The benefits of leading a balanced lifestyle can positively impact your physical and mental health.
Introducing regular physical activity and positive nutrition and sleep habits into your everyday life can prevent health issues and improve mental wellbeing.
Move your way
Finding a sport or physical activity that you enjoy can help you be active, stay motivated and keep fit.
Whether it’s by yourself, with a friend, pet, or at a local sporting club, any physical activity can benefit you.
Activities to do individually or with others include:
- swimming
- walking
- shooting hoops at a local basketball court
- yoga.
Physical activity plays a key role in helping people of all ages stay active and social.
Moving your body for as little as 30 minutes a day can make a big difference to your health and wellbeing.
If you have physical limitations or a condition that makes being active challenging, talk to your doctor or health professional to find out what activities are suitable for your age and ability.
Physical and mental health are closely connected
Studies show that taking care of your physical health improves mental wellbeing, and vice versa. If one declines, it can affect the other.
Regular participation in sport and physical activity can help to:
- boost your memory
- reduce stress
- manage symptoms of depression and anxiety
- build social connection with others.
Physical activity causes your brain to release endorphins and serotonin which can help improve your mood.
From day-to-day movement to fitness training, being active can benefit your overall wellbeing.
Eat the right foods to fuel your body and mind
This year, National Nutrition Week – which runs from 14 to 20 October – focuses on inspiring a connected and nourished Australia.
Food and nutrition can affect our mental health and physical performance.
It’s important to eat a wide variety of foods, which:
- helps fuel your body for sport and physical activities
- improves mental health
- reduces the risk of chronic diseases such as heart disease and diabetes.
A healthy diet includes:
- plenty of fruit and vegetables of different types and colours
- grain and cereal based foods such as breads, rice, and pasta
- lean meats (or plant-based alternatives such as tofu, nuts, seeds and legumes)
- dairy products like milk, yoghurt and cheese (or plant-based alternatives)
- drinking plenty of water to stay hydrated – which helps your body to absorb nutrients and helps your body’s cells to do their job
- limiting unhealthy or ‘treat’ foods and drinks that are high in saturated fat, have added salt and sugars or contain alcohol.
Combining a healthy diet along with regular physical activity, like playing sports, will help you to maintain a healthy lifestyle.
For very active people, well-planned eating habits can help individuals perform at their best.
Find out more about the Australian Dietary Guidelines, which help Australians make healthy food choices.
Get enough sleep
Getting enough good-quality sleep is also an essential part of good health and wellbeing.
Sleep helps to keep your immune system strong and your heart and blood vessels healthy. It restores your muscles and helps your brain retain information.
Most adults need 7 to 9 hours of sleep at night to feel refreshed the next day.
Setting up good habits to establish and maintain healthy sleep patterns is important. This can include:
- having the same bedtime and wake-up time each day
- keeping the bedroom dark, at a comfortable temperature, and with comfortable bedding
- avoiding screen time 1 hour before sleep
- keeping screens out of the bedroom.
If you are having trouble sleeping, talk to your doctor about it.
Incorporating a balance of nutrition, physical activity and adequate sleep into your lifestyle has a positive impact on your mind and body.