SCI 215 Final Paper

Health Optimization Action Plan

Chelsea Plant

SCI 215

Professor Betschman

October 30, 2015

Health Optimization Action Plan

Introduction

Living a healthy life is a goal that everyone would like to achieve; however, accomplishing it requires commitment which makes it challenging for many people. In order for a person to be fully healthy, they must be in good physical, emotional and social conditions; staying healthy therefore involves carrying out activities that promote physical, emotional and social wellness, (McConnell, 2014). This paper documents my action plan for achieving a healthy life; it identifies the physical, emotional and social actions that I will have to carry out in order to achieve a healthy life. Having a health action plan will help me to optimize my health and improve my chances of enjoying good health and a generally happy life even as I age.

Physical Fitness Activities

Physical activities are those actions that involve movement of body parts and result into burning of calories; carrying them out makes the body physically fit and free from health risks such as high blood pressure and obesity, (Bouchard, Haskell & Blair, 2012). Taking part in strenuous physical activities has been founded to ameliorate higher risks of death associated with obesity, (Hardman & Stensel, 2009). My physical health action involves carrying out the following activities.

i. Regularly going to gym for physical exercise

I will go to the gym four times in a week in the evening after work. I will be visiting the gym on Mondays, Wednesdays, Friday and Saturdays; in each of these days I will be spending 60 minutes on physical exercises. The exercises will involve cycling, weightlifting and treadmills. Others will include circuits, fixed or free weights depending on the instructions provided by the gym instructor.

ii. Engaging in daily morning runs

On a daily basis I will run in the mornings in order to exercise my body and start the day fresh. On a daily basis I will wake up at 5.30 am and go for 20 minutes run which will involve going around my estate three times before taking a cold shower and the breakfast

iii. Quitting smoking

I have been smoking for a year now but in order to gain a good physical health by reducing risks chronic diseases such as cancer and asthma, I am planning to quit it by the end of October. The process entails gradually reducing the number of sticks per day from the current five to two within the next one week and then to one by the end month before finally quitting it at the beginning of November.

iv. Increasing vegetables, grains and fruits in my diet

Vegetarian diets are healthy and nutritionally adequate; having vegetables and fruits in ones food intake will improve my body immune system thereby preventing and reducing illness cases, (Edlin & Golanty, 2010). On a daily basis I will take balanced diets which involves including vegetables and fruits in my foods; my breakfast will consist of grains and natural juice, my lunch will have vegetables such as carrots, broccoli or spinach and a fruit such as orange, banana, mango or pineapple). My supper meals will have proteins and carbohydrates but the dessert will be vegetable based. On a daily basis I will eat a fruit after every meal.

v. Regularly visiting physicians for check ups

On annual basis I will visit the physician in order to carry out various health checkups that will involve screening for diseases, assessing risk of future medical problems, encouraging healthy lifestyle and updating my vaccinations. The examinations will include dental check, immunization status check, general health and blood tests, blood pressure checks, sexually transmitted infections (STI) screenings and healthy weight assessments

Emotional Aspects

Emotional health involves being happy and resilient besides being self ware and self-confident. Having healthy emotional life entails being in control emotions and behavior so as to be able build strong relationships handle life's inevitable challenges and lead productive and fulfilling lives, (Sergio, 2012). In order to be emotionally healthy, I will carry out the following;

i. Join a yoga class

I have registered for a yoga class which I will attend once in a week for one hour duration. Yoga exercises are described as holistic packages for happy living; this is because of the fact that yoga provides techniques that unite the mind, body and breathe before connecting them to the inner core of the spiritual aspect of life, (Forbes, 2011). Participating in the yoga classes will help me to get relaxed and be in control of my emotions besides lowering my risks of getting health problems such as lower back pain, carpel syndrome, arthritis and headaches; yoga will also help to lower my blood pressure and reduce insomnia, (Evans, 2015).

According to Forbes (2011), yoga classes have also been found to help in creating balance which involves being in control of our emotions by effectively relating to emotions and the emotional residues in order to ensure perpetual emotional stability. Yoga classes thereby equip me with emotional balance skills that allow will allow me to experience and react to strong feelings such as anger, sadness, shame or fear in a controlled manner.

ii. Get 6 hours of quality sleep everyday

Sleep is a natural way to relax the body and to regain energy for the next day. On daily basis I will sleep for six good hours, going to bed at 11 pm and working up at 5 am. In order to ensure quality sleep I will read my novels on the bed with safe bedside lamp. This will put my mind into the sleeping mode. Having a comfy bed will also help me to have quality sleep. According to the National Heart, Lung, and Blood Institute (2012), sleep plays a vital role in promoting good health and well-being throughout a person’s life. The institute notes that getting enough sleep ensures healthy brain function and emotional well-being that protects and enhances mental health, physical health, safety and the general quality of life.

iii. Get a pet

At the end of this month I am going to adopt a puppy. Caring for the puppy will help me to deal with emotional issues such as depression, anxiety, and stress. By playing with the dog I will get fun and affection which will improve my emotional stability. The dog will also provide me with companionship which will help me in reducing anxiety. According to Robinson and Segal (2015), there are very many benefits that a person can gain from owning a pet; for instance, when a person own a dog, he or she will take time almost daily to walk this dog and from walking the dog the owner also get to increase their physical exercises and eventually their physical fitness. Every day in the evening after the gym exercises, I will walk this dog along the streets to ensure its physical fitness. From the walk I will get to meet many people converse with them and before heading back home. These mild exercises will improve my emotions and eventually my general health.

iv. Occasionally visit children’s home over the weekends

In order to improve my emotional health, I will visit children’s home ones in a month on weekends. During the visit I will buy the children food supplies, dine with them and tell story. Hanging with kids, telling them stories and listening to their stories will improve my emotional awareness. The laughter and the fun that I will get from playing with children will improve my emotional health preventing and relieving me from stress, boredom and anxiety.

Social Aspects

Having an active social life is very important for a person’s general wellbeing. According to a study by Umberson and Montez (2011), it is important for human beings to have social relationship that are of both good quantity and quality for social relationships affect our mental health, physical health, mortality risk and general health behavior. The study concluded that social relationships have significant effects on health and affect through psychological, behavioral and psychosocial pathways. The study noted that relationships shape the outcome of our throughout the life besides having cumulative impact on health over time. It is thus important to have an active and healthy social life, (Umberson & Montez, 2011).

i. Reduce my phone usage and TV time

In order to increase my social interactions and improve my social relationships; I have to limit my phone and TV time. I spend a lot of time on TV or phone such that I do not get to engage with my friends and family. Limiting my TV time and phone usage will increase my physical social interaction with people as I will get to get out of the house; this will improve my relationship as I will get to develop emotional connection with them which is necessary for relationships.

ii. Visit my friends and families regularly

I will make more time to be physically present with my families and friends. This will entail visiting their places and spending more time with them as we chat and catch up on the happenings in our lives. Through the meetings and chats I will get to pour my heart out thereby creating emotional bonding that is necessary for healthy social relationships.

iii. Go out more often (clubs, get together parties, birthdays, weddings and shows)

In order to increase my social interactions and improve my social relationships, I plan on increasing the frequencies of going out with friends and families. At the weekends, I will strive to accompany my friends to clubs, road shows or get together parties; I also plan to start attending more family and friends’ birthdays and wedding parties.

Conclusion

My health action plan entails adopting a very active life that features lots of physical exercises, emotional balance creating activities and increased social engagements. Carrying out activities such as going to gym, doing yoga, owning a pet, visiting friends and relatives, and increasing my social presence and activeness will surely improve my general health, These activities will ensure that I am physically fit, emotionally balanced and healthy and, socially active thereby resulting into a one fruitful and healthy life with plenty of happy relationships and social connections.

References

Bouchard, C., Haskell, S., & Blair, W., (2012). Physical Activity and Health. Human Kinetics

Edlin, G., & Golanty, E. (2010). Health & wellness. Sudbury, Mass: Jones and Bartlett Publishers.

Evan, A., (2015). Yoga Guide For Beginners: Every Detail About Starting Yoga. Dhimant N Parekh

Forbes, B. (2011). Yoga for emotional balance: Simple practices to help relieve anxiety and depression. Boston: Shambhala.

Hardman, A., & Stensel D., (2009). Physical Activity and Health: The Evidence Explained:Taylor & Francis,

McConnell, K. E. (2014). Health for life. Champaign, IL: Human Kinetics