University Wellness Report: Self-Assessment and Personal Plan

This report presents a comprehensive personal wellness plan, beginning with a self-assessment that identifies individual health factors and potential risks, such as family history of diabetes and work-related stress. The report employs a 'wellness wheel' framework, encompassing physical, emotional, financial, professional, social, and spiritual dimensions. It details specific strategies for each area, including dietary improvements, exercise routines, and stress management techniques. A learning plan outlines objectives, strategies, and timelines for achieving wellness goals, such as improving swimming skills and reducing caffeine intake. The plan also includes criteria for self-evaluation, emphasizing the importance of consistent effort and self-monitoring to achieve a healthier lifestyle. The student aims to lead a balanced and stress-free life, focusing on physical and mental well-being.

Running head: HEALTH AND WELLNESS
HEALTH AND WELLNESS
Name of the Student:
Name of the University:
Author Note:

1HEALTH AND WELLNESS
WELLNESS WHEEL:
Fig: Personal Wellness Wheel
The wellness wheel would comprise of the following to do list under the following heads,
Physical Wellness:
 Intake of a balanced diet which would include adequate amount of proteins,
carbohydrates, fats, vitamins and minerals.
 Intake of 2 to 3 litres of water every day.
 Mild exercise and brisk morning walks
Emotional Wellness:
 Develop a positive attitude
 Be considerate towards emotions exhibited by others
 Be able to manage anger
Financial Wellness:
Physical
wellness for
a healthy
body
Emotional
wellness to
ensure a
positive
outlook
Financial
wellness to
ensure
financial
security
Professional
wellness to
shine at
work
Social
wellness for
better
adaptibility
Spiritual
wellness for
a moral
living

2HEALTH AND WELLNESS
 Curb unnecessary expenditure
 Able to save more
Professional Wellness:
 Perform well in academics
 Curious and keen on learning new things
 Would learn a foreign language
Social Wellness:
 Spend quality time with friends and family
 Manage relationships in a better way
 Be understanding and cooperative towards others
Spiritual Wellness:
 Pray everyday
 Participate in festivals
 Stick to moral values
Environmental Scan:
Individual Work External
Family history of Diabetes. Works under pressure to
meet strict deadlines.
High intake of sugary food
and caffeinated beverage.
Prone to stress Pressure to perform Positive friend circle.

3HEALTH AND WELLNESS
Family history of
hypertension
Stress pertaining to solving
employee conflicts
Participation in sporting
activities to relieve stress
Emotional distress Insufficient motivation at
work.
Narrow scope of changing
job role.
Self-assessment
Healthy life-style behaviour Knowledge and Skills Strength and limitation
Waking up early in the
morning
To sleep early and get up
early and strictly adhere to 8
hours of sleep (Badr et
al.2015)
S-Waking up early helps in
proper maintenance of
‘circadian rhythm’ and also
helps in devoting time to
physical workout or yoga.
W-Inadequate sleep due to
work pressure.
Intake of fresh fruit juice
and a low calorie balanced
diet
To acquire a proper
knowledge about the calorie
content of junk food
S-Fresh fruits are rich in
vitamins and minerals and
help in strengthening the
immune system of the body.
W-Shortage of time to cook
thereby resorting to junk
food.
Intake of green tea as a
beverage
Knowledge of different
flavours of green tea and
health benefits associated
S-Green tea has antioxidant
properties that reduce risks
associated with obesity
(Senanayake 2013).
W-Bland taste of Green tea.
Participation in any one
fitness activity on a regular
basis like swimming
Get trained by a
knowledgeable instructor
S-Swimming is considered
to be the best physical
exercise (Oja et al.2015).
W-Hydrophobia or fear
associated with water.

4HEALTH AND WELLNESS
Learning Plan:
Objective Strategy Project
Development
Target Date Criteria for self-
evaluation
I will learn how
to swim
Get admitted to
Superior Sea
Lions Swim
Club and get
trained under
Mr.Hugh Wells.
With the
knowledge of
swimming I
would like to
overcome my
fear of water
and it would
also help me
distress myself
after work.
10th
December,2018
I would
evaluate myself
on the ability to
swim without
fear and
participate in
the swimming
events
organised by the
community.
I will give up
caffeine intake
Switch to green
tea and fresh
fruit juice that
has vital health
benefits.
Switching over
to green tea and
fresh fruit juice
would help me
lead a healthier
life and reduce
health risks of
developing
kidney stones or
turning obese
(Zulli et al.
2016)
By 30th July Evaluation
would depend
on my ability to
control my
craving for
caffeine.
Summary:
Strictly, sticking to the wellness plan that I have designed for myself would help me in
leading a healthier life that would also help in increasing my stamina and performing well at
the professional front. It is extremely important to focus on physical health in order to lead a
stress-free life.

5HEALTH AND WELLNESS
References:
Badr, M.S., Belenky, G., Bliwise, D.L., Buxton, O.M., Buysse, D., Dinges, D.F., Gangwisch,
J., Grandner, M.A., Kushida, C., Malhotra, R.K. and Martin, J.L., 2015. Recommended
amount of sleep for a healthy adult: a joint consensus statement of the American Academy of
Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(06),
pp.591-592.
Oja, P., Titze, S., Kokko, S., Kujala, U.M., Heinonen, A., Kelly, P., Koski, P. and Foster, C.,
2015. Health benefits of different sport disciplines for adults: systematic review of
observational and intervention studies with meta-analysis. Br J Sports Med, pp.bjsports-2014.
Senanayake, S.N., 2013. Green tea extract: Chemistry, antioxidant properties and food
applications–A review. Journal of Functional Foods, 5(4), pp.1529-1541.
Zulli, A., Smith, R.M., Kubatka, P., Novak, J., Uehara, Y., Loftus, H., Qaradakhi, T.,
Pohanka, M., Kobyliak, N., Zagatina, A. and Klimas, J., 2016. Caffeine and cardiovascular
diseases: critical review of current research. European journal of nutrition, 55(4), pp.1331-
1343.