Physical Wellness: Movement, Rest and Self-care for Lasting Health

September 4, 2025 5:57 pm

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Being in peak physical health isn’t just about going to the gym – it includes movement, taking time for rest, and caring for your body’s needs.

What Is Physical Wellness?

Physical wellness is one of the 8 Pillars of Wellness – a key component of good health and wellbeing. To be in top physical form, it’s important to exercise regularly, move mindfully, eat a balanced diet, have good quality sleep, and practise preventative healthcare.

In our Thrive Journey guide, we unpack this vital pillar of health so you can optimise your physical wellbeing.

Don’t worry if this topic feels a little overwhelming – check out our tips below to get started. Each time you make a positive impact on your physical health, you’ll not only look better, you’ll feel better and notice ripple effects on your long-term health and vitality – improving everything from fertility to immune function and longevity.

This pillar is part of the 8 pillars of health – check out our blog describing the 8 pillars of wellness.

Stay Active with Regular Movement

Importance of Movement:

One of the best things you can do for your body is to move it. Not only does regular movement support cardiovascular health, strength, mood, and energy, but it also reduces the risk of disease and helps you to maintain an optimum weight. We have a caveman body – designed to move all day. When we sit at a desk all day and watch TV all night, the stagnation of blood and lymph causes a massive toxic build-up of dead cells and sluggish circulation through our organs – particularly the abdominal organs, liver, pancreas, kidneys, the ovaries, and womb.

Guidelines and types of exercise:

At different ages and stages of life, we need to adjust the intensity and type of workout. According to the World Health Organisation guidelines, most adults should be aiming for around 150 minutes per week of moderate intensity activity, such as brisk walking or swimming laps. (Moderate means you can hold a conversation, but couldn’t sing while exercising). And two weekly strength-building workouts – such as weight training or doing body resistance work, such as squats and push-ups.

Have fun!

Choose activities you enjoy, such as dancing or hiking. Exercising with others can keep you motivated – so perhaps join a boot camp or get some friends together and enter a fun run, so you can train together.
Remember, any movement counts, from taking the stairs to ditching your car for your bike.

Holistic benefits:

Exercise isn’t just good for us physically; it helps boost our mood, energy, and outlook. It can also improve your sleep quality. Having an active lifestyle with regular moderate exercise helps prevent disease, balances hormones, and can positively affect reproductive health and outcomes.
A 2023 Indian review of literature concluded that exercise has positive impacts on body image, helps with sleep, improves various psychiatric disorders, and is associated with a better mood and improved quality of life. (2)

Top tip:

It can be challenging to start a new fitness regime, so start small and build up gradually. If working out, see a personal trainer first to make sure you are using the equipment correctly and have a good technique. Slowly add reps, weights, and intensity. Fitness apps can also be helpful. Couch to 5K (C25K) is aimed at novice runners, reaching a goal of moving from the sofa to jogging 5 km!

Prioritise sleep and rest

The significance of sleep:

Good quality sleep and rest are essential for our health. Ideally, adults need between 7 and 9 hours a night. Sleep is the time when our body rests and repairs; it is also vital for a healthy immune function, hormonal balance, and mental health.

And yet many of us aren’t getting enough. A U.S. study by the Centers for Disease Control and Prevention found that about one in three adults reported not getting enough rest or sleep every day, which can impact their mental and physical health.

Sleep and wellness:

When we neglect sleep, we have poor focus, cognitive function, and hormonal and appetite disruptions. It can even increase our cortisol levels, which can impact our menstrual cycles and sperm count, potentially having a negative effect on fertility.

Tips for better sleep:

Create a sleep hygiene routine; wind down at least an hour before you go to bed, avoid devices at least an hour before bed, and go to bed (and get up) at the same time. Use light to manage circadian rhythms – avoiding bright lights late in the evening and taking a walk in the early morning sunshine. Recovery and Balance: It’s not just sleep that we can neglect; it’s quality rest as well.

Practise restorative yoga, check out our blog on Restorative yoga, listen to meditations and guided relaxations. Avoid overscheduling yourself – keep some gaps in your diary to breathe, walk, and connect with nature. Having deep rest will give you more energy for your life, and if you are planning a family, then it is a great habit to start now, as pregnancy and parenthood demand strong energy reserves. And remember, muscles and minds need time to recover!

Preventive Care and Body Maintenance

Regular health checks

Keep a health diary so you can keep on top of annual health checks and routine scans. This includes regular blood tests, checking cholesterol levels, skin cancer checks, six-monthly dental appointments, eye exams, checking your vaccinations are up-to-date, having breast exams, Pap Smears, and checking your Body Mass Index. If you are keen to start a family, book in for a pre-conception check-up. The majority of women don’t do this, but it is a proactive measure to ensure you maximise your conception success.

Listening to Your Body:

Stop listening to your head and tune into your body instead. Our bodies are infinitely wise, and yet, we often ignore niggles and wait until we are in pain to act. So be gentle on yourself, check out any aches and pains, and rest when you are feeling fatigued. Stay hydrated, be mindful of your posture, look after injuries, and don’t push through illness. Caring for yourself in this way will improve physical comfort and help prevent future problems.

Kick Those Unhealthy Habits:

If you haven’t already quit smoking or vaping, avoid or reduce alcohol, and have a digital detox if you find yourself clocking up the hours on your phone or social media accounts.
Have a Healthcare Team: Make sure you have a good GP and medical team you can see regularly. These are the people who support you on your wellness journey, so it is important you feel comfortable and can have open and honest conversations.

Bringing It All Together

Follow a lifestyle where you are proactive rather than reactive with your health, and you’ll find you are likely to have a stronger immune system, more energy, and a positive outlook.

Synergy of Habits:

In this Physical Wellness Pillar, the keys to success are movement, rest, and preventative care. Each one supports the other, so if you exercise regularly, you are more likely to have better quality sleep, and if you are well rested, you will feel calmer and be better equipped to manage stress.

Looking Long-Term:

By following these healthy habits, you are more likely to feel and look better, which will not only help day-to-day, but it lays the foundations for a healthy mind and body in the future. If your goal is having a baby, then you are setting yourself up for greater success physically, mentally, and energetically – not just for pregnancy and labour, but for parenthood and the rest of your life.

Start small and start now! Don’t put off these changes – make a pledge to do one thing to help improve your health. It could be eating a healthy meal, going to bed early, or making that doctor’s appointment. Start small and know that everything you do makes a difference.

Now that you’ve covered the Physical Wellness Pillar, you can explore the other Pillars of health and keep growing your wellness journey.

References:

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