It’s an endless cycle of smiles.
17. Switch Up Your Routine Every 6 Weeks
Switching up your routine every 6 weeks or so is the ideal way to stay fit. By mixing things up, you can keep your body from getting too set in its ways and turn your workouts into a more exciting adventure. Go harder during your workout, try a new exercise, or change up what gym you frequent.
18. Stretch Every Day For at Least 10 Minutes
Stretching is good for you. It increases flexibility and can help prevent injury, but it also has benefits that are less tangible. Stretching helps to relax your muscles and calm your mind, which is especially beneficial if you’re stressed out or feeling anxious.
19. Walking or Ride a Bike
One of the best things you can do to improve your physical health is to get around via walking or biking instead of driving.
Walking and biking are cheaper than driving, which means that not only will you save money on gas, but also on maintenance costs like oil changes and tire treads. Plus, by using a bicycle or taking public transportation, you’ll be reducing pollution in your community and helping the environment at large!
20. Take the Stairs
Taking the stairs instead of elevators, escalators, and other lifts is a great way to improve your physical health. First, it improves your cardiovascular fitness by increasing your heart rate and strengthening the muscles in your legs. Second, it helps you burn calories and fat as you climb them.
Third, taking the stairs helps you build strength in your lower body. Fourth, it helps improve endurance, as well as coordination, because you have little choice but to go up or down when moving throughout an environment where there are no other options available except those that involve climbing something!
Final Thoughts on How to Improve Your Physical Health
The message here is to start small. Don’t overwhelm yourself with a big list of things to do, or you’ll end up frustrated and burned out. Pick one thing from this article that you can do easily. Just like any other good habit, start doing it consistently until it becomes second nature. Then move on to the next improvement, building on what you already have.
Need help keeping your calendar organized? Download our FREEPhysical Health Emojis! These are a great way to keep up with your health activities, while keeping your calendar free of clutter!
How do you maintain your physical health? Drop them in the comments below!
Did you try any of my ways to improve your physical health? Let me know which ones you tried in the comments below!