Most of us want to live a long life. Not just to go through more pages on the calendar, but to fully enjoy those years. For many, a longer life that includes the ability to travel, connect with family and friends, and use our free time as we want is the dream, but all of that would be tough to enjoy if you were in poor health.1
Being in good physical health is priceless, but many of us take it for granted. We find excuses not to exercise, load up on greasy, fatty foods, and skip medical appointments. It’s no wonder that fewer Americans today rate their physical health as high as they used to. According to Guardian’s research, only about 36% of Americans rate their physical wellness as excellent or very good, down from 44% in 2022. However, there are small, practical steps you can take to prevent illness, stay physically active, and support your physical wellness. Read on to learn tips and steps to help improve your health today.
Almost 40% of US workers rate themselves as very good or excellent at keeping up with medical appointments.
Take a preventive approach
Routine medical care is an important part of your overall well-being. Annual checkups can help screen for conditions like heart disease and diabetes and provide treatment if there are early warning signs of a more serious illness or disease.2 Almost 40% of US workers rate themselves as very good or excellent at keeping up with medical appointments. Having an annual visit with your primary care doctor can provide a baseline of your health metrics — cholesterol, blood pressure, blood counts, and other vital statistics — which can identify trends that may need to be addressed or monitored further.
To help manage medical costs, find out if your employer offers a Health Savings Account (HSA) or a Flexible Spending Account (FSA), which can help with tax savings and can assist with budgeting for short- and long-term health expenses.
Stay physically active
It can be challenging to fit a full-body workout routine into a busy schedule. Even adding a little bit of physical activity can make a difference in your physical health. Aim for 150 minutes of moderate-intensity aerobic activity a week.3 This can include anything that gets your heart pumping — an interval spin class or just a brisk walk. Across a week, this could look like 30 minutes, five times a week, or even smaller chunks throughout the day.
Many employers offer programs to incentivize fitness. Talk to your manager or HR department to find out if there are rebates for exercise classes or equipment, or other programs that could help you integrate a fitness routine into your day. And don’t overlook the workout videos you can find on YouTube or access from the library.
Develop a healthy diet pattern
Eating a healthy, well-balanced diet has numerous benefits on your physical health: it can improve energy, boost immunity, lower the risk of heart disease, type 2 diabetes, and some cancers, and may even help you live longer.4
A healthy diet will look different for different people based on their age, gender, and physical and nutritional needs. Generally, a healthy diet pattern is one that features fruit and vegetables, whole grains, protein, dairy, and has less added sugars, saturated fat, and sodium.5
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Plan ahead with voluntary benefits
Even if you follow a fitness routine and eat healthy, accidents can still happen, impacting your physical health. And if you’re too sick or injured to work, it can take a toll on your financial health. Voluntary benefits like disability and accident insurance, or even plans like cancer insurance, can offset out-of-pocket costs if you are sick or injured. Check first to see if your employer offers short- and long-term disability and accident insurance. If not, a financial advisor can help provide guidance on buying an individual policy. These plans can help prepare you for potential health difficulties and any financial challenges that may come from the unexpected.
Make health a habit
Physical health is just one part of your overall well-being; people who report lower emotional health report lower physical health as well. Exercising, eating healthy, reducing stress, and not smoking (including vaping), and reducing alcohol intake are all pieces that work together to promote physical health. Consider making a plan with small, actionable goals. Remember to take things one step at a time, because even small changes can make a difference. And always reach out to your doctor with questions, concerns, or just to schedule your annual checkup.