Skip to content
April brings awareness to diabetes, stress, testicular and colon cancer, sexually transmitted infections, sexual violence, alcohol-related harm, and Parkinson’s disease. This is far from a complete list of serious and sometimes deadly public health challenges commemorated this month. They all share a common theme—the promotion of each individual’s physical wellness. In fact, April also draws attention to this broader theme as well.
The Importance of Physical Wellness
Physical wellness is much more than just exercise and diet. The concept encompasses all aspects of our physical health: activity, nutrition, sleep, stress management, and self-care.
Since 2001, April has been dedicated to activities that encourage people to focus on their health and improve it. It serves as a reminder that physical wellness is crucial for overall quality of life.
Physical wellness is not just about avoiding disease, but rather taking a proactive and holistic approach to health—physical, mental, and psychological. Simple actions, such as leading an active lifestyle, practicing mindful eating, eliminating harmful habits, and managing stress, significantly improve one’s well-being, daily productivity, and help prevent many dangerous diseases.
A Global Public Health Issue
In recent decades, there has been a significant rise in lifestyle-related diseases worldwide. The majority of deaths are due to preventable disorders such as cardiovascular diseases, diabetes, and cancer. Respiratory diseases, including COVID-19, are also in the top ten causes of death; however, their progression and associated mortality rates depend significantly on an individual’s health at the time of infection.
According to the World Health Organization (WHO), the world’s biggest killer is ischemic heart disease, responsible for 13% of all global deaths. Since 2000, the mortality rate from this disease has increased by 2.7 million, from 6.4 million to 9.1 million deaths in 2021. Overall, more people are dying from non-communicable diseases, while mortality from infections is decreasing.
The good news is that efforts aimed at improving physical wellness can help reduce the risks. These efforts can be divided into five main areas for convenience, though true progress requires attention to all of them, making them the best way to celebrate Physical Wellness Month—and a significant contribution to one’s health.
Move More, Sit Less
Any physical activity is better than sitting, especially when it comes to heart and vascular health. British scientists have proven that even five minutes of movement every hour significantly reduces the risk of cardiovascular problems. For example, in middle-aged women (54 years old with a BMI of approximately 26.5), this led to a 2.4% reduction in BMI and a 2.5 cm decrease in waist circumference. Excess weight is one of the main risk factors for developing non-communicable diseases. Additionally, physical activity helps prevent kidney diseases, which are also in the top ten global causes of death.
The WHO recommends that adults engage in at least 150–300 minutes of moderate-intensity aerobic exercise, or 75–150 minutes of vigorous-intensity exercise, or an equivalent combination of moderate and vigorous-intensity activities each week.
Aerobic exercises strengthen the heart muscle and oxygenate cells, improving cardiovascular endurance. Cardio fitness is a reliable indicator of overall health, and low levels are associated with a high risk of sudden death. For positive effects, there is no need to exhaust oneself at the gym: walking, cycling, swimming, or dancing—all boost endurance, and therefore physical wellness.
Muscle-strengthening exercises involving all major muscle groups at least twice a week are also important. Strength training boosts immunity and the musculoskeletal system, while helping burn excess fat between workouts.
All types of physical activity are also very beneficial for mental health. They reduce symptoms of depression and anxiety, improve mood, and increase energy levels. Researchers are increasingly discovering the advantages of physical activity for our health, and we collect them for you under the hashtag #exercising.
Eat Right for Physical Wellness
A healthy diet is critical for our health. It may seem simple: avoid processed, sugary, and overly salty foods, cut out alcohol, and instead consume whole, natural foods, fresh vegetables, fruits, and greens, while drinking enough water. Such a diet is beneficial for health, provides the body with essential nutrients, and is even more economically accessible. However, there are so many temptations that it is hard to resist, so we’re facing a global obesity epidemic: in 2022, 43% of adults (2.5 billion people) aged 18 and older were overweight, and 16% (890 million) lived with obesity. Since 1990, this number for adults has doubled, and for teenagers, it has increased fourfold.
Nutrition is a key factor in maintaining a healthy weight, and no exercise will help without changes in what we eat. In turn, obesity is a risk factor for numerous health problems. In 2019, an above-normal BMI (>25) was responsible for approximately 5 million deaths from non-communicable diseases: cardiovascular and chronic respiratory diseases, diabetes, cancer, neurological disorders, and digestive disorders.
You can find materials on the latest research in nutrition, supporting healthy weight, and the effects of various foods on our bodies under #eating healthy.
Improve Your Sleep
Adequate sleep duration is essential for the proper functioning of the human body. Chronic sleep deprivation is associated with numerous cognitive impairments: it lowers mood, increases anxiety, causes emotional instability, and raises the risk of mental disorders. Sleep quality and duration not only affect brain function but impact the entire body.
In a 25-year study, British scientists identified a whole range of life-threatening diseases whose risk is increased by sleep deprivation. These include ischemic heart disease, heart failure, stroke, diabetes, cancer, chronic obstructive pulmonary diseases, chronic kidney and liver diseases, depression, dementia, mental disorders, Parkinson’s disease, and arthritis.
Meanwhile, more than 72% of adults sleep insufficiently (less than 7 hours), and in a global 2024 survey, only 13% of people reported sleeping well every night.
What impacts our sleep and how to improve it—discussing under the #sleep.
Stress Management – A Step Toward Physical Wellness
Stress is sometimes an unnoticed but powerful factor that can contribute to the development and worsening of many diseases. Chronic stress disrupts sleep, increases the risk of hypertension, cardiovascular diseases, and mental health issues. Researchers claim that 40% of people worldwide suffer from chronic stress, and their number has steadily increased over the years.
Effective stress management cannot do without the prior points. Healthy eating, physical exercise, sleep, mindfulness practices, and meditation help us reduce the body’s response to stress and adapt to life challenges. Detailed descriptions of stress management techniques can be found in the article “All Bad—How to Find Support and New Meaning in Life.”
This topic is extensively covered under #stress.
Self-Care
Doesn’t this seem to overlap with what was said above? Yes, but there is still more—proactivity and awareness in caring for one’s health.
Don’t wait for mild discomfort to turn into chronic pain or a serious illness. Don’t justify harmful habits or addictions. Regularly undergo preventive screenings. Rest before exhaustion sets in. This is true self-care.
Alcohol alone claims more than 2.5 million lives each year. Approximately one in every twenty deaths worldwide is the result of alcohol-related diseases, injuries, accidents, murders, or suicides. The death rate from alcohol is higher than from HIV or violence not related to alcohol consumption. And then there’s smoking and drugs…
Indeed, physical wellness requires continuous effort and attention to oneself throughout life—at least until it becomes a way of life. Physical Wellness Month is a great opportunity to gradually introduce small, consistent changes that will have a lasting impact on your health.
The female body differs from the male and has its own unique physiological needs. Dedicated to supporting women’s health across every stage of life, gynecologist-endocrinologist and founder of the Women’s Health School, Dr. Natalia Silina, has developed specialized courses to empower women with evidence-based knowledge and care strategies: A girl becomes a woman, All about you. What it’s like to be a Woman, All about you 35+.
I’m eager to offer these courses in English. Please send a request to dr.silinaeducation@gmail.com.
The specialists at the “Lior” Medical Center focus on disease prevention. Book a health check-up by calling +380 73 200 6198 or through this number via Telegram.
