Physical Well-being

Physical well-being is the ability to take care of your body in a way that maximizes optimal health over a sustained period of time.

 

Physical Well-being Resources

GW Resources

Accessing Food and Other Necessities

Sign up to access The Store, GW's student-run food pantry. The Store provides resources and support for students living with food insecurity, including pantry staples, interview clothing, toiletries, menstrual hygiene products, school supplies, and more. All GW students may sign up to receive access.

 

Participate in Group Fitness

With a wide variety of classes to choose from, GW Group Fitness will help you stay motivated, increase energy levels, and have more fun with your workouts.

 

Participate in Intramural & Club Sports

Intramural sports enable students to reap the health and
wellness benefits of athletic competition. Club sports are registered student organizations established by students who are motivated by a common interest to participate in a specific sport.

 

Questions About Health Insurance

Visit the health insurance website for questions regarding the Student Health Insurance Plan.

 

Receiving Medical Care

Call (202) 994-5300 to make a telehealth appointment with the Colonial Health Center for:

 

Receiving Psychiatric Care

Call (202) 994-5300 to make a telehealth appointment regarding psychiatric services with the Colonial Health Center.

 

Virtual Fitness Resources

Access over 100 group fitness classes, workshops, and how-to's from GW Campus Recreation.

Beyond GW

HealthySexuals.com

Find organizations in your area that give away free sexual health barriers, LGBTQ-friendly doctors, STI testing locations, and more.

 

MyPlate

MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

 

PowerToDecide.org

Explore fun and accurate information about sexual health, relationships, and contraception. Use Power to Decide's tools and apps to discover the birth control that’s right for you and where to find it.

Self-Help

At Home Workouts

Workouts for those at varying fitness levels designed to be completed at home using household items or bodyweight only.

 

Daily Workouts Fitness Trainer app

Daily Workouts FREE provides 5- to 30- minute daily workout routines you can do in the comfort of your own home. These proven workouts, demonstrated by a certified personal trainer, target all major muscles. Spending just minutes a day can strengthen and tone your body. The routine's simple interface, complete with video and timer, allows you to easily follow along and understand each exercise.

 

Mindful Eating

Explore tips on how to listen to your body and pick up on hunger cues. Mindful eating allows for individuals to eat based on when they are hungry and not give in to mindless indulgence or underfeeding themselves.

 

Sleep Cycle App

Sleep Cycle analyzes your sleep and wakes you up at the most appropriate time in your sleep cycle so you can feel less groggy waking up.

Podcasts

#HURDLEMOMENT: How to Start (And Stay) Running

April 10, 2019

In today’s #hurdlemoment, Emily Abbote shares her tried-and-true tips on how to start running—and stay running. “I totally understand why you might feel intimidated. Picking up any new hobby can definitely feel overwhelming. The good news? With the right attitude, you too will be crushing morning miles in no time.”

 

Optimal Health Daily: Food & Social Pressure: Why Support Matters & How To Combat It by Bret Gornik and Jason Loebig of LiveBetterCo

Episode 1102 | August 31, 2020

Bret Gornik and Jason Loebig of LiveBetterCo discuss the social pressures tied to eating and how to combat them.

 

Sleep With Me

Insomnia? Mind racing at night? Worries keeping you up? Tune in for a bedtime story that lets you forget your problems and puts you to sleep

 

TED Talks Daily: "Why sleep matters now more than ever"

April 1, 2020

Sharing wisdom and debunking myths, sleep scientist Matt Walker discusses the impact of sleep on mind and body and details practices you can start (and stop) doing tonight to get some rest.

5 Tips For... 

Consider these 5 tips to manage your nutrition as a college student.

1. Avoid skipping breakfast.

  • Start your day with something with protein

  • Ex. eggs, yogurt, cottage cheese, nut butters, whole grain carbs

2. Stock up on pantry staples.

  • Pantry staples have a long shelf life and can be used in a variety of recipes! Ex. oatmeal, granola, applesauce, and canned veggies

  • If you have access to a freezer, stock up on frozen fruits and veggies. They last longer and have a high nutrient content.

  • You can get pantry staples from The Store, GW's student-run food pantry.

3. Keep healthy snacks on hand.

  • If you have healthy snacks around, you’ll stay fueled throughout the day and be less tempted to grab something else.

  • Store these snacks where you can grab them easily, such as at your desk during a study session, or at your bedside.

4. Take time to enjoy and savor your food.

  • To make eating feel more like a priority and less like a side task, avoid multitasking while eating.

  • Rather than eating a snack while doing homework or studying, take time to give eating your full attention.

5. Use the GW Mobile app and the GET app.

  • GW Mobile has a variety of tools to help you plan and budget your meals, find vendors that accept GWorld, and more.

  • The GET app can show you your current GWorld balance and how much you can spend per day given that balance.

#RaiseUpGW Resources

 

Download the 5 Tips for Nutrition handout

Consider these 5 tips to incorporate physical activity into your routine.

1. Find something you love to do.

  • Doing physical activity that makes you feel energized, happy and confident will make you more likely to do it regularly.
  • Joyful movement isn't just one thing! It can be walking, running, biking, stretching, dancing, whatever works for you and your body.

2. Visit Lerner Health and Wellness Center.

  • Lerner Health and Wellness Center is located at 2301 G St NW.
  • It has a variety of equipment, physical activity spaces, a jogging track, a pool, group fitness classes, and more.
  • Experiment with all they have to offer and find a physical activity routine that works best for you!
  • Follow @gwcampusrec on Instagram for wellness tips, at-home workouts, fitness resources, virtual activities, and more!

3. Set S.M.A.R.T. goals.

  • Specific, Measurable, Achievable, Realistic, Time-bound
  • Remember to also listen to your body and its needs.

4. Remember, exercise is just one way to be physically active!

  • Enjoy some friendly competition through Intramural and Club Sports.
  • Explore the great outdoors on a weekend or extended break trip through the TRAILS program.
  • Take a Lifestyle, Sport, and Physical Activity (LSPA) course, which has topics ranging from hiking to fencing to self-defense!

5. Find little ways to incorporate physical activity into your day.

  • Take the stairs instead of the elevator.
  • If you take the metro, consider getting off the train one stop early and walking the rest of the way.
  • Take a walk to the monuments with friends, for an #OnlyAtGW experience!

#RaiseUpGW Resources

Learn more about Lerner Health and Wellness Center.

Learn more about Intramural and Club Sports.

Learn more about Lifestyle, Sport, and Physical Activity (LSPA) courses.

Learn more about the TRAILS program.

 

Download the 5 Tips for Physical Activity handout

Consider these 5 tips for your sexual health and well-being.

1. Know yourself!

  • Are you interested in sex? If so, what types of sex are you interested in? What are you comfortable with? What are you not comfortable with?
  • Your comfort level, desires, and beliefs surrounding sex may change over time, and that’s okay! Healthy sexuality is about learning and exploration.

2. Be open to talking with your partner(s) about sex.

  • Before getting involved sexually, talk to your partner(s) about what you’re comfortable with. Maintain open communication and respect boundaries.
  • Make sure consent is present before engaging in sex.

3. Prepare to have safer sex.

  • Consider which sexual health barriers you will use. Avoid storing safer sex supplies where they could be damaged (ex. in your wallet, in your car).
  • Use a new barrier every time you have vaginal, anal, or oral sex.
  • When considering safer sex supplies, think about:
    • How does it fit into your lifestyle?
    • How effective is it at preventing pregnancy?
    • Will it prevent STIs?
    • How much will it cost?

4. If you are sexually active, make it a habit to get tested for HIV and STIs;

  • Every time you have a new sexual partner
  • If you notice any changes in your body
  • If you had sex with someone who has had an STI
  • If you have had sex without a condom

5. Get regular medical care.

  • Be honest with your medical care provider about your sexual health. Ask them if you should be screened for STIs and HIV. 
  • Talk with your health care provider about PrEP and PEP to determine if these are appropriate options for you to prevent HIV.

#RaiseUpGW Resources

 

Download the 5 Tips for Sexual Health handout

Consider these 5 tips for your sleep hygiene.

1. Stick to a consistent sleep schedule.

  • It is recommended to wake up and go to bed around the same times each day, even on weekends.
  • Aim for 7-8 hours of sleep each night. If you need to refresh, take a nap before 3PM for 30 minutes or less.

2. Avoid caffiene later in the day.

  • As a general rule, avoid caffeine close to bedtime. If you are sensitive to caffeine, avoid consuming caffeine after lunchtime.
  • Avoid alcohol, which can impair sleep quality.

3. Turn off electronics at least 30 minutes before bed.

  • Blue light from your phone or computer screen can delay the release of melatonin, a sleep-inducing hormone. This can make it harder to fall asleep. Consider using blue light glasses during the day.
  • Try using the 30 minutes before bed practice a bedtime ritual (ex. taking a hot shower, reading a book, progressive muscle relaxation).

4. Evaluate your bedroom environment.

  • Ensure that your room is dark, free from distractions, and a comfortable temperature.
  • Reserve your bed for sleep only. Doing homework or studying in bed can make your body associate your bed with working and make it harder to fall asleep at night.

5. Reflect on your sleep quality.

  • Ask yourself:
    • Do I wake up rested? If not, why might this be?
    • What changes can I make to improve my sleep?
  • Sleep issues can be associated with a variety of factors, from medical conditions to mental health concerns. If you need additional support with your sleep habits, consider speaking with a professional in the CHC.

#RaiseUpGW Resources

 

Download the 5 Tips for Sleep Hygiene handout