ASSIGNMENT # 1 – REFLECT ON YOUR PERSONAL HEALTH
DIMENSIONS OF HEALTH
PHYSICAL HEALTH
In order to achieve physical health it is important to consider your present lifestyle choices / habits in the
following areas. Refer to chapter 1 for specific recommendations.
• Eating habits
• Exercise Habits (cardiovascular, muscular and flexibility).
• Level of daily activity.
• Disease prevention (medical check-ups / self-examinations)
• Safety habits
• Unhealthy habits: tobacco, alcohol, drug use
After considering the various lifestyle recommendations associated with Physical Health, select a personal
lifestyle that could use improvement – use your own words)
a) Identify the lifestyle change that you should make to improve upon your present state of physical health.
b) Identify how this change will help to improve upon your present state of physical health.
I want to improve my cardiovascular health.
a) Change:
By improving my cardiovascular health, will lessen the strain on my heart, and
b) Health
improve my quality of life and health. It will increase my energy and develop my
Improvement
endurance for everyday tasks such as walking upstairs, carrying groceries, to more
intense workouts like running or cycling. On top of that, improving my
cardiovascular health can also reduce my risk of chronic diseases, such as heart
disease, stroke, diabetes, and high blood pressure.
PSYCHOLOGICAL / MENTAL / EMOTIONAL HEALTH
In order to achieve psychological and emotional health it is important to consider your present lifestyle choices /
habits in the following areas. Refer to chapter 9 for specific recommendations.
• Time management & organizational skills
• Personal relationships and support groups
• Priorities and decision making
• Ability to express emotions and feelings
• Relaxation and stress management / coping techniques • Self-esteem and acceptance
• Personal stressors
After considering the various stress management recommendations: (Select personal habits that you have)
a) Identify 1 stress management habit that you have that has a positive impact on your mental health
b) Identify 1 stress management habit that you feel you could improve upon (weakness).
Priorities and decision making is a habit that is an effective stress management habits
because it helps me focus on what is most important and helps me make intentional
a) Positive Habit:
choices about how I spend my time and energy. By doing so, I can avoid feeling
overwhelmed and stressed by the many demands on my time and attention.
b) Requires
Improvement:
Relaxation is an essential part of stress management as it allows my body and mind to
recover from the effects of stress. Chronic stress can take a toll on my physical,
emotional, and mental health, leading to a variety of health problems such as anxiety,
and insomnia. That’s why I would like to improve my relaxation techniques using
breathing methods to alleviate the effects of stress.
SOCIAL HEALTH
Social health refers to how well we interact with other people. It refers to our relationships, our ability to adapt to
various social settings, our ability to interact with others and our involvement in our community and other social
settings.
After considering your various social outlets, (Select personal habits that you have – use your own words)
a) Identify 1 personal lifestyle / habit that you feel contributes to your present social (strength)
b) Identify 1 personal lifestyle / habit that you feel you could improve upon (weakness) to improve your social
health.
One personal lifestyle that improves my social health is participating in social
activities. I try to engage in social activities such as joining a club, attending events,
a) Strength:
or participating in group sports which helps me build social connections and foster a
sense of belonging.
b) Weakness:
A habit that I could improve upon is practicing open and honest communication as it
is important for building trust and fostering strong relationships. Being honest about
my feelings and needs can help prevent misunderstandings and improve my overall
social health.
INTELLECTUAL HEALTH
In order to be intellectually healthy you should consider your ability in the following areas:
• Self-awareness.
• Problem solving, dealing with challenges
• Processing and acting on information.
• Questioning and evaluating information (fake news).
• Openness to change and new ideas.
• Learning from experience, changing lifestyle to reflect knowledge.
After considering your own intellectual environment, (Select personal habits that you have – use your own words)
a) Identify 1 personal lifestyle / habit that contributes to your present intellectual health (strength)
b) Identify 1 area that you feel you could improve upon (weakness).
A healthy habit that contributes to intellectual health is questioning and evaluating
information which requires me to think critically and consider the source, evidence,
a) Strength:
and biases involved. This promotes my intellectual health by developing critical
thinking skills that can be applied to other areas of my life.
b) Weakness:
I could become more open towards change and new ideas as it promotes learning.
When I am willing to explore different perspectives and approaches, I can gain
knowledge and insights that I can apply later in my life.
ENVIRONMENTAL HEALTH
In order to be environmentally healthy, you should consider your present relationship with the environment:
• Understand the impacts that humans have on the environment. (Climate change, carbon footprint, consumption)
• Understand how your present habits impact the environment both positively and negatively.
• Enjoy experience and protect the beauty and benefits of nature.
• Protect myself and others from the dangers in the air, soil, water and products that I use.
• Be aware of the impact of the products that I use have on the environment (plastics, waste, local, agriculture…)
After considering how your present habits affect your environmental health, give specific personal examples for
the following:
a) Identify 1 personal lifestyle / habit that you feel positively impacts your present environmental health
b) Identify 1 personal lifestyle / habit that you feel negatively impacts your present environmental health.
One lifestyle that positively impacts my environmental health is understanding the
impact of bad consumption by humans. I counter that by supporting sustainable
practices such as conservation and renewable energy, which can help reduce the
a) Positive Impact:
negative impacts of human activities on the environment, thus positively affecting
my environmental health,
b) Negative impact:
I do not have the habit of making sure that the products that I use are safe for me,
the air, the soil nor the water. This negatively impacts my environmental health as I
am not conscious of my choices and my actions which is simply unfavourable for
the environment. (Clarification: I sometimes use bad products, but I am conscious of
the impacts they have, thus I try to make up for it by supporting sustainable
approaches)
SPIRITUAL HEALTH
In order to be spiritually healthy, you should consider your present relationship with your spirituality in the
following areas:
• Belief in some meaning or higher power, that provides significance to my life.
• Ability to look beyond myself toward others, to give, forgive and attend to others needs. Kindness, empathy.
• Ability to identify my own basic purpose in life.
• Ability to experience love, joy, peace and fulfilment.
After considering how your present habits affect the state of your spiritual health, give specific personal examples
for the following:
a) Identify 1 personal lifestyle / habit that you feel positively impacts your present spiritual health (strength)
b) Identify 1 area that you feel you could improve upon (weakness).
The ability to find purpose in life is my strength. When I have a clear understanding
of my purpose in life, it gives me a sense of direction and helps me understand why
a) Strength:
I am here. This provides a sense of meaning and fulfilment, which can be essential
for my spiritual well-being.
b) Weakness:
The ability to look beyond myself is my weakness. When we extend kindness and
empathy towards others, we develop a sense of compassion. Sometimes I believe
that I do not exert it. Compassion involves understanding the suffering of others and
being motivated to alleviate that suffering. I would like to work on it since this can
me lead to a deeper sense of connection and a greater understanding of the
interdependence of everyone and overall better spiritual health.
ASSIGNMENT # 2: WELLNESS LIFESTYLE QUESTIONNAIRE
Instructions:
Enter a number from 1 – 5 for each question using the given 1-5 rating scale.
Follow the guidelines provided at the end of the questionnaire to obtain your final score.
Objective:
To analyse current lifestyle habits and determine changes necessary for the future health and
wellness.
5
Always
4
Nearly Always
3
Often
2
Seldom
All the answers to this inventory are for your own personal use and evaluation
1
2
3
I participate in 60 minutes of physical activity every day to stay healthy or improve my
health.
I participate in strength training exercises, using a minimum of eight different exercises,
2-4 days per week.
I perform flexibility exercises 4-7 days per week.
1
Never
5
4
3
5
5
3
4
5
I maintain recommended body weight (includes avoidance of excessive body fat,
excessive thinness, or frequent fluctuations in body weight).
Every day, I eat 3 regular meals that include a wide variety of foods.
5
4
6
I limit the amount of fat and saturated fat in my diet on most days of the week.
5
7
8
Following the Eating Well and Canada’s Food Guide, I eat the recommended number of
servings per day for vegetables and fruit, grain products, milk and alternatives, and meat
and alternatives.
I regularly avoid snacks, especially those that are high in calories and fat and low in
nutrients and fibre.
9
I avoid cigarettes or tobacco in any other form.
10
I avoid alcoholic beverages. If I drink, I do so in moderation (one daily drink for women
and two for men), and I do not combine alcohol with other drugs.
I avoid addictive drugs or needles that have been used by others.
11
4
4
5
3
5
12
13
I use prescription drugs and over-the-counter drugs sparingly, only when needed, and I
follow all directions for their proper use.
I readily recognize when I am under excessive tension and stress (distress).
5
2
14
I am able to perform effective stress management techniques.
15
I have close friends and relatives that I can discuss personal problems with and approach
for help when needed, and with whom I can express my feelings freely.
I spend most of my leisure time in wholesome recreational activities.
16
4
4
3
2
1
17
I sleep 7-8 hours each night.
2
18
I floss my teeth every day and brush them at least twice daily.
4
19
20
21
22
23
24
I avoid overexposure to the sun, and I use sunscreen and appropriate clothing when I am
out in the sun for extended periods of time.
I avoid using products that have not been shown by science to be safe and effective (this
includes anabolic steroids and unproven weight loss supplements).
I stay current with the warning signs for heart attack, stroke and cancer.
I practice monthly breast/testicle self-exams, get recommended screening tests (blood
lipids, blood pressure, Pap tests), and seek medical evaluation when I am not well or
disease symptoms arise.
I have a dental check-up at least once a year, and I get regular medical exams according
to age recommendations.
I am not sexually active / I practice safe sex.
2
5
1
4
5
5
25
26
I can effectively deal with disappointments and temporary feelings of sadness, loneliness,
and depression. If I am unable to deal with these feelings, I seek professional help.
I can work out emotional problems without turning to alcohol or other drugs.
27
I associate with people who have a positive attitude about life.
28
34
I respond to temporary setbacks by making the best of the circumstances and be moving
ahead with optimism and energy. I do not spend time and talent worrying about failures.
I wear a seat belt whenever I am in a car, I ask others in my vehicle to do the same, and I
make sure that children are in an infant seat or wear a shoulder harness.
I do not drive under the influence of alcohol or other drugs, and I make an effort to keep
others from doing the same.
I avoid being alone in public places, especially after dark; I seek escorts when I visit or
exercise in unfamiliar places.
I seek to make my living quarters accident- free, and I keep doors and windows locked,
especially when home alone.
I try to minimize environmental pollutants, and I support community efforts to minimize
pollution.
I keep my living quarters clean and organized.
35
I study and / or work in a clean environment (including avoidance of second-hand smoke).
36
I participate in recycling programs for paper, cardboard, glass, plastic, and aluminium.
4
5
4
29
30
31
32
33
5
4
5
1
5
4
4
4
5
Calculating Your Results
a)
b)
Tally up your scores, for each section from the questions above, and write them in the "Total
Points" column.
Then use the Interpreting your Score chart below to identify and write your "Rating".
HEALTH CATEGORIES
Health Related Fitness
Question #’s
Total Points
Rating
1–4
16
E
Nutrition
5–8
16
E
Avoiding Chemical Dependency
9 – 12
19
E
Stress Management
13- 16
13
G
Personal Hygiene / Health
17 – 20
13
G
Disease Prevention
21 – 24
15
G
Emotional Well-Being
25 – 28
18
E
Personal Safety
29 – 32
15
G
Environmental Health & Protection
33 – 36
17
E
Excellent (E) =
≥ 17
INTERPRETING YOUR SCORE
Your answers show that you are aware of the importance of this category to your health and
wellness. You are putting your knowledge to work for you by practising good habits. As long as
you continue to do so, this category should not pose a health risk. You are also setting a good
example for family and friends to follow.
Good = (G)
13-16
Your health practices in these areas are good, but there is room for improvement. Look again at
the items you answered with a 4 or below and identify changes that you can make to improve
your lifestyle. Even small changes can often help you achieve health.
Needs
Improvement
(NI)
≤ 12
Your health risks are showing. You may be taking serious and unnecessary risks with your
health. Perhaps you are not aware of the risks and what to do about them. Most likely you need
additional information and help in deciding how to successfully make the changes you desire.
You can easily get the information that you need to improve, if you wish. The next step is up to
you.
Source: Hoeger ,Werner W.K, Hoeger,Sharon A., Locke,Marius & Lauzon,Lara. (2009). Principles and Labs for Fitness and
Wellness, First Canadian Edition. Toronto: Nelson Education Ltd. Wellness Lifestyle Questionnaire, p. 21-22