Doctors generally recommend exercising on a regular basis for optimal health and well-being. The specific frequency and duration of exercise can vary depending on several factors, including an individual's age, overall health, and fitness level. Here are some general guidelines:

• Aerobic Exercise: Most health organizations recommend engaging in moderate-intensity aerobic exercise for at least 150 minutes per week or vigorous-intensity aerobic exercise for at least 75 minutes per week

• Strength Training: It is recommended to include strength training exercises at least two days a week, targeting all major muscle groups

• Flexibility and Stretching: Frequency: It is advisable to perform flexibility exercises at least two to three days a week

Physical exercise is important to overall wellness as it helps improve cardiovascular health, strengthen muscles and bones, enhance mental well-being, manage weight, and reduce the risk of chronic diseases.  Find what works best for you and add it to your life.  

Proper nutrition refers to consuming a balanced and wholesome diet that provides essential nutrients, vitamins, and minerals necessary for the body's optimal functioning, growth, and development, promoting overall health, supporting the immune system, maintaining a healthy weight, reducing the risk of chronic diseases, and enhancing physical and mental well-being.

• Consuming a balanced and wholesome diet that includes a variety of food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats

• Providing essential nutrients, vitamins, and minerals necessary for the body's optimal functioning, growth, and development

• Maintaining a healthy weight by supplying the body with the right balance of nutrients and energy

• Supporting cognitive function and mental well-being, as proper nutrition plays a role in brain health and can impact mood, focus, and overall mental performance

It is important to prioritize and establish healthy sleep habits, including maintaining a regular sleep schedule, creating a comfortable sleep environment, practicing relaxation techniques, and implementing strategies to manage stress and minimize sleep disruptions.  Here are a few tips on receiving adequate sleep:

• Adequate sleep allows the body to repair and restore itself, aiding in physical recovery, muscle growth, and tissue repair

• Sufficient sleep enhances cognitive function, including memory consolidation, attention span, problem-solving abilities, creativity, and learning capacity

• Optimal sleep is associated with a reduced risk of chronic conditions, including cardiovascular diseases, obesity, diabetes, and immune system dysfunctions. It supports healthy metabolism, hormone regulation, and proper immune function

•  Sufficient sleep contributes to stress reduction, as it helps the body and mind relax, lowers cortisol levels, and improves the ability to cope with daily challenges

If you are struggling to fall asleep, try creating a consistent sleep schedule, engaging in physical exercise during the day, creating a comfortable sleeping area, and avoiding consuming stimulating such as caffeine, nicotine, or electronic devices with blue lights close to bedtime.

Proper Hygiene is crucial for physical wellness as it helps prevent the spread of infectious diseases, reduces the risk of infections and illnesses, promotes healthy skin and oral health, maintains personal cleanliness, and contributes to overall well-being.

• Proper hygiene practices, such as regular handwashing with soap and water or using hand sanitizers, help prevent the transmission of bacteria, viruses, and other pathogens that can cause infectious diseases like colds, flu, and gastrointestinal illnesses

• Brushing teeth at least twice a day and flossing daily help prevent tooth decay, gum disease, and bad breath. Regular dental check-ups and cleanings further support oral hygiene and overall dental health

• Maintaining good hygiene habits, such as covering the mouth and nose when coughing or sneezing and avoiding close contact with sick individuals, can help reduce the risk of respiratory infections, skin infections, and other communicable diseases

• Adhering to proper hygiene practices, such as wearing clean clothes, regularly changing underwear and socks, and washing hands before meals or after using the restroom, promotes personal cleanliness and helps prevent the buildup of dirt, sweat, and odor-causing bacteria

Proper hygiene contributes to a sense of overall well-being, as it helps individuals feel clean, fresh, and confident in their appearance. Good hygiene practices can positively impact self-esteem, mental health, and social interactions.

Regular health check-ups are important for preventive care, early detection of potential health issues, and monitoring overall well-being. They allow healthcare professionals to assess health, detect conditions early, and provide personalized advice for maintaining optimal health.

• Healthcare professionals assess various aspects of health during these check-ups

• Health check-ups help monitor the overall well-being

• Early detection allows for timely intervention and treatment, reducing the likelihood of complications

• Health check-ups provide an opportunity for personalized health advice and guidance

Regular health check-ups are essential for proactively managing one's health, as they enable early detection, timely intervention, and personalized guidance to maintain optimal well-being and prevent potential health complications.

• Improves memory and brain function 

• Protect against many chronic diseases 

• Aid in weight management 

• Lower blood pressure improves heart health 

• Improve your quality of sleep 

• Reduce feelings of anxiety and depression 

• Combat fatigue 

• Help or prevent burnout 

• Improve joint pain and stiffness 

• Maintain muscle strength and balance 

• Increase life span 

• Improves emotional resilience 

Earn financial rewards for things like copays, prescriptions, and deductibles.

UnitedHealthcare Motion® is an innovative program that lets you earn money for out-of-pocket medical expenses by moving. You are paid to take steps toward good health. What could be more motivating?

A new health benefit for UnitedHealthcare members: simple, fun, and personalized health recommendations

Getting healthier is easy with Rally®. It’s an intuitive, personalized product with programs for losing weight, reducing stress, quitting smoking, and much more. We provide daily recommendations tailored just for you and give you all the support you need. You’ll earn rewards as you go and can easily track your progress, making it a snap to stay on target.

Experienced coaches, on-demand workouts, and a science-backed approach – all designed to help you set practical goals and reach them. 

*This program is available at no additional cost to eligible members over 18 as part of their health plan benefits through UnitedHealthcare®. 

This benefit unlocks a year of Apple Fitness+ at no additional cost as part of your benefit plan. You can redeem even if you are an existing subscriber to Apple Fitness+. 

You will have access to thousands of workouts, from HIIT to Pilates to core to yoga; new workouts and meditations are added every week, ranging from 5 to 45 minutes each.

 You’ll need iPhone 8 or later OR Apple Watch Series 3 or later. 

Take the quiz to find out and get personalized resources to Start Simple with MyPlate.