Physical wellness means being physically active every day, eating a healthy and balanced diet, getting adequate sleep and making sure you have an annual checkup.
Physical wellness is a balance of physical activity and nutrition that allows you to keep your body functioning at its best. Physical well being also includes the smooth running of all physical bodily functions the skeletomuscular system and the digestive, circulatory, and other systems. By following a successful path, you’ll enjoy physical benefits and psychological benefits as well such as greater self-esteem, self-control and just feeling great.
Adopting healthy habits while avoiding destructive ones like smoking or excessive alcohol will lead to optimal physical wellness and reduce your risk of becoming ill. Remember, achieving physical wellness doesn’t have to be hard. In fact, it can be as fun as you want it to be. Physical activity is anything that makes you move your body and burn calories – climbing stairs, playing sports or chasing your kids in the park, it’s all good!
HOW MUCH PHYSICAL ACTIVITY SHOULD YOU GET?
150 minutes per week of moderate exercise
75 minutes per week of vigorous exercise
An easy goal to remember: 30 minutes a day, five times a week!
General exercise: Brisk walking Light to moderate calisthenics (for example, home exercises, back exercises, getting up and down from the floor) Low-impact aerobic dancing Jogging on a small trampoline Weight lifting, body building, using a lot of effort Light to moderate workouts on gym equipment like Nautilus or Universal machines or a rowing machine
Water exercises: Treading water with moderate effort Water aerobics or water calisthenics Kayaking, canoeing, white-water rafting Springboard or platform diving Paddle boating
Outdoor activities: Fishing and hunting Playing with a Frisbee Children’s games, like hopscotch, 4-square, and dodge ball Playing on playground equipment Downhill skiing Shoveling snow
House and yard work: Sweeping, vacuuming, and mopping floors Washing the car with vigorous effort Sweeping the garage, sidewalk, or patio Washing the dog Mowing or raking the lawn Digging in the garden
General exercise: Walking uphill, jogging or running Heavy calisthenics (push-ups, sit-ups, jumping jacks, etc.) High impact aerobic dancing Jumping rope Using a stair-climber or skiing machine Stationary bicycling, with vigorous effort
Water exercises: Swimming laps with fast, vigorous effort Treading water with fast, vigorous effort Water jogging Rowing a canoe in competition Skin diving and scuba diving
Outdoor activities: Horseback riding—trotting or galloping Competitive sports like rugby, field hockey, and soccer Hiking with a backpack Mountain biking Ice skating quickly (more than 9 mph) Snowshoeing and cross-country skiing
House and yard work: Carrying groceries upstairs Carrying boxes or furniture Baling hay or cleaning the barn with vigorous effort
Prevention is your best weapon! Be sure to get your annual physical! By taking steps today, you can prevent health problems down the line and live longer and healthier.
5 Easy Steps to Preventative Care
Get Screened: Get health screenings early to detect any possible problems
Stay Active: Regular physical activity is key to reducing the risk of chronic disease
Don’t’ Smoke: Smoking shortens both the length and quality of a person’s life
Get Your Shots: Get a flu vaccine every year
Eat Healthy: Healthy eating habits can protect your health, prevent disease, and minimize the severity of conditions you might already have
Well onTarget®
No matter where you are on your road to wellness, Well onTarget® offers personalized tools and resources to help all BCBS members reach their wellness goals, including health assessments, one-on-one coaching, access to videos and more. Watch the introductory video here.
MDLIVE Telehealth Service
As a BCBS member, through MDLIVE you can connect with a U.S. board-certified doctor 24 hours a day, seven days a week by phone or video chat. Call 888-680-8646 or visit www.mdlive.com/bcbstx.
Blue365
Blue365 offers discounts for BCBS members and their family on health and wellness products from hearing aids and LASIK to fitness gear, family activities and gym memberships all offered without referrals or additional participation fees.
In 30 minutes, a person who weighs 150 pounds can burn:
119 Calories by Vacuuming
205 Calories by Mowing the Lawn
102 Calories by Cleaning the House
136 Calories by Playing with the Kids
Your Physical Resources
BCBS Health and Wellbeing Your health benefits include tools that can help you get healthier on your own schedule. See what services BCBS provides to help you on your road to wellness. Learn more at BCBS
