Self-Assessment
My overall health is not considered poor by any means; however, a lot of important improvements need to be made.
Alcohol/Drug Use:
I do not smoke cigarette, cigars, or pipes, nor do I use any tobacco products of any kind. I also limit my exposure to environmental tobacco. While I do drink alcohol, I do not drink it on a regular basis. On average, I have three or four drinks per week. I never use alcohol or other drugs as a way of handling stressful situations or problems in my life. I avoid alcohol when taking medications (i.e. antibiotics, advil, etc.). I am also very cautious with prescription drugs and always read the label and directions very carefully.
Nutrition
My diet is extremely inconsistent!! I know how to eat properly, but actually doing it is something totally different. Exercise and fitness have been a hobby of mine for years, so I have always kept somewhat of a handle on my diet, but it seems that I am either all the way one end or the other. I eat very well or very poorly. Unfortunately, I do not eat a wide variety of foods every day. I rarely ever am able to consume seven or more servings of fruits and vegetables. I do make a conscious effort to avoid trans fat at all costs and limit my consumption of saturated fats. When my day is super busy, which is often the case, I am not able to monitor what I eat as carefully and often times I end up consuming saturated fats and trans fats. I also do my best not to skip means and I would estimate that I skip two meals per week. Similar to my consumption habits of fats, I try to limit the amount of salt and added sugar to my diet but I am not always successful with this.
Exercise/Fitness
Exercise and fitness is a top priority for me. I have never been overweight. I engage in high intensity exercise (mostly running and sprinting) for more than 150 minutes every week. Conversely, I do not engage in exercise to develop muscular strength or endurance as much as I should. I do not do exercises for muscular strength on a weekly basis. I have been working out with weights for years now, but my main problem is consistency! I am very good about going to the gym really consistently for several months and then taking off just as long. I have now been going pretty consistently for almost a year so maybe I have broken my cycle. I do not do any cardiovascular/aerobic work and since heart disease runs in my family, my goal is to implement at least 30 minutes of cardiovascular/aerobic work three times per week, while sticking with my weight lifting four to five times per week. I also rarely spend free time doing leisure activities (i.e. swimming, gardening, etc.).
Emotional Health
I would not say that I enjoy being a student, but it is not something that bothers me. At the moment, I don't have a job or do other work that I like. I find it difficult to relax and express my feelings freely. I definitely do not manage stress well. Rest is such an essential part of a wellness program. If I don’t get at least seven hours of quality sleep I am shot for the next day! So, my goal is, even on the weekends, to get at least seven hours of sleep per day. I will aim at getting to bed by 11 each night.
I have a couple of close friends and my dad who I can talk to about personal matters and call on for help. Because I am so busy with school, I don't really have the time to participate in group activities or hobbies that I enjoy.
Safety
I always wear my seatbelt when riding in a car and I never drive while under the influence of alcohol. I’m a very cautious driver and am always aware of the speed limit. I avoid using my cell phone while driving. I read and follow instructions of the labels of potentially harmless products and substances like household cleaners, poisons, and electrical appliances.
Disease Prevention
I am not too familiar with the warning signs of cancer, diabetes, heart attack, and stroke but I do get recommended medical screening tests, immunizations, and booster shots. I practice monthly self exams and I avoid overexposure to the sun and use sunscreen daily. I maintain safe sex practices.
Ways to Improve or Maintain Current Health & My Goals
Nutritional wellness is one of the most important areas for me because it is the foundation that my body needs to grow both physically and spiritually. I usually incorporate healthy foods into my daily diet as well as additional nutritional supplementation using vitamins, minerals and herbs when necessary. However, there are additional nutritional goals that I must incorporate into my diet to improve my nutritional wellbeing.
A healthy body sets the stage for your day-to-day well-being and how well you will age. Maintaining fitness through good nutrition and exercise promotes efficient circulation, digestion and musculoskeletal strength. This allows you to live an active life, and a healthy immune system helps you ward off disease. According to the Centers for Disease Control and Prevention, healthy body benefits extend to mood elevation and greater mental alertness, as well as reduced chronic disease risk.
Conclusion
This wellness plan represents my goals to improve, achieve and maintain my potential for wellness. Not only will this improve my overall health and wellbeing but, perhaps even more importantly, allow me to have a positive influence on others that I encounter throughout my life.
My overall health is not considered poor by any means; however, a lot of important improvements need to be made.
Alcohol/Drug Use:
I do not smoke cigarette, cigars, or pipes, nor do I use any tobacco products of any kind. I also limit my exposure to environmental tobacco. While I do drink alcohol, I do not drink it on a regular basis. On average, I have three or four drinks per week. I never use alcohol or other drugs as a way of handling stressful situations or problems in my life. I avoid alcohol when taking medications (i.e. antibiotics, advil, etc.). I am also very cautious with prescription drugs and always read the label and directions very carefully.
Nutrition
My diet is extremely inconsistent!! I know how to eat properly, but actually doing it is something totally different. Exercise and fitness have been a hobby of mine for years, so I have always kept somewhat of a handle on my diet, but it seems that I am either all the way one end or the other. I eat very well or very poorly. Unfortunately, I do not eat a wide variety of foods every day. I rarely ever am able to consume seven or more servings of fruits and vegetables. I do make a conscious effort to avoid trans fat at all costs and limit my consumption of saturated fats. When my day is super busy, which is often the case, I am not able to monitor what I eat as carefully and often times I end up consuming saturated fats and trans fats. I also do my best not to skip means and I would estimate that I skip two meals per week. Similar to my consumption habits of fats, I try to limit the amount of salt and added sugar to my diet but I am not always successful with this.
Exercise/Fitness
Exercise and fitness is a top priority for me. I have never been overweight. I engage in high intensity exercise (mostly running and sprinting) for more than 150 minutes every week. Conversely, I do not engage in exercise to develop muscular strength or endurance as much as I should. I do not do exercises for muscular strength on a weekly basis. I have been working out with weights for years now, but my main problem is consistency! I am very good about going to the gym really consistently for several months and then taking off just as long. I have now been going pretty consistently for almost a year so maybe I have broken my cycle. I do not do any cardiovascular/aerobic work and since heart disease runs in my family, my goal is to implement at least 30 minutes of cardiovascular/aerobic work three times per week, while sticking with my weight lifting four to five times per week. I also rarely spend free time doing leisure activities (i.e. swimming, gardening, etc.).
Emotional Health
I would not say that I enjoy being a student, but it is not something that bothers me. At the moment, I don't have a job or do other work that I like. I find it difficult to relax and express my feelings freely. I definitely do not manage stress well. Rest is such an essential part of a wellness program. If I don’t get at least seven hours of quality sleep I am shot for the next day! So, my goal is, even on the weekends, to get at least seven hours of sleep per day. I will aim at getting to bed by 11 each night.
I have a couple of close friends and my dad who I can talk to about personal matters and call on for help. Because I am so busy with school, I don't really have the time to participate in group activities or hobbies that I enjoy.
Safety
I always wear my seatbelt when riding in a car and I never drive while under the influence of alcohol. I’m a very cautious driver and am always aware of the speed limit. I avoid using my cell phone while driving. I read and follow instructions of the labels of potentially harmless products and substances like household cleaners, poisons, and electrical appliances.
Disease Prevention
I am not too familiar with the warning signs of cancer, diabetes, heart attack, and stroke but I do get recommended medical screening tests, immunizations, and booster shots. I practice monthly self exams and I avoid overexposure to the sun and use sunscreen daily. I maintain safe sex practices.
Ways to Improve or Maintain Current Health & My Goals
Nutritional wellness is one of the most important areas for me because it is the foundation that my body needs to grow both physically and spiritually. I usually incorporate healthy foods into my daily diet as well as additional nutritional supplementation using vitamins, minerals and herbs when necessary. However, there are additional nutritional goals that I must incorporate into my diet to improve my nutritional wellbeing.
- Drink at least 64 ounces of water daily.
- Incorporate healthier snacks such as fruits, carrots, celery, nuts.
- Have salad for lunch or dinner everyday.
- Take nutritional supplements daily.
- Weight training two times weekly with 50-minute sessions.
- Aerobic Exercise four times weekly with 20-minute sessions.
- Stretch following each workout routine for 10 minutes, including spinal hygiene exercises.
- Include at least 10 minutes of meditation daily (use iphone app to track progress)
A healthy body sets the stage for your day-to-day well-being and how well you will age. Maintaining fitness through good nutrition and exercise promotes efficient circulation, digestion and musculoskeletal strength. This allows you to live an active life, and a healthy immune system helps you ward off disease. According to the Centers for Disease Control and Prevention, healthy body benefits extend to mood elevation and greater mental alertness, as well as reduced chronic disease risk.
Conclusion
This wellness plan represents my goals to improve, achieve and maintain my potential for wellness. Not only will this improve my overall health and wellbeing but, perhaps even more importantly, allow me to have a positive influence on others that I encounter throughout my life.