10 POINTS TO CREATE A PERSONAL WELLNESS PLAN

Well-being is a philosophy that seeks to reach the full potential of health and not only to avoid getting sick, based on a lifestyle that promotes physical, mental, and emotional balance through healthy practices and attitudes.

A Personal Wellness Plan should include the following 10 points.

1. HEALTHY DIET

Incorporating a correct diet into your day to day should not be a sacrifice nor something complicated, although it is true that it is a little more extensive than just eating healthy food, you must pay attention to the way you choose food, how to store it, and even how to prepare them.

2. PHYSICAL ACTIVITY

Plan, implement and stick to a regular exercise routine, incorporating at least 30 minutes of exercise a day that includes both strength and endurance activities and flexibility, such as walking, running, cycling, swimming, dancing, Pilates, yoga, etc.

The most complicated part is maintaining the taste for exercise and doing it on a daily basis, to avoid losing heart or suffering an injury it is advisable to vary the type of activities and do them accompanied.

3. SLEEP AND REST

School, work, family, and social routines often drastically change the schedules for rest and sleep.

Most adults need between 6 and 8 hours of restful sleep each night, if the body does not manage to restore and rest, it can suffer alterations at the immune level, in its ability to stay alert and focused, as well as in the capacity of muscle reaction.

Some recommendations to achieve the goal of rest are:

  • Set a bedtime and wake-up time each day.
  • Stay organized avoiding as much as possible the pending tasks and emergencies such as taking work home, not delivering projects on time, etc.
  • Select the social events to attend or pass up.
  • Try not to have sleep interruptions, using earplugs to avoid noise or eye covers that prevent the passage of light.

4. DISEASE PREVENTION

Self-care of health for the prevention of diseases and injuries is a very important part of well-being, among them, are:

  • Schedule routine preventive check-ups that include for example visits to the dentist, ophthalmologist, doctor for medical check-ups.
  • Make smart health decisions like washing your hands before eating and after using the bathroom, brushing your teeth after every meal, eating hygienically prepared foods.
  • Generally, self-explore every day, observing the color and condition of the skin, conjunctiva of the eyes, tongue, etc. And more thoroughly the breasts in the case of women and testicles in men, looking for lumps and abnormalities.
  • Avoid risky behaviors such as drinking alcohol regularly and in large quantities, smoking, using drugs, having sex with multiple unprotected partners.
  • Have a first aid kit and manual always at hand and current.
  • NEVER depend on information from the internet or any other non-professional source to self-diagnose or self-medicate, ALWAYS go to your doctor with any questions regarding your health.

5. MEDICATION CONSUMPTION

In the event that due to illness and on the doctor’s prescription, you need to take medication, it is a good practice to follow the following principles:

  • Be sure to tell your doctor if you are currently taking any other medications, supplements, and/or supplements.
  • Mention if you are allergic to any specific compound or medication.
  • Let him know if you have any difficulty giving yourself some type of medication, for example, an inability to take pills or a phobia of needles.
  • Ask him about the side effects or what feelings the medicine will cause you.
  • Once I give you the prescription, verify that you are able to read it properly, if you cannot do it, the clerk at the pharmacy may not be able to either and it is very possible that he will make a mistake in the medicine he will give you.
  • When your medications are delivered to you, check that the names match the prescription, as well as the units of measurement indicated and that the validity will at least cover the time you will take the treatment.
  • Post wrote reminders somewhere visible or on your cell phone so you don’t forget to take your medications on time.
  • Do not keep expired medications.
  • Do not use drugs from other treatments for diseases with similar symptoms, always consult your doctor.
  • In case you have a permanent treatment, it is recommended that you memorize which is the diagnosed disease, the indicated medications, and their dose, as a reference for your doctor in any new condition.

6. STRESS MANAGEMENT

Stress is natural and unavoidable and when well-controlled and channeled it can be beneficial.

There are various techniques to reduce or manage stress events, one of the most suggested and used is deep breathing.

It is vitally important to take positive behaviors to relieve stress and not fall into short-term solutions such as the consumption of alcohol, tobacco, or drugs, which before helping, collaborate to worsen and cause greater damage.

Organizing, planning, and executing actions for daily activities is a good way to keep stress at bay and use it in a positive way to be more productive.

7. MENTAL HEALTH

Knowing how to recognize when there is a mental problem that affects health such as depression, anxiety, bipolarity, schizophrenia, substance abuse, is essential to go to a health professional and take measures to avoid more serious situations.

Sometimes the symptoms of these diseases are so developed that it is practically impossible to listen to family or friends when they suggest seeking help.

At the first signs such as backlash, isolation, apathy, it is important to allow trusted people to support you.

Accepting that you have a problem and letting go of the fear or shame that a mental problem can cause is essential for a speedy recovery or treatment.

8. SPACES OF COEXISTENCE

Sometimes daily activities or simply the rush cause carelessness in the cleanliness and order of the living or workspace.

Taking a few minutes a day to clean up and wash the dirty plate, file the papers, shake the table, represents again to maintain healthy living space.

There are activities that can be done in minutes, others a day and many others a week such as:

  • Store clothes, books, documents, various materials such as pens, notebooks, etc.
  • Put dirty clothes in a container to wash them regularly and once clean and folded, store them in their corresponding drawers.
  • Keep surfaces such as floors, walls, and furniture free of dust and dirt.

An unhygienic space can cause diseases due to infections, allergies, and even frustration and annoyance with colleagues or relatives with whom you live.

Communication and the commitment of those who inhabit or use the same space are essential to agree on roles and organizational rules.

It is much easier to reach agreements by talking than by fighting when the limits have been exceeded.

9. SOCIAL RELATIONSHIPS

Human relationships of healthy coexistence are basic to achieve well-being.

Integrating beneficial social groups such as school-grade friends, or those with common tastes, provides recreational possibilities.

It is important to maintain friendships from the past and to foster new relationships.

10. RECREATIONAL ACTIVITIES

Spending time for yourself, differentiated from work or domestic activities, favors well-being and health.

Leisure, free time, or simply recreation are those moments in which different things are done, or simply nothing, that helps to clear the mind or rest.

It is suggested that these activities contribute to cultural, academic, creative growth such as board games, artistic activities, reading, etc.

Although in this free time you can do what you like, it is necessary to manage well the time that will be dedicated so as not to neglect the priority activities.

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