Wellness Self-Evaluation Making the Choice to Live Healthy

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1 Wellness Self-Evaluation Making the Choice to Live Healthy Different people can be at different stages in their level of readiness to change and adopt new lifestyle behaviours. Evaluating your level of readiness will help you to understand the successes and failures you may experience in your quest to improve your health. Different events and influences can trigger a desire for a person to change. These triggers may include the onset of illness, information provided or sought, persuasive communications by others, or simply through the self-realization that changing negative behavioural patterns will improve one s quality of life. Before a maintainable lifestyle change can be made, you must be at a level of readiness that will allow you to make the necessary behavioural changes to improve your lifestyle. Read the following statements and evaluate your level of readiness to make a serious commitment to improving your health: I believe that the negatives of changing far outweigh the positives. I do not believe that my current lifestyle patterns may be negatively affecting my quality of life. I do not have a specific goal or a specific timeline. If you identify with these statements, you are likely not ready to change. I intend to change my behaviours. I understand that my current behavioural choices may be negatively affecting my quality of life. I am willing to spend effort on changing my behavioural patterns If you identify with these statements, you are likely ready to change. Once you are ready to make a change, the end goal becomes more visible: A healthy lifestyle leading to improved quality of life and healthy longevity. Change of course, does not come without challenge, so being prepared to deal with the difficulties is vital for maintaining healthier behavioural patterns. Have you developed long-term goals to help keep you on track? Are you prepared to deal with people and situations that may tempt you to return to your previous patterns? Have you created tools to keep you accountable to yourself and to others? Remember, intentions do not necessarily lead to action, so action planning and goal setting are vital in reaching a maintainable lifestyle change. Use the following survey and information to visualize what a lifestyle change for you looks like, and to develop tools to help keep you on the path to great health. The Athletic Club Wellness Self-Evaluation Page 1

2 Physical Health Maintaining good physical condition is vital for healthy longevity, and helps to prevent the onset of sickness and disease. Your physical health has a direct impact on your quality of life, and can be drastically influenced by your daily choices. Your physical health includes a broad spectrum of components such as fitness, nutrition, and lifestyle. Fitness Always Most of Sometimes Rarely Never the time I am physically active for 30 minutes at a moderate intensity at least 4 times per week I can go about my daily activities, such as climbing stairs and carrying groceries, without getting tired I perform stretching exercises at least 4 times per week I perform strength training exercises at least 2 times per week I perform cardiovascular exercises at least 4 times per week Nutrition I drink at least 8 glasses of water in a day I eat breakfast every day I limit the amount of salt I eat each day I avoid consuming sugary foods such as pop and sweets I read food labels before I purchase products and am confident in what the nutritional labels means I choose whole grains, and consume 6-8 servings of grains per day I avoid eating fast food I consume at least 6 servings of fruits and vegetables in a day I choose lean cuts of meat Lifestyle I maintain regular blood pressure I feel my level of energy is adequate I get at least 8 hours of restful sleep each night On average, I consume 9 (if female) or fewer alcoholic beverages per week, or 14 (if male) or fewer alcoholic beverages per week I do not rely on caffeine for energy I do not smoke or use drugs I limit my sun exposure, and use sun protection Total: The Athletic Club Wellness Self-Evaluation Page 2

3 Mental Health Mental health refers to your cognitive and emotional wellbeing, and involves maintaining balance in the physical, social, and emotional components of your life. Excess stress or the inability to healthily cope with stress is a leading cause of poor mental health, and poor mental functioning can have adverse impact your physical wellbeing. Mental Health Always Most of Sometimes Rarely Never I practice a relaxation technique (ex. Yoga, meditation, and breathing) to keep my stress levels in check I am able to think clearly, and do not have difficulty making decisions I take time out for myself without feeling guilty I do not regularly feel tense or anxious I am satisfied with the direction of my life I engage in activities that challenge my creativity I make an effort to try new things I am able to ask for help when I need it I am able to control unwanted, negative thoughts from entering my head I feel I have control over my own life I confront and talk about my concerns & stresses, instead of bottling them up I am able to make a plan, and follow it step by step I feel I have adequate knowledge on how to handle stressful situations I do not take on more responsibility than I am capable of handling I am able to easily adapt to change the time Total: Some tips for improving your mental wellness... Use sticky notes around your home and workplace to remind yourself to take breathing/relaxation breaks. Ensure you are getting quality sleep by eliminating any sound and light sources from your bed room. Give yourself a goal to get to bed early, and try reading a book to help you fall asleep. Treat yourself to a bubble bath, and focus on clearing your head of negative thoughts or worries. Relax! Check out the following links for help and information on controlling stress levels OR The Athletic Club Wellness Self-Evaluation Page 3

4 Emotional Health Emotional health is defined as your ability to appropriately express emotion, make meaningful social connections, and maintain positive thinking patterns. It involves feeling satisfaction with the relationships in your life, including the relationship you have with yourself. Emotional wellbeing is important for leading a healthy, happy, and balanced life. Emotional Health Always Most of Sometimes Rarely Never the time I participate in a group activity regularly I have people who are positive supports in my life I do not worry excessively I make a concerted effort to spend time with family and friends I create goals for myself and strive to reach them I am able to easily express emotion I fall asleep without worrying about the days events I feel a sense of purpose in my life I feel cared about by others I feel confident in myself I am able to establish meaningful relationships with people I am able to laugh every day I can easily let go of my anger I feel comfortable in most social situations I enjoy meeting new people Total: Some tips for improving your emotional wellness... Check out what social and group activities are available in your community and take part in something that interests you. This is a great way to meet new people, develop new relationships, and to build positive support systems in your life. Make a list of the qualities you like about yourself, and read them every morning before starting your work day. Practise expressing your emotion by talking to a friend or writing down your feelings. To lift your mood, increase your physical activity by going for a walk every day. Listen to music that is uplifting and motivational. The Athletic Club Wellness Self-Evaluation Page 4

5 Workplace Health Many of your daily decisions about your health are made while in the workplace, so making informed decisions about your health while at work is crucial in maintaining a healthy lifestyle. Choosing to be healthy at work provides improved job satisfaction, improved company culture, fewer sick days, and a higher level of productivity and business success. Workplace Health Always Most of Sometimes Rarely Never the time I pack a healthy lunch. Or choose healthy food options when purchasing my meals at work I take breaks throughout the day to perform stretching or relaxation techniques such as rhythmic breathing or walking I take the stairs instead of the elevator I eat every 3 hours while at work I feel organized starting my workday I am able to healthily cope with stress at work I am able to balance my work and personal life I am able to turn work off at home I take a water bottle to work, or take frequent water breaks at work I maintain good posture while at work I walk or ride my bike to work, or make an effort to park far from the entrance I am aware of the services offered by the company Employee Assistance Program I do not take on more work than I can handle My workspace is organized I wear comfortable footwear while at work & my feet/back do not ache after a workday Total: Some tips for improving your workplace wellness... Keep a pair of running shoes at work or in your car. Start a Healthy Living Group in your workplace, and make daily activity and nutrition goals with your colleagues. Share your goals, keep each other accountable, and brainstorm healthy living strategies to use at work & at home. Talk to your Human Resource department about health initiatives that may be available through your company. Try using an exercise ball in place of your desk chair. Encourage your co-workers to bring in health and wellness articles from newspapers, magazines and other publications. Create a space in your lunchroom to keep these, and make them available to your co-workers. Check out the following links for more information on workplace wellness The Athletic Club Wellness Self-Evaluation Page 5

6 Scoring your Wellness Results Physical Wellness My physical wellness score: 0 30 A score of less than 30 indicates deficiency in your overall physical functioning. Your body is likely operating at below optimal levels, which puts you at a higher risk for physical ailment. Your physical health directly impacts your emotional and mental wellbeing, so it is likely that these areas of your life may also be operating at less than optimal levels. Based on your scores in each category of physical wellness, evaluate in which dimensions you scored especially low (ie. fitness, nutrition, lifestyle). Make an effort to educate yourself on behaviours that focus on physical health improvements You are on the right track to achieving a high level of physical wellness, but still have room for improvement. There may be areas of your physical wellness that are functioning at below optimal levels. Based on your scores in each category of Physical Wellness, evaluate in which dimensions you scored especially low (ie. fitness, nutrition, lifestyle). Make an effort to further educate yourself on behaviours that focus on physical health improvements You are well on your way to optimizing your physical wellness. Your healthy choices are helping to condition your body for a healthy longevity, and will provide higher levels of physical functioning. Continue to educate yourself on behaviours that focus on physical health improvements. Mental Wellness My mental wellness score: 0-30 You have a high level of need for the use of stress management techniques. Consistent negative thought patterns put you a higher risk for mental illness and can drastically effect your physical and emotional functioning. It is essential that you incorporate daily methods of stress management to limit your risk of long-term exposure to stress. Focus on taking time each day to practice relaxation techniques such as deep breathing or positive thinking Your level of mental functioning and stress management is satisfactory. Try to be more aware of your every day thinking patterns, and practice healthily expressing your emotions. Continuing to set realistic goals for yourself will help to improve your overall level of satisfaction in life You have an above average level of mental functioning, and are at a lower risk of experiencing physical problems caused by stress such as stomach aches and anxiety. Continuing to control your thought patterns will aid in your ability to manage daily stress, and will help to maintain balance in the physical, social and emotional components of your life. The Athletic Club Wellness Self-Evaluation Page 6

7 Emotional Wellness My emotional wellness score: 0-30 Your low level of emotional health is likely preventing you from experiencing a true feeling of satisfaction in life. To prevent bottling up your emotion, it is important that you begin to practice expressing your feelings. Focus on setting realistic goals to help improve your level of self-worth, and work on building positive relationships to help to strengthen your personal support system You are on the right track to optimizing your emotional wellness, but may need to focus more on improving your sense of personal achievement. Re-evaluating your personal goals will help you to establish a higher sense of direction in life. Continue to work on sharing your emotions with people you can trust and on building positive relationships Your ability to think positively and make meaningful connections with people will help you to lead a healthy and happy life. Continue to set goals for yourself and don t be afraid to try new things. Continuing to healthily express your emotion will help you to feel a sense of balance in the mental and emotional components of your life. Workplace Wellness My workplace wellness score: 0-30 The decisions you are making at work may be negatively affecting your physical functioning. Continuing to neglect your health while on the job may pose serious risks to your physical and mental health. To improve your workplace wellness you need to begin forming healthy habits while on the job. Focus on taking breaks to increase your activity level at work, pack a healthy lunch, and set aside time each day to focus on relaxation techniques such as deep breathing Your level of workplace wellness is satisfactory, but areas of your health may be suffering because of lifestyle choices made while on the job. Keep focusing on your activity level while at work, and based on your survey answers, evaluate which specific areas need focus (ie. posture, food choice, activity level, organization). Continuing to make healthy choices at work will help to provide you with increased job satisfaction and mental clarity while on the job You are aware of your physical, mental and emotional health while at work, and your healthy lifestyle decisions are helping to keep your mind focused and your body operating at optimal levels. Continue to educate yourself on methods you can use to improve your wellness while at work, and strive to maintain a healthy balance between your work and personal life. The Athletic Club Wellness Self-Evaluation Page 7

8 Summary Now that you have taken the self evaluation, you will have a better understanding of where you re at in terms of physical, mental, emotional and workplace health. This self evaluation will help identify the areas that may need some extra attention and require the most amount of change for you to live a healthy and well balanced lifestyle. The factor that is going to contribute the most to your success in achieving your goals, is your level of readiness to change. When you are ready to change, your end goal becomes clearer and you become more accountable for the choices you make on a daily basis. This will have a great impact on your lifestyle, quality of life and longevity. If you are not ready to change, keep surrounding yourself with credible resources and information that will help educate you on the benefits and importance of living a healthy and well balanced lifestyle. Without intention you will begin to make small changes that will have a positive impact on your daily activities. Keep setting small goals for yourself. Don t make them too big too fast or you could get discouraged very quickly. Make small steps along the way and you will gradually get to your end BIG goal! Small pats on the back go a long way throughout your wellness journey!

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