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

Analysis of Nutrition data
Every individual have different food choice, eating patterns and habits which have wide
impact on their life (Fox, 2017). I prefer to eat non-veg and egg because it is my choice food as
well as I generally skip my breakfast because of waking up late in morning. Along with this,
generally I take heavy dinner which is not good for health as well as I have only two meals in a
day i.e., lunch and dinner. Although, eating heavy chicken in dinner may sometimes disturb my
stomach and I face digestion issues. Apart from this, my eating habit and food choice may result
in negative impact on my health because eating eggs and non-veg on daily basis is not good. It is
important for me to include some leafy and green vegetables in my diet because it have several
nutrition, vitamins, protein and many more.
Major issues related to my diet is that I skip breakfast which is most important meal of
day. Along with this, dinner should be light and it must not include any heavy food and I
generally have heavy dinner that create digestion issues and disturb my stomach. Along with
this, eating chicken and egg is not issue but most important thing is to cook it in such manner
that it will not give negative impact on health (Peacock and et. al., 2017).
Analysis of physical activity
Physical activity is important part of individual lifestyle which help them in maintaining
there physical health in effective manner (Bui and et. al., 2017). When particular person make
physical activity part of their daily life then it will be easy to say that he/she is living healthy life.
I am not involved in any such physical activity as simply I walk around 6000 steps in a day
which is not enough. In addition to this, main reason behind this is not sleeping on time due to
which I wake up late in morning. Due to this type of daily life I am not involved in any physical
activity. This result in increasing weight and several other health issues such as blood pressure,
obesity and many more. Thus, in simple term it can be said that physical activity is important for
individual because it help them in remaining healthy, fit as well as fine (Kordzadeh and Warren,
2017). In addition to this, it is important for me to manage time in proper manner related to daily
activities so that I will be able to give time to physical activities.
Conclusion
After going through this action plan it has been determined that there several factors
which ave wide impact on personal health and it is important to analyse these in effective manner
so that individual will able to take major step in relation of same and gain better outcomes (Bietz
10

and et. al., 2016). In addition to this, if Nutrition and physical activities both are not managed in
individual life within effective manner then it will have negative effect on individual and several
health issues will increase such as blood pressure, obesity, digestion issue as well as many more.
Although, it is important for an individual to take major steps in relation of same so that
individual will able to overcome with these issues in effective manner and gain positive outcome
related to personal health. Furthermore, it is essential to manage nutrition as well as physical
activity both in appropriate manner because these will help in managing personal health in better
manner (Yin, Sulieman and Malin, 2019). On a individual person these help in having a better
lifespan and integration of all these aspects of physical activity, nutrition, emotional relationships
and drug usage are leading to production of greater benefits as it is a integration approach that
can lead to positive outcomes for a lifelong health betterment. It also helps in decreasing the risk
of developing any type of serious health conditions. Healthy diet, physical activity leads to
maintaining of healthy weight and manage overall health conditions.
In relation of nutrition it is essential to take proper diet on time and divide daily meal in 4
to 5 part which is most impact because heavy food in 2 meals may result in negative impact of
particular person health. Along with this, it is also important to involve physical activities also in
daily basis life because it will provide assistance in gaining better outcomes related to personal
health in better manner (Rajput and et. al., 2019). By managing both of these in effective manner
individual will able to gain better outcomes related to personal health in effective manner. Apart
from this, at social level it can be said that most of the people are facing major issues related to
obesity, lack of nutrition and several other which require to be focus as it have wide impact on
personal health.
CONCLUSION
From the above discussed aspects it is concluded that Nutrition & physical activity are
one of the key factors in a person lifestyle that is helping in improvement of body composition,
physical & cognitive performance. It also prevent metabolic diseases such as diabetes, obesity or
any type of cardiovascular diseases. On a individual person these help in having a better lifespan
and integration of all these aspects of physical activity, nutrition, emotional relationships and
drug usage are leading to production of greater benefits as it is a integration approach that can
lead to positive outcomes for a lifelong health betterment. It also helps in decreasing the risk of
11

developing any type of serious health conditions. Healthy diet, physical activity leads to
maintaining of healthy weight and manage overall health conditions.
12

REFERENCES
Books and Journals
Lamego, M. M. and Kiani, M. J. E., Masimo Corp, 2017. Personal health device. U.S. Patent
9,622,692.
Zheng, X. and et. al., 2018, September. Blockchain-based personal health data sharing system
using cloud storage. In 2018 IEEE 20th International Conference on e-Health
Networking, Applications and Services (Healthcom) (pp. 1-6). IEEE.
Dameff, C., Clay, B. and Longhurst, C. A., 2019. Personal health records: more promising in the
smartphone era?. Jama. 321(4), pp.339-340.
Fox, N. J., 2017. Personal health technologies, micropolitics and resistance: A new materialist
analysis. Health:. 21(2), pp.136-153.
Peacock, S. and et. al., 2017. Patient portals and personal health information online: perception,
access, and use by US adults. Journal of the American Medical Informatics Association.
24(e1), pp.e173-e177.
Bui, A. L. And et. al., 2017. Spending on children’s personal health care in the United States,
1996-2013. JAMA pediatrics. 171(2), pp.181-189.
Kordzadeh, N. and Warren, J., 2017. Communicating personal health information in virtual
health communities: an integration of privacy calculus model and affective commitment.
Journal of the Association for Information Systems.18(1), p.1.
Bietz, M. J. and et. al., 2016. Opportunities and challenges in the use of personal health data for
health research. Journal of the American Medical Informatics Association. 23(e1),
pp.e42-e48.
Rajput, A. R. And et. al., 2019. EACMS: emergency access control management system for
personal health record based on blockchain. IEEE Access. 7, pp.84304-84317.
Yin, Z., Sulieman, L. M. and Malin, B. A., 2019. A systematic literature review of machine
learning in online personal health data. Journal of the American Medical Informatics
Association. 26(6), pp.561-576.
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