Physical health is one of the four cornerstones of health and is one of the most obvious. Physical health is a reflection of the state of our bodies and encompasses what we consume and physical fitness.
A lack of physical health results in obesity, being at risk for heart disease and diabetes, skin issues, mobility issues, and low self-esteem. Obesity should not be accepted as any sort of norm, but obesity is at an all time high currently.
There are three things you have to do to positively change your physical health:
Eat healthier foods
Increase water intake
Eating Healthier Foods
Consuming healthy foodstuff is a person’s natural right. Whole food items, meats without additives or hormones, avoidance of extra sugars, avoidance of processed foods and food additives, and the increased consumption of water is ideal. The unfortunate reality in current society is that fake food is often thought to be cheaper than whole food items and predominates with restaurants. Food and water is fuel for the body. You can make it taste good, just avoid the “bad stuff”.
It is optimal to switch to a diet that utilizes quality proteins, whole fruits and vegetables, whole grains, and healthy fats. Avoid sugar, processed foods, artificial foods, low quality grains, unhealthy fats, and limit your alcohol consumption.
Increase Water Intake
It is suggested that one should consume 0.5 to 1.0 times their weight, but as ounces each day. Let's say a person weighs 150lbs. This would look like: 0.5 x 150 = 75, 1.0 x 150 = 150; total range 75 to 150 oz of water per day. This is pretty simple and straight-forward. What counts? Flat water, sparkling water, and herbal tea. It's not impossible. You won't spend the whole day peeing.
Being fully hydrated will make your skin appear more youthful, your body will function better, toxins will get flushed, and most people find more mental clarity.
As we want to become optimal in all aspects of our life, regular exercise is a big part of maintaining a healthy body fat percentage, along with proper muscle mass. Aim for 60 minutes 3-5 times a week. Obesity causes avoidable health issues and can have a poor impact on existing/hereditary issues. Avoid obesity and becoming underweight. Use the following BMI Chart to get an understanding of what your body mass index range should be. Be aware that if you have increased muscularity and a decreased fat percentage, such as a bodybuilder might have, this chart may not apply to you. You can also track your body fat percentage and BMI through smart scales.
A key to exercising regularly is to find something you enjoy doing. Here are 15 different types of exercising that might inspire:
Weightlifting - Often this is a 40/20 split of 40 min weight lifting with 20 min cardio.
Running - Run for miles or run for time. You can participate in virtual races or real races.
Bike Riding - Go for miles or for time, but make sure your heartrate is up.
10,000 Steps - If you have a FitBit, you know that 10,000 steps is a daily walking goal.
Aerobics - Find a local aerobics (or Jazzercise or Zumba) class and start going 3 or 4 times a week.
Cross-Country Skiing - Snowy where you live? No problem. Invest in some skis and go ski a trail.
Barre - Barre is a mix between pilates and ballet.
Lap Swim - Find a pool in your area and swim laps for 30 minutes.
Crossfit - Crossfit is excellent for any size and any age. It utilizes a HIIT and Lifting program mainly.
Kickboxing - Kickboxing is great for cardio and learning self-defense.
Peloton or Spin Class - Spin class or at-home class with Peloton.
Hot Yoga - Vigorous yoga in a hot environment. Stretch, balance, and sweat.
Strongman - Strongman is a type of weightlifting that focuses on deadlifts, overhead presses, various squats, atlas stones, log press, farmers walk, yoke walk, keg toss, and vehicle pulls.
Structured Sports - Soccer, football, baseball, basketball, and other organized sports.
Dance - Dance class, especially hip hop or jazz or ballet, is a great way to stay active.
You want to find something that gets your heartrate up (usually indicated by sweating) for about an hour. There are some activities that don't get your heartrate up that should be considered "fun activities" rather than exercise, such as golf and bowling.
Why does it matter to Ultramods?
Having a body that functions properly and looks good should be a number one priority for any Ultramod. It's a fair goal to aim for a BMI within your height/age range (see chart), especially if you are currently overweight or obese. Being physically fit is going to help you out in all aspects of your daily life, including increasing your immunity, supporting your libido, having more mental focus, having more overall energy, and having a more stable moods.
What sort of physical health are you in? What type of exercise do you enjoy? If you need to start, what has been keeping you from prioritizing your health? Are you thinking about making a dietary change? Feel free to comment below.