‘Wellness’ is a word and a concept that we have been hearing more and more of these days but what does “wellness” mean? In 1976, Dr. Bill Hettler co-founded the National Wellness Institute in America. He developed a model that highlighted the six dimensions of wellness; Physical, Emotional, Intellectual, Spiritual, Occupational, and Social. Later, other researchers added Environmental to make it the Seven Dimensions of Wellness. Let’s take a closer look at each of these dimensions to explore how we can live well! 

First, let’s start with PHYSICAL WELLNESS as it is usually the first thing people think of when they think of health and wellbeing. 

Physical wellness boils down to a healthy, functioning body. There are many lifestyle choices and changes we can make to live physically well. Here are some ways we can improve our overall bodily health:

●	Physical Activity and Exercise - You don’t need to be training for the Olympics to be physically fit. Simple changes to our daily routine can improve our physical health, strength, flexibility, mobility, balance, and endurance!  As we get older, our muscles, bones, and joints naturally get weaker. We have a greater chance of falling, breaking, straining, tearing, and creaking. Here are some things we can do to make our bodies stronger:
○	Walking: Adults aged 65 and over should be getting 2.5 hours of light-moderate exercise per week. This means raising your heart rate a little bit so that you get a light sweat and your breathing should get a little deeper and faster (You should never feel out of breath). Walking a little over your normal pace for 30 minutes a day, 5 days a week, will help you get physically fit! You can even walk in your own living room if the weather isn’t good. Try turning on your favorite radio station or TV show and walk in place! You can also ‘walk’ while sitting or holding on to a chair for balance- whatever is safest and most effective for you 
Try It: https://www.youtube.com/watch?v=sZtikmp8ElU
○	Yoga: There are so many different health benefits to yoga and stretching - strengthening bones and muscles, improving flexibility and mobility, and alleviating aches and pains! Gentle yoga allows anyone, regardless of mobility, to benefit because it can be done standing or sitting down. 
Try It: https://www.youtube.com/watch?v=AJpk04xGDJ0
○	Weight and Strength Training: Low weights are great for building muscle and strength. If you don’t have a set of weights, grab a few tins of corn or some water bottles!
Try It:  https://www.youtube.com/watch?v=ASXGYu7IFxE&t=391s
○	Talk to your GP about what physical activity is right for you and set some personal goals!

●	Diet and Nutrition - As we age, it is important to eat healthy. It helps maintain weight, provides energy, and boosts the immune system. Here are some ways to improve your diet!
○	Veggies! Vegetables are essential foods in a healthy diet. Dark, green veggies like spinach and broccoli, and orange veggies like carrots and sweet potatoes contain a ton of vitamins. 
○	To potato or not to potato? Spuds have gotten a bad rep in recent years due the trend of low-calorie diets but they aren’t all that bad for you. A potato contains fiber and lots of nutrients but it’s the stuff we put on top that will pack on the pounds. Try limiting your potato intake to one or two meals a week. You can also use cauliflower as an alternative to your mashed potatoes or rice! 
Try It: http://allrecipes.co.uk/recipe/39219/creamy-cauliflower-mash.aspx
○	Protein: Too much red meat can lead to high cholesterol and other health problems. Mix up your meals with Fish, Pork, Turkey/Chicken, and Beans! A veggie and bean chili is a filling and healthy dinner (you can even freeze it for those nights you don’t want to cook!)
Try It: https://www.bbcgoodfood.com/recipes/double-bean-roasted-pepper-chilli
○	Talk to your GP about your diet and any foods you should add or avoid! Set some personal goals like ‘Eat one Vegetarian meal a week’.

●	Rest and Sleep - We often forget how important a good night's sleep is until we get one! A good night’s sleep helps improve concentration and memory formation, allows your body to repair any cell damage that occurred during the day, and refreshes your immune system, which in turn helps to prevent disease. Here are some things you can do to improve your sleep:
○	Don’t use your phone 2 hours before bedtime. The blue light from your phone screen is the same kind of light you get from the sun. It send a signal to your brain that it is time to be awake. Your bedroom should be dark and comfortable so your brain and body knows its time for bed! Also, our phones and social media tend to be clogged with information that can be stressful and upsetting, something you definitely don’t want while winding down at night.
○	Try to not drink alcohol within two hours of your bedtime. Alcohol may help you relax and fall asleep but it is a stimulant and will lead to disturbed sleep. 
○	Instead of TV, try reading a light book before bed or listening to calming music. This is prime time to wind your brain down from the worries and stresses of the day. Think about what relaxes you - if TV is something that relaxes you, try to stay away from the news or action and drama packed programs!
○	Healthy habits during the day, like exercise and diet, will carry over to your sleep! Get into a bedtime routine and try to fall asleep and wake up at the same time every day.  
○	We can’t force ourselves to fall asleep. If you are having issues falling asleep, get up and out of bed. Try doing simple household chores or reading until you feel sleepy and try again. Frustration quickly turns into anxiety, stress, and energy. 
○	Talk to your GP if you are having trouble falling asleep, staying asleep, or waking up tired. Bad sleep can often be caused by something else happening in our body, physical or emotional. 

Write down some Physical Activity goals to improve on your wellness! Spread them out in a calendar to encourage you to make little changes in your daily routine. 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	
30 minute Walk	No phone/TV after 8	30 minutes exercise with weights	Cook a veggie heavy meal	1 hour walk! 	Cook a healthy fish dish	30 minutes of Yoga	

Sources and Reading:
https://www.asccare.com/yoga-for-seniors/
https://www.hse.ie/eng/services/list/4/olderpeople/tipsforhealthyliving/keepingactive.html
https://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-age.htm
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-older-adults