Physical Wellbeing

A Guide to Achieving Physical Wellbeing

Physical wellbeing is the cornerstone of a healthy and fulfilling life. It encompasses the state of our body, including its fitness, nutrition, sleep, and overall vitality. A balanced approach to physical wellbeing can lead to increased energy levels, better mood, and a reduced risk of chronic diseases.

By adopting a well-rounded approach to caring for your body, you can enhance your overall quality of life and reduce the risk of chronic diseases, ultimately enjoying the benefits of a healthier and more vibrant existence.

Regular Exercise and Fitness

Physical activity is essential for maintaining a healthy body. Regular exercise can improve cardiovascular health, increase muscular strength, and enhance flexibility. Engaging in both aerobic exercises (such as running, swimming, and cycling) and strength training (weight lifting, resistance exercises) can promote a well-rounded fitness routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days.

Balanced Nutrition

A well-balanced diet provides the necessary nutrients to fuel your body and support its functions. Include a variety of foods from all food groups, emphasizing fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary snacks, and high-sodium meals. Pay attention to portion sizes and practice mindful eating to maintain a healthy weight and prevent overeating.

Adequate Hydration

Water is crucial for numerous bodily functions, including digestion, circulation, and temperature regulation. Aim to drink at least 8 glasses (about 2 liters) of water per day, adjusting this amount based on factors such as activity level, climate, and individual needs. Herbal teas and water-rich foods like fruits and vegetables also contribute to your daily hydration.

Quality Sleep

Sleep plays a vital role in physical wellbeing, affecting cognitive function, immune response, and overall vitality. Aim for 7-9 hours of quality sleep each night. Create a bedtime routine that promotes relaxation, limit screen time before bed, and ensure your sleep environment is comfortable and conducive to rest.

Stress Management

Chronic stress can have a significant impact on physical wellbeing. Engage in stress-reducing activities such as meditation, deep breathing exercises, yoga, or spending time in nature. Setting boundaries, prioritising tasks, and seeking support from friends, family, or professionals can also help manage stress effectively.

Regular Check-ups and Health Screenings

Regular medical check-ups and screenings are crucial for detecting and addressing health issues early. Schedule routine appointments with your healthcare provider for physical exams, vaccinations, and screenings such as blood pressure, cholesterol, and cancer screenings based on your age and risk factors.

Social Interaction

Maintaining a strong social network is linked to improved physical wellbeing. Positive social interactions can boost mood, reduce stress, and provide a sense of belonging. Engage in activities that allow you to connect with others, whether through hobbies, sports, volunteering, or simply spending time with loved ones.

Limit Sedentary Behaviour

Prolonged periods of sitting can negatively impact physical health. Incorporate movement into your daily routine by taking short breaks to stretch, walk, or stand. Consider using a standing desk or opting for active transportation methods whenever possible.

Incorporating walking in your hectic schedule: Stepping Towards Wellness

Working at a GP surgery can be incredibly rewarding, but it also comes with its own set of challenges, including a busy and demanding schedule. Amidst the hustle and bustle of patient appointments, paperwork, and administrative tasks, finding time for personal well-being can sometimes be pushed to the back burner!

However, integrating more walking into your workday is not only feasible but also essential for your health and overall job performance.

Why walking matters

Let’s look at the significance of this simple yet powerful exercise. Walking is a low-impact activity that can be done by people of various fitness levels. It improves cardiovascular health, boosts mood, enhances mental clarity, and aids in weight management.

Walking at the GP Surgery: Practical Tips

Morning Stroll: Begin your day with a brief walk before your work shift. This can help set a positive tone for the day ahead. Even a 10 to 15-minute walk around the premises or in a nearby park can provide a fresh perspective and a moment of tranquility.
Use Breaks Wisely: Instead of sitting during your breaks, use this time to take a brisk walk around the building. This can help you recharge and refocus, enhancing your energy levels and productivity when you return to your tasks.
Step Count Challenges: Engage your coworkers in step count challenges. Competitions to achieve a certain number of steps during the workday can make walking more fun and motivate everyone to be more active.
Parking Strategy: If you drive to work, consider parking your car a bit farther away from the entrance. This not only gives you a chance to walk a bit more but can also free up closer spots for patients.
Post-Shift Wind Down: After a demanding day, take a post-shift walk to unwind. This can serve as a transition from work mode to personal time and help you de-stress.
Utilise Wearable Technology: Consider using a fitness tracker or a pedometer to monitor your steps. Having a clear view of your daily activity levels can be motivating and help you set walking goals.
Lunchtime Exploration: Utilise your lunch break to explore the surroundings. Identify safe walking routes or nearby areas where you can enjoy a leisurely walk. This can also be an opportunity to bond with colleagues who share your commitment to well-being.

Revamped advice for a healthier diet: Navigating the New Eatwell Guide

In a continuous effort to guide individuals toward healthier dietary choices, Public Health England has introduced the new Eatwell Guide. This updated version aims to provide clearer recommendations for achieving a balanced and nutrient-rich diet, while also aligning with the evolving understanding of nutrition.

The central principles of the new Eatwell Guide are straightforward, offering a holistic approach to a balanced diet:

Fruit and Vegetables:
- Consume a minimum of 5 portions of various fruits and vegetables daily.
- Ensure that fruits and vegetables constitute one-third of your daily food intake.
Starchy Carbohydrates:
- Allocate one-third of your daily food intake to starchy carbohydrates opting for wholegrain and high fiber options, such as brown rice and wholewheat pasta.
Dairy and Alternatives:
- Incorporate sources of protein, vitamins, and calcium, while focusing on low-sugar options.
- If choosing dairy alternatives like soya, opt for unsweetened and calcium-fortified versions.
Protein Sources:
- Diversify protein sources with pulses, fish, eggs, and lean meat.
- Pulses (lentils, peas, beans) are rich in protein, fiber, vitamins, and minerals, whilst also considering plant-based proteins like tofu and mycoprotein.
- Restrict red or processed meat intake to no more than 70g per day.
Oils and Spreads:
- Consume fats in moderation due to their high energy content.
Hydration and Liquid Intake:
- Drink 6-8 glasses of fluids each day to stay properly hydrated.
- Limit alcohol consumption
Limiting High Fat, Salt, and Sugar Foods:
- Foods rich in fat, salt, and sugar (chocolate, cakes, biscuits, crisps, etc.) should be consumed infrequently and in small amounts.

Weight Management

Digital weight management programme for NHS staff

This is a NHS funded programme for all NHS staff who are living with obesity and want to improve their health.

This is a 12-week online weight management plan to support you on your journey to a healthier lifestyle.

How to sign up

Have an NHS work email address
You will need to verify your email address.
Complete the sign up
It is estimated that the sign up form will take up to 10 minutes of your time.
Choose a weight management plan
Yes, once registered you get to choose from a list of available weight management plans.
Registration Link

What to expect when you enrol on to the NHS Digital Weight Management Programme

Staying Hydrated: Unveiling the Benefits of 6-8 Glasses of Water

In the midst of our busy lives, we often overlook the simple habits that can profoundly impact our well-being. One such habit is ensuring we drink 6-8 glasses of water daily. Beyond quenching thirst, this practice offers a myriad of advantages. It enhances physical performance by supporting muscles and joints, and aids cognitive function, keeping thoughts clear and decision-making sharp. Proper hydration aids digestion, preventing discomfort and promoting vitality, while also benefiting skin health by maintaining elasticity and reducing wrinkles.

Moreover, hydration supports natural detoxification processes, aids weight management by curbing unnecessary snacking, and fuels energy levels by optimising oxygen delivery to cells. Additionally, well-lubricated joints and flexible muscles result from staying hydrated, reducing the risk of stiffness and cramps. The next time you reach for that glass of water, remember that it’s not just a simple act – it’s a small step towards a healthier, more energised, and vibrant you.