The work that I do entails vigorous-intensity activity that increases the breathing rate or heartbeat. I do vigorous-intensity activities thrice per week and 12 hours per day. I spend two days per week doing moderate-intensity activities that involve my work spending around six hours per day.
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Traveling and Walking
I prefer walking to nearby places than using a bicycle, and I like walking for two hours while walking.
Recreation and Physical Activities
I do intensive recreational activities like sports and physical exercises for at least 10 minutes continuously for two days per week. Per day I spend 1 hour doing physical and recreation activities. I do moderate-intensity physical activities continuously for ten minutes and more at least one day per week and 2 hours per day. More so, I also take a break of 3 hours per day, and this means that I take three hours just resting without doing anything.
Alcohol Use Behavior
In one month, I take an alcoholic drink only once. On a typical day when I am drinking, I take one alcoholic drink. I have never had six or more drinks in one session. Last year, I did not find it difficult to stop drinking since I was not addicted. I have never failed to achieve my objectives last year because of alcoholism. I don’t need to have a drink during morning hours before embarking on my duties.
Last year, I felt guilt and remorse after drinking alcohol. In less than a month of the same year, I had proper memory to remember because I was not addicted. Nobody has been injured as a result of my drinking alcohol. My friends, relatives, and a health care worker have never advised me about drinking pattern because I rarely drink alcohol.
For the past weeks, I have not been feeling low in energy, and I have never blamed myself for the things that have been happening around me. When it comes to eating, I may say that for the past few weeks, I had good appetite for most of the time, and I was able to eat so well without any stress. Despite the fact of having some other things to think about, I had been having enough sleep at night.
I have never felt blue and hopeless about my future for most of the time over the past two weeks. For most of the time, I have been having an interest in the material things and things that have been happening around me. I have never thought of ending my life whenever I find a challenge along the way. This is a clear indication that I can independently make the right decisions.
as little as 3 hours
Health wellness is a vital element in a person’s cycle of life. This project will look at my general wellness, taking into consideration stress management, alcohol usage patterns, and physical activities to keep the body fit (Baldwin et al. 28). Quantitative findings of the project are presented in the graph and table form. The project will also show the plan to be followed to improve my present health status.
Two assessment tools were used to gather information for evaluation. The MindWise assessment tool was used to assess stress management and alcohol usage patterns. This was preferred because of the immediate response report that is generated after the assessment. The tool also gives guidelines on improvement areas, and it also suggests what should be done and what should not be done (Mindwise). For the information not to be biased, a different assessment tool was also used to assess physical fitness.
Global Physical Activity Questionnaire (GPAQ) Guide analysis was adopted to analyze the physical activities. GPAQ was considered the best because it gives the assessment questions with an explanation of each given result. It also provides the guidelines of what is supposed to be done for good health and physical fitness.
Physical Activities Result
The questions are structured to assess the physical activity behaviors. The results are presented in a graph and table format.
Table 1: Days spent per week to do physical exercise activities
Table 2: Hours spent per day to do exercising activities
|Activities||Hours per day|
|Work that entails vigorous-intensity activity||12|
|Work that entails moderate-intensity activity||6|
|Intensive sporting /exercising||1|
|Moderate intensive sporting/exercise activities||1|
|Walking to nearby places||1|
Alcohol Usage Results
Consumption of alcohol per month is only one time, consuming one drink on a single day. There is no single day I consume more than six drinks on one occasion. It is not hard for me to stop drinking because I am not addicted to it. I continued with my activities normally even after drinking alcohol. Last year, I did not feel about drinking alcohol and even thought of quitting drinking almost daily. The results also indicate that no accident was caused as a result of drinking alcohol (Mindwise).
Stress Management Results
Table 3: Stress management data is summarized in the table below
|Stress management activities||Response|
|Feeling low in energy, slowed down||Never|
|Been blaming yourself for the bad things happening around me||No|
|Had poor appetite||Some of the time|
|Had difficulty falling asleep or staying asleep||No|
|Been feeling hopeless about the future||No|
|Been feeling no interest in the things that have been happening around me||Never|
|Thought about or wanted to end your life||Never|
|Had difficulty concentrating or making decisions||No|
Discussion of the Results
Results presented above are analyzed in three sections as stated below.
From the data presented in this project, do physical exercise frequently, be it at work or just at home. This means that I am trying to keep my body physically fit. After a long day full of activities, I get rest of three hours per day.
Responses of this section show that I don’t frequently take alcohol. I have no dangerous drinking habits that may affect my health. Drinking behavior can be changed by either conducting the health care worker or sharing behavioral health conditions with friends or relatives for advice.
This section’s response shows that I’m not suffering from depression, and I always wish to share my stressful concern with my friends and relatives for it to be solved. I believe that stress can be managed by using other better ways than ending my life.
Plan of Action
From the assessment results above, I do activities that involve exercising each day, but I will have to set specific days with specific hours per day for pure exercises. This is because I want to reduce my weight by 8kg in the next six weeks. My SMART goal will be to do exercises to reduce weight from 80kg to 72kg in the next six weeks. This goal is achievable and relevant to general health wellness.
Table 4: 6-Week strategic plan
|One||Drink water before meals||Helps to boost metabolism by 24–30% hence burning off calories in the body|
|Two||Drink green tea and black coffee||Also boost metabolism|
|Three||Eating less food||Helps to reduce the body size|
|Four||Do aerobic exercise||Helps to improve physical and mental health.|
|Five||Lift weights or do intensive activities||Helps to build muscles and increase metabolism rate|
|Six||Get enough rest and sleep after the exercise||Helps the body to relax|
This project aims to evaluate my health conditions and the health behaviors to be adopted for healthy living. Questionnaires and online assessment tools were used to capture the details needed (Oliver et al. 45). Exercising patterns, stress management styles, and drinking habits must be reviewed for my benefit. I have learned that I need to do more exercise and think of stress management.
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Baldwin, Debora R., et al. “An Examination of College Student Wellness: A Research and Liberal Arts Perspective.” Health Psychology Open, vol. 4, no. 2. 2017, pp. 23-56
Mindwise. “Digital Behavioral Health Solutions – MindWise Innovations.” MindWise, 2021, Web.
Oliver, Michael D., et al. “Health to Wellness: A Review of Wellness Models and Transitioning Back to Health.” The International Journal of Health, Wellness, and Society, vol. 9, no. 1, 2018, pp. 41-56.
Alcohol usage screening questions
- How often do you have a drink containing alcohol? Once
- How many drinks containing alcohol do you have on a typical day when you are drinking? One
- How often do you have six or more on one occasion? Never
- How often during last year have you found that you were not able to stop drinking once you started? I was not addicted
- How often during the last year have you failed to do what was normally expected of you because of drinking? Not at all
- How often during the last year have you needed a first drink in the morning to get yourself going after a heavy drinking season? Never
- How often during the last year have you had a feeling of guilt or remorse after drinking? Any time I drink
- How often during the last year have you been unable to remember what happened the night before because of drinking? Not at all
- Have you or someone else been injured as a result of your thinking? No
- Has a relative or a friend or a doctor or other health care worker been concerned about your drinking or suggested you cut down? No
Stress management screening questions
- Over the past two weeks, how often have you: feeling low in energy, slowed down? For none or little of the time.
- Over the past two weeks, how often have you: Been blaming yourself for things? None
- Over the past two weeks, how often have you: Had poor appetite? None.
- Over the past two weeks, how often have you: Had difficulty falling asleep or staying a sleep? None
- Over the past two weeks, how often have you: Been feeling hopeless about the future? Little time
- Over the past two weeks, how often have you: Feeling blue? None
- Over the past two weeks, how often have you: Feeling no interest in things? None
- Over the past two weeks, how often have you: Had feeling of worthless? For none or little of the time.
- Over the past two weeks, how often have you: Thought about or wanted to end your life? None
- Over the past two weeks, how often have you: Had difficulty concentrating or making decisions? For some of the times.