Personal Health Profile: Assessing and Improving Personal Wellbeing

This personal health profile presents a detailed analysis of an individual's health habits and provides a roadmap for improvement. The assignment begins with a health log, meticulously tracking dietary intake across four weeks, noting specific meals and snacks, and categorizing them by day. Simultaneously, the log records physical activity, including daily steps, workout routines, and exercise types. Furthermore, the log documents drug use and emotional/relationship/mental health, noting patterns and potential stressors. Following the health log, the assignment transitions into an action plan, offering an introduction that defines personal health and its various dimensions. The action plan then analyzes the collected nutrition and physical activity data, identifying strengths and weaknesses. The conclusion summarizes the key findings and recommendations for a healthier lifestyle, providing a comprehensive overview of the individual's current health status and suggesting specific steps to enhance overall wellbeing. References are included to support the information presented in the assignment.

Personal Health
Profile

Table of Contents
INTRODUCTION...........................................................................................................................1
STEP 1 HEALTH LOG ..................................................................................................................1
STEP 2 ACTION PLAN .................................................................................................................8
Introduction.................................................................................................................................8
Analysis of Nutrition data ..........................................................................................................9
Analysis of physical activity.......................................................................................................9
Conclusion.................................................................................................................................10
CONCLUSION .............................................................................................................................11
REFERENCES..............................................................................................................................12

INTRODUCTION
Personal health is ability of individual to take charge of their health by taking conscious
decisions to be healthy. Along with this, personal health is not only related to physical well being
but it also comprises the wellness of intellect, emotional, social, economical, spiritual as well as
other areas related to life (Lamego and Kiani, Masimo Corp, 2017). Moreover, there are several
areas on which individual have to focus for well-being and personal health purpose. This report
is classified in two sections i.e., health log and action plan. These both section will discuss
importance of Nutrition, physical activity, drug use and emotion/relationship/mental health in
relation of personal health.
STEP 1 HEALTH LOG
Nutrition
Week 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Nutriti
on
Breakfast:
2 Slices of
brown
bread with
mixed
vegetable
Omelette.
Lunch:
Brown rice
Hoisin
chicken
biryani.
Snacks:
Seasonal 1
fruit and
cashew
Breakfast:
2 Slices of
Olive
bread with
avocado
and boiled
2 eggs
Lunch:
Cruskits
with
salami,
tomato
and
cucumber
Snacks:
I bowl full
Breakfast:
Oats with
milk, nuts
and berries
Lunch:
Brown rice
and baked
vegetables
Snacks:
Rice cake
and green
tea
Dinner:
Vegetables
with
chicken
Breakfast:
2 Slices of
brown
bread with
mixed
vegetable
Omelette.
Lunch:
Brown rice
Hoisin
chicken
biryani.
Snacks:
Seasonal 1
fruit and
cashew nuts
Breakfast:
Oats with
milk, nuts
and berries
Lunch:
Brown
rice and
baked
vegetables
Snacks:
Rice cake
and green
tea
Dinner:
Vegetable
with
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Vegetable
s with
chicken
breast
Snacks:
1 bowl
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Cruskits
with
salami,
tomato
and
cucumber
1

nuts
Dinner:
Baked
vegetables
with chilli
flakes and
mixed
herbs.
of berries
and casein
custard
Dinner:
Chicken
sandwich
with
brown
bread
breast Dinner:
Baked
vegetables
with chilli
flakes and
mixed
herbs.
chicken
breast
with
mixed
fruits and
yogurts
Dinner:
baked
avocado,
broccoli,
corn and
capsicum
with
brown
bread
Snacks:
Rice cake
and green
tea
Dinner:
Chicken
sandwich
with
brown
bread
Week 2
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Nutriti
on
Breakfast:
Vegemite
toast
Lunch:
Home-
made
cauliflower
pizza
Snacks:
oats
pancakes
with honey
Dinner:
Beef
Breakfast:
2 Slices of
Olive
bread with
avocado
and boiled
2 eggs
Lunch:
Cruskits
with
salami,
tomato
and
cucumber
Breakfast:
Smoothies
bowl
topped with
strawberrie
s and
blueberries
Lunch:
Cruskits
with
salami,
tomato and
cucumber
Snacks:
Breakfast:
Mixed
vegetables
Omellete
and 2 slices
brown
bread
Lunch:
Lasagne
home made
Snacks:
Fresh
orange juice
and roasted
Breakfast:
Oats
pancakes
with milk
Lunch:
Baked
vegetables
with
brown rice
Snacks:
2 Rice
cake and
black
coffee
Breakfast:
Vegemite
toast
Lunch:
Home-
made
cauliflowe
r pizza
Snacks:
oats
pancakes
with
honey
Dinner:
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Cruskits
with
salami,
tomato
2

stroganoff
with pasta
Snacks:
I bowl full
of berries
and casein
custard
Dinner:
Chicken
sandwich
with
brown
bread
Rice cake
and green
tea
Dinner:
Chicken
sandwich
with brown
bread
nuts
Dinner:
Brown rice
with
vegetables
and
meatbals
Dinner:
Chicken
sandwich
with
brown
bread
Beef
stroganoff
with pasta
and
cucumber
Snacks:
Rice cake
and green
tea
Dinner:
Chicken
sandwich
with
brown
bread
Week 3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Nutriti
on
Breakfast:
2 eggs and
brown
bread
sandwich
Lunch:
Roasted
chicken
with baked
vegetables
Snacks:
1 orange,
mix nuts
and yogurt
Dinner:
Breakfast:
Oats with
milk and
fruits
Lunch:
Chicken
Strip 6
inch
Subway
with all
the salad
and
Southwest
sauce
Snacks:
Breakfast:
Smoothies
bowl
topped with
strawberrie
s and
blueberries
Lunch:
Cruskits
with
salami,
tomato and
cucumber
Snacks:
Rice cake
Breakfast:
Mixed
vegetables
Omellete
and 2 slices
brown
bread
Lunch:
Roasted
chicken
with baked
vegetables
Snacks:
oats
pancakes
Breakfast:
Lunch:
Home-
made
cauliflowe
r pizza
Snacks:
2 Rice
cake and
black
coffee
Dinner:
Vegetable
s and
crumbed
Breakfast:
Mixed
vegetables
Omellete
and 2
slices
brown
bread
Lunch:
Lasagne
home
made
Snacks:
1 orange,
mix nuts
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Roasted
chicken
with baked
vegetables
Snacks:
3

Vegetables
and chicken
sausages
Blueberrie
s yogurt
and rice
cake
Dinner:
Chicken
curry with
brown rice
and green
tea
with honey
Dinner:
Roast
vegetables
and chilli
and mango
sausages
fish and yogurt
Dinner:
Roast
vegetables
and chilli
and mango
sausages
Blueberrie
s yogurt
and rice
cake
Dinner:
Vegetable
s and
crumbed
fish
Week 4
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Nutriti
on
Breakfast:
Mixed
vegetables
Omellete
and 2 slices
brown
bread
Lunch:
Roasted
chicken
with baked
vegetables
Snacks:
oats
pancakes
with honey
Dinner:
Roast
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Roasted
chicken
with
baked
vegetables
Snacks:
Blueberrie
s yogurt
Breakfast:
Mixed
vegetables
Omellete
and 2 slices
brown
bread
Lunch:
Lasagne
home made
Snacks:
1 orange,
mix nuts
and yogurt
Dinner:
Roast
vegetables
and chilli
Breakfast:
Oats with
milk and
fruits
Lunch:
Chicken
Strip 6 inch
Subway
with all the
salad and
Southwest
sauce
Snacks:
Blueberries
yogurt and
rice cake
Dinner:
Chicken
Breakfast:
2 Slices of
Olive
bread with
avocado
and boiled
2 eggs
Lunch:
Cruskits
with
salami,
tomato
and
cucumber
Snacks:
I bowl full
of berries
and casein
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Vegetable
s with
chicken
breast
Snacks:
1 bowl
with
mixed
Breakfast:
Smoothies
bowl
topped
with
strawberri
es and
blueberrie
s
Lunch:
Roasted
chicken
with baked
vegetables
Snacks:
Blueberrie
s yogurt
and rice
4

vegetables
and chilli
and mango
sausages
and rice
cake
Dinner:
Vegetable
s and
crumbed
fish
and mango
sausages
curry with
brown rice
custard
Dinner:
Chicken
sandwich
with
brown
bread
fruits and
yogurts
Dinner:
Baked
avocado,
broccoli,
corn and
capsicum
with
brown
bread
cake
Dinner:
Vegetable
s and
crumbed
fish
Physical activity
Week 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Physica
l
activity
Morning
walk at
6:30 by my
own and
10000 steps
in a day
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by my
own and
10000 steps
in a day.
Weight
workout in
gym.
Morning
walk at 6:30
by my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Week 2
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Physica 10,000 Morning Morning Morning Morning Morning Morning
5

l
activity
steps
morning
walk by me
and also
yoga for 1
hour
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
walk at
6:30 by my
own and
10000 steps
in a day.
Weight
workout in
gym.
walk at 6:30
by my own
and 10000
steps in a
day.
Weight
workout in
gym.
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Week 3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
10,000
steps
morning
walk by me
and also
cardio for 1
hour
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by my
own and
10000 steps
in a day.
Weight
workout in
gym.
Morning
walk at 6:30
by my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Morning
walk at
6:30 by
my own
and 10000
steps in a
day.
Weight
workout in
gym.
Week 4
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
10,000
steps
morning
walk by me
Morning
walk at
6:30 by
my own
Morning
walk at
6:30 by my
own and
Morning
walk at 6:30
by my own
and 10000
Morning
walk at
6:30 by
my own
Morning
walk at
6:30 by
my own
Morning
walk at
6:30 by
my own
6

and also
meditation
for half
hour
and 10000
steps in a
day.
Weight
workout in
gym.
10000 steps
in a day.
Weight
workout in
gym.
steps in a
day.
Weight
workout in
gym.
and 10000
steps in a
day.
Weight
workout in
gym.
and 10000
steps in a
day.
Weight
workout in
gym.
and 10000
steps in a
day.
Weight
workout in
gym.
Emotion/Relationship/Mental health
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Get
exhausted
from 1
month busy
office long
time no
vacation
Drug use
Week 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Drug
use
10am
coffee with
breakfast
Alcohol in
the evening
at party or
any other
social
occasion
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast.
Panadol in
nigh for
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
7

headache
Week 2
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Drug
use
10am
coffee with
breakfast
Alcohol in
the evening
at party or
any other
social
occasion
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Week 3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Drug
use
10am
coffee with
breakfast
Alcohol in
the evening
at party or
any other
social
occasion
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast.
Panadol in
nigh for
headache
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Week 4
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
8

Drug
use
10am
coffee with
breakfast
Alcohol in
the evening
at party or
any other
social
occasion
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast burner
at 6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
Fast
burner at
6am
before
morning
walk.
Coffee at
9am with
breakfast
STEP 2 ACTION PLAN
Introduction
Personal health is ability of individual to take charge of their health by taking conscious
decisions to be healthy. PHP (personal health plan) is not only related to physical well being but
it also comprises the wellness of intellect, emotional, social, economical, spiritual as well as
other areas related to life (Zheng and et. al., 2018). Along with this, social determinates of health
are simply condition in that individual born, grow, live, work and age. Moreover, social
determinants related to health are generally responsible for health inequalities such as unfair and
avoidable differences within health status which seen between countries. In addition to this,
personal health plan include nutrition, physical activities, emotional attachment and drug uses.
Because all these play important role in health of individual in both negative and positive
manner.
In relation of nutrition, it is important for individual to manage each and every day diet
plan in effective manner (Dameff, Clay and Longhurst, 2019). So that, enough nutrition intakes
will be there because without inappropriate nutrition individual may face several health issues.
Along with this, excess intake of nutrition is also not good for health so it is important to
consume it in required manner not less, nor high. Apart from this, physical activity is important
for individual because it help in maintaining better physical appearance and also health of
individual. Although it is essential to do exercise in proper manner as per the requirement of
body.
9