How Do You Define Wellness?

The Miriam Webster Dictionary defines wellness as:

“The quality or state of being in good health especially as an actively sought goal.”

Take advantage of May as Family Wellness month, to make not just your wellness, but that of your entire family your actively sought goal.

If we think about this word “goal”, we must conclude that achieving true wellness requires proper effort, maybe even real work and a strong strategy.

Each of these items below is a key team player in winning the wellness game for your family.

1  Participate in regular physical activity that should include something from each of these three categories:  aerobic conditioning, muscle strengthening, and balance and flexibility training.

In the Active Living portion of the National Prevention Strategy

the Surgeon General recommends:

For adults  at least 150 minutes of moderate-intensity activity each week works out to be less than 25 minutes per day.

Educational materials to help you add activity into your daily life can be found on the CDC website.

For children and teenagers   at least one hour of activity each day can easily replace time spent on the computer or in front of the television.

Let’s Move is the initiative backed by President and Mrs. Obama to encourage our youth to be more active. 

2  Adopt healthy eating habits by following the guidelines from the USDA.

Here is a sample of the guidelines for an average adult:

2000 calories per day composed of 6 ounces of whole grains, 2and ½ cups of vegetables, 2 cups fruit, 3 cups low fat dairy, and 5 and ½ ounces of lean protein.

Go to the USDA Choose My Plate website for tips to help you create your family’s healthy eating plan.

3  Get adequate sleep as indicated in the chart below from the National Sleep Foundation.  Incorporating some of these tips can help you fall asleep easier and rest better.  

Maintain a consistent bed and wake time.  

Following a relaxing pre-bedtime ritual

Make sure where you sleep is dark, quiet, cozy and at a comfortable temperature

 Avoid working or watching television in bed

Exercise regularly

Eat at least 2-3 hours before bed and avoid alcohol and nicotine near bedtime

NEWBORNS
(0–2 months)	12–18 hours
INFANTS
(3–11 months)	14–15 hours
TODDLERS
(1–3 years)	12–14 hours
PRESCHOOLERS
(3–5 years)	11–13 hours
SCHOOL-AGE CHILDREN
(5–10 years)	10–11 hours
TEENS
(10–17)	8.5–9.25 hours
ADULTS
	7–9 hours

4  Obtain regular medical check-ups to ensure a well-rounded and thorough approach to your good health.

   Make an annual visit to your medical doctor for physical and routine labs.  Also follow any recommendations for additional screening examinations or diagnostic testing. 

The ADA advises at least one visit to the dentist per year, preferably two.

 Even people who do not require vision correction should have an examination by an eye care professional.  See the American Optometric Association website for age specific recommendations.