heathen [hee-thuhn] uncultured, uncivilized

Physical wellness is the cornerstone of a healthy and fulfilling life, encompassing the maintenance of one's bodily health and functionality. It involves adopting habits and practices that promote optimal physical condition, such as engaging in regular exercise, maintaining a balanced diet, getting sufficient sleep, and avoiding harmful substances. 

Physical wellness not only enhances strength, endurance, and flexibility but also contributes to overall well-being by reducing the risk of chronic diseases, improving mood, and enhancing cognitive function. 

By prioritizing physical wellness, you can experience greater energy levels, improved self-esteem, and a higher quality of life. 

Goals for your physical wellness:

• Regular Exercise: Engage in physical activity consistently throughout the week. Start with achievable targets, such as aiming for 30 minutes of moderate-intensity exercise, like brisk walking, cycling, or swimming, at least three days a week. 
• Strength Training: Incorporate strength training exercises into your routine to build muscle and endurance. Set a goal to perform strength training exercises, such as bodyweight exercises, resistance band exercises, or weightlifting, at least two days a week. 
• Flexibility and Mobility: Improve flexibility and mobility through stretching and mobility exercises. Incorporate stretching exercises into your routine to improve flexibility and reduce the risk of injury. Aim to stretch major muscle groups for 10-15 minutes each day. 
• Cardiovascular Health: Improve cardiovascular health by engaging in aerobic exercise that raises your heart rate and increases your breathing rate. Choose activities you enjoy, like running, dancing, or playing sports, and aim for at least 90 minutes of moderate-intensity aerobic exercise per week. 
• Healthy Eating: Improve your diet by making healthier food choices. Focus on incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Start by setting achievable targets, such as adding an extra serving of vegetables to your dinner or replacing sugary snacks with healthier options. 
• Hydration: Drink an adequate amount of water each day to stay hydrated. Aim for at least eight 8oz. glasses of water per day, and adjust your intake based on factors such as activity level, climate, and body size. 
• Quality Sleep: Improve the quality and duration of your sleep each night. Aim for 7-9 hours of sleep per night and establish a regular sleep schedule by going to bed and waking up at the same time each day. Create a relaxing bedtime routine to help you unwind and prepare for sleep. 
• Stress Management: Incorporate stress management techniques into your daily routine to reduce stress and promote overall well-being. Practice relaxation techniques such as deep breathing, meditation, or yoga, and find healthy outlets for stress, such as spending time outdoors or engaging in hobbies you enjoy. 

By setting specific, achievable goals in these areas, you can improve your physical wellness and make positive changes to your health and well-being over time.