Content

• Steps
• Advice

A wellness plan is a plan of action to achieve personal wellness. Personal well-being refers to health status and satisfaction in many ways. Personal health encompasses many aspects, and each of them must be nurtured, developed, and maintained for total well-being. A wellness plan should focus on all different areas: physical, mental, spiritual, emotional, intellectual, social, professional, financial, and environmental.

Steps

Part 1 of 3: Evaluate your fitness level

1. 

   Evaluate your current physical health. Physical health includes nutrition and physical balance. It also includes medical health. Good health includes medical activities that improve health such as regular check-ups, and preventive use of health care. It also includes avoiding smoking, consuming too much alcohol, and using recreational drugs. Useful questions to consider when evaluating your physical health include:
   • What are your physical goals? Are you interested in finding a personal trainer, or do you want to consult with someone?
   • Are you looking for total wellness, or are you just looking to build total muscle, heart health, upper body strength, etc.?
   • Do you want to build muscle, or do you want more endurance and stamina?

2. 

   
   
   Evaluate nutritional fitness. Nutritional wellness is related to the level of nourishment and support your body receives.
   • Consider your current diet and how it serves your health. Take note of any aspect that needs improvement.

3. 

   
   
   Evaluate your mental well-being. Mental well-being is a measure of your ability to cope with difficult situations and your emotional balance.
   • Consider your current mental health. What emotions do you often deal with the most? How well do you handle them? What changes or improvement would you like your mental state to have?

4. 

   
   
   Evaluate your spiritual well-being. Spiritual health is not about religion or personal beliefs, but about how you feel the meaning of life and your place in it.
   • Spiritual well-being means you have the ability to seek meaning, hope, comfort, and peace of mind, whether through work, nature, art, music. , family, or volunteer work.
   • Consider your current level of spiritual well-being: how satisfied do you feel in life? Do you lack a sense of purpose or effectiveness?

5. 

   Evaluate your emotional and emotional well-being. Emotional and emotional well-being is related to how you perceive, accept, and your ability to cope with feelings as well as those around you. Having emotional and emotional well-being will make you feel more resilient and supported. On the contrary, the lack of it will drain your energy and happiness.
   • Pay attention to your relationship, stress level, self-esteem, and current outlook on life. Would you like to improve in any area?
   • Are you happy? Do you feel sad about the relationship or your feelings?

6. 

   Evaluate your mental health. This refers to the amount of information and knowledge you gain, creative thinking, critical thinking, and analysis you provide. Learning, problem solving, and mental productivity are important areas of mental health.
   • Consider how well your mind is. Do you feel mentally stimulated by your life, or do you feel bored?
   • Do you have enough solutions for your creativity?
   • How often do you use critical thinking and analysis?

7. 

   Evaluate your social wellness. Social health is related to how you view your place in the world and in society, as well as how you adjust to your role in society.
   • Consider social well-being. Do you feel secure and confident in your role in society?
   • Are you capable of taking on a new and different social role?

8. 

   Evaluate your professional fitness. This aspect emphasizes the importance of having a positive attitude toward the job, as well as having a rewarding and rich career path.
   • Consider your degree of occupational fitness. Are you feeling busy with your work and career?
   • Do you feel your work is appreciated?
   • Do you feel improved by the work you do?
   • Are you satisfied with your current career path?

9. 

   Evaluate your financial health. Financial health revolves around a feeling of financial stability and strength.
   • Consider how well you are in your finances. Are you living frugally?
   • Are you completely secure financially for the future?
   • Are you setting up and sticking to a budget?

10. 

    Assessment of environmental health. This is the aspect related to your sense of the environment. The health you own will be mixed with the health of your surroundings.
    • Consider environmental health. Do you get adequate amounts of fresh air, clean water, and sunlight?
    • Do you take time to express appreciation for your surroundings?
    • Do you take steps to conserve energy and consume it consciously?
    advertisement

Part 2 of 3: Setting Health Goals

1. 

   Set physical health goals. After evaluating each aspect of your personal health, it's time to set goals. You should keep it simple and practical for your original goal. You don't want to get frustrated quickly by difficult goals.
   • Going to your local health center and asking for a physical assessment would be a pretty good idea. You should talk to your doctor before embarking on a physical health plan if you are overweight or have a history of certain medical conditions.
   • Start by going for a walk more often. Park your car at a location away from the gate and walk more. Use the stairs instead of the elevator or escalator. Walk around the block or take the dog for a walk.
   • Talk to your doctor if you are overweight or have a history of cardiovascular disease, respiratory disease, arthritis, or any other serious medical condition. Your doctor will help you set safer and more relevant goals.
   • Be sure to make sure that the type of physical activity you choose comes from your interests and not what others force you to do. If you like an activity, it's easy to keep it going.
   • Try to increase your activity level. If you have spent the last 5 years doing low to moderate intensity physical activity, you will not be ready to enter triathlon. Start slowly and gently, and gradually increase your activity level as you feel ready and able.
   • Be patient and try gentle activities like yoga, tai chi, or qigong. These ancient physical (and spiritual) exercises can improve health, reduce stress and pain, and improve strength and balance.

2. 

   Set a goal for nutritional wellness. How do you know what is the best diet with so many conflicting diets and advice? You can start with a few fairly simple rules:
   • Talk to a registered dietitian who can help you determine the ideal amount of nutrients for you and your body.
   • Use food as natural as possible. Try to limit processed and prepared foods, and cook for yourself instead. Use a stew pot or picky foods like rice, beans, and vegetables if you don't have a lot of time. You might also consider preparing foods one week in advance and storing them in the refrigerator until eaten.
   • Limit red meat consumption (preferably grass-fed if possible). Increase in fish (caught from nature rather than farmed) and skinless poultry.
   • Increase the amount of fruits and vegetables. You should eat more vegetables than fruit, because fruits contain sugar.
   • Drink more water.
   • Be careful with allergenic foods. If you suspect that you have allergies to certain foods, you should eliminate them from your diet for at least 2 weeks. These foods include gluten, dairy products, dairy / lactose, beans, shellfish, eggs and soybeans.
   • You can consult a few websites to find nutritional advice for children, parents, men, women, and the elderly.
   • Allow yourself 30 days with a new plan to form your routine and to gauge its effects thoroughly. When you first make a change, your body goes through a transition / purification phase, although it won't feel comfortable but is essential for long-term change. Sticking to your plan the entire time can be a powerful but challenging step, so surround yourself with a community that knows and supports you.

3. 

   Set mental health goals. It takes a lot of effort, but even if you have depression, anxiety, or another mental disorder, you can improve your mental health with the right action. You can try the following approaches to reduce depression, anxiety, and stress:
   • Take some time to relax quickly every day.
   • Go for a walk when you feel sad.
   • Spend time doing relaxing activities you enjoy like reading, gardening, watching movies, and more.
   • Learn and use deep breathing techniques. For example, breathe by expanding your abdomen instead of your chest. This technique allows your diaphragm - the flat muscle below your lungs - to contract by expanding your abdominal muscles. Breathe 100 times per day.
   • Practice giving yourself positive affirmations. Some examples of positive affirmations include: “yes, I can”, “I am successful”, “I feel better every day”, etc. Write your claim on a piece of paper and stick it where you can see it.
   • Seek help from a therapist or support group.
   • Remember: If you are taking medication for a psychiatric disorder, never stop using or change the dosage on your own. This is very dangerous and you are only allowed to do it under the direction of a mental health professional.

4. 

   Set spiritual health goals. You can apply the same technique to establishing mental wellness for your spiritual well-being. For example:
   • Learn and use deep breathing techniques. For example, breathe by expanding your abdomen instead of your chest. This technique allows your diaphragm - the flat muscle below your lungs - to contract by expanding your abdominal muscles. Breathe 100 times per day.
   • Meditate for a few minutes a few days a week. As you become more comfortable, you can gradually increase your meditation time.
   • Remind yourself to stay calm and "focus on the present moment".
   advertisement

Part 3 of 3: Establishing and following up on a health care plan

1. 

   Identify areas that need to be improved. Be honest with yourself about the satisfaction you feel in each aspect of your overall health. This way, you can create a wellness plan that is tailored to your needs.
   • Rate each area on a scale from 1 to 10, with 1 being the worst score and 10 being the best.
   • From there, you can identify areas where you need more attention.
   • But remember, each aspect is related, so you will not necessarily benefit from diverting your attention on a particular aspect to focusing on defects in other areas.

2. 

   Set goals. Once you've clearly identified the areas you need to improve on, you should start setting goals.
   • Write down the specific goals that you want to accomplish for each area. Setting a viable short-term goal will help you move towards your bigger, long-term goals.
   • Remember to make sure that your long-term goal is relevant and achievable. For example, if you are 25, the right long-term goal would be financial security when you retire at 65. The inappropriate goal would be to become a billionaire by age 30.
   • Be patient with yourself. Personal development doesn't happen overnight, and it's not easy. But it's workable, so don't be disappointed if the change doesn't happen immediately.

3. 

   Keep track of your progress. Make a chart or journal and outline each aspect of your personal health and goals for each section.
   • Conduct personal assessments on a regular basis: are you feeling happier, more satisfied? Do you have lots of energy, moments filled with joy or laughter? Have your relationships become happier?
   • After that, you should set aside a calendar for tracking your progress in health. Mark dates and stops to review your progress. Start by setting a baseline of wellness for specific aspects, writing them down, and updating again after a month or two.
   • Seeing the positive impact of your goals on the job is probably the best source of motivation.

4. 

   Update health care plan. As your health gets better, you may find that certain goals take more or less time than you expected. Or you may find that some goals are no longer within the scope of what you want to achieve. So, keep track of your progress and reassess your needs every 6 months or so. This way, your wellness plan will always be in tune with your personal development and progress.
   • Achieving personal wellness is very dynamic. Your needs, goals, environment, and relationships may change. You need to decide how you want to change for them.
   • Although your particular situation may change, by prioritizing these goals first, you will be able to gain a greater degree of control over the impact the change has on you. For example, if you set a goal to lose 4.5 kg in 6 months, at the end of the 6th month, you should re-evaluate your goals. Are you satisfied with your current weight? Do you want to lose more weight? If you are happy with your weight, your new goal may be to maintain it. If you want to lose more weight, the new goal might be to lose another 4.5 kg over the next 6 months.

5. 

   Get help. Being supported by others is essential in sustaining your efforts and motivation. Your supporters will make you more accountable, encourage you when needed, and perhaps join your efforts.
   • Seek expert help and advice when needed. For example, if you want to improve your diet and diet to achieve physical and mental health, you should see a registered dietitian.
   • If you are looking for financial stability, you should talk to a financial advisor.
   • Join a support group around every aspect where you need encouragement.
   • Start building a “buddy network” with a friend, spouse, or relative in many aspects of your care plan.
   advertisement

health. For example, if you are working on improving your financial health, getting your spouse involved in the plan will be an important step towards bringing you closer to your emotional and emotional well-being. .

Advice

• Be kind, considerate, and cherish yourself. But always be honest about your situation and the goals you are aiming for.
• Regularly reward yourself with tangible rewards. A reward can be anything as long as it is effective and doesn't go against your immediate goals.