Executive Health and

Wellness

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• What Is Wellness ?
Wellness is an approach to life where you aim at recognizing
the risk factors that could lead to life-threatening diseases in the
future and thereafter work towards reducing them.

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• What Are the Health Risk Factors ?

High Blood Pressure Diabetes

Smoking Alcoholism

Improper Nutrition Obesity

Lack of Activity Stress

Self Medication Drugs

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 Normal Values
Physical
Blood Pressure : 120 – 140 / 70 – 90 mm Hg
Pulse : 60 - 80 per min

Biochemical
Blood Sugar(f) : 70 - 110 mg / dl
Blood Sugar(pp) : 110 – 140 mg / dl
Lipid Profile
Serum Cholesterol : 150 - 220 mg/ dl
HDL Cholesterol : 35 - 50 mg/ dl
LDL Cholesterol : 60 – 140 mg/ dl
Serum Triglyceride : 50 - 150 mg/ dl
Exercising Regularly
5 times a week for at least 30 – 45 mins
Ideal Weight
Height ( cms ) – 100 = Ideal Weight

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• Why Is Wellness Important ?

The way in which we live has a lot to do with our

health.Chronic diseases like high blood pressure, diabetes are
caused because of our unhealthy lifestyles.
The good thing about these so called lifestyle diseases is that
they are reversible.

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 • Statistics of 750 Employees

Risk Factor Present % of Employees

High Blood Pressure 45 %

Diabetes 30 %
Smoking 28 %
Alcoholism 39 %
Improper Nutrition 20 %
Obesity 60 %
Lack of Activity 80 %
Stress 60 %

Wellness therefore becomes essential for :-

1.The health of the individual
2.The health of the company

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You can make Wellness a part
•

of your life by…….

Recognizing the Health Risk Factors

Annual Medical Check Up

Self Analysis
Reducing the Health Risk Factors

Lifestyle Modification

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• Self Analysis
1. Are you a non-smoker ?
2. Do you check your BP regularly ?
3. Do you drink within limits ? 4.
Do you avoid self –medication? 5.
Do you take time off each day to relax ? 6.
Do you take minor hassles in your stride ? 7.
Are you at your ideal body weight ? 8.
Do you eat a balanced diet ? 9.
Do you exercise regularly ?

Answer in a “Yes” or “No” and count the number of “Yes” in

your answers.

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•What do your scores
indicate ?
If the number of your “Yes” falls between
7–9 Excellent
5- 7 Good
3- 5 Poor
0- 3 V. Poor

When your scores are below 7 , you need what is called as

“The Lifestyle Modification Plan “

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 1st Step
Early to bed and early to rise make you healthy , wealthy and
wise. Get up early and after you brush your teeth, have a glass of
Luke warm water.

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 2 nd Step
Exercise Regularly
Go for a walk at least 5 times a week
Walk for about 20-30 mins at a brisk pace.
Benefits of walking :-
Strengthens your heart by pumping more oxygen rich air
Burns fat by providing more oxygen and fat burning enzymes
Enhances your well-being by relieving stress
Remember, You can walk - Anytime
- Anywhere
Morning / Evening / During Working hours
Garden / Road / In the Workplace

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The 15 min Executive Exercise Plan
1. Cardiovascular Endurance. 2. Muscular
Strength 3. Flexibility 4.
Body Composition
Cardiovascular Endurance Running on the spot
Side Jumping Skipping
Muscular Strength Upper Body Strength Push Up Lower Body
Strength Sit Up
Flexibility Flexion
Extension
Body Composition Check your Body Fat % at least
once in 15 days.

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The Body Fat Analyzer

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3 rd Step
Facilitate your natural body cycles
Elimination 4 am to 12 noon
Appropriation 12 noon to 8 pm
Assimilation 8 pm to 4 am
Emptying Time of Various Foods Substances
Fruit / Fruit Juice 30 mins
Salads / Raw Vegetables 2 hours
Properly combined veg meal 3 hours
Properly combined non-veg meal 4 hours
Any improperly combined meal 8 hours
Results of not facilitating your natural cycles
Stomach disorders like acidity,gas and constipation
Obesity

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Facilitate the natural body cycles
Elimination
Have light foods which will not interfere with the elimination process and
foods with an emptying time of 30 to 120 mins
Appropriation
Have your regular meals according to the 5 “W” Plan during this period
Assimilation
Do not have any food during this period as your stomach needs this rest
period to assimilate the food you have eaten during the appropriation
period
Have a good breakfast
Breakfast = Break your Fast
Ideal Foods in the morning are :-
Cereals Preparations,Cornflakes,Biscuits,
Breads and Fruits Beverages
like Tea,coffee,milk or fruit juice

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 The 5 “W” Plan
1. What you eat ?
2. When you eat ?
3. Where you eat ?
4. Why you eat ?
5. Way you eat ?

What you eat ?

You must have a balanced diet containing all the nutrients and the
micro-nutrients required for good health and well-being.
Proteins,carbohydrates and fats provide the nutrients. Vitamins and
minerals provide the micro-nutrients.Include fibre in your diet.
Be careful about your fat intake. Fat can be saturated and unsaturated.
Avoid all saturated fat.
Restrict your salt and sugar intake. It is better to restrict it now rather
that having to stop it totally once you develop High BP or Diabetes.

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Follow the “ 5 Fruit-Veg/ day ” Rule

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The Food Pyramid

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When you eat ?
Like we have a time for everything, set aside a time for your
breakfast ,lunch and dinner too.
Eat so as to facilitate your natural body cycles.
Instead of eating big meals, have more smaller meals at regular
intervals. Never
sleep immediately after your meals. Sleep after about 2 hours
Never eat immediately
before any exercises. Exercise only 2 hours after your meals.
Where do you eat ?
Do we ever sleep in the kitchen ? Like
wise, decide on one place in your house or office where you will eat
your food. It make a lot of difference to your digestive system.
While eating your meals, concentrate
only on eating and nothing else. We need to be role models for our
children.

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Why do you eat ?
Do you eat to live OR Do you live to eat ???
Ask yourselves these questions to know why do you eat .
Do you eat when you are hungry ?
Do you eat to please others ? Do
you eat so that food does not go waste ? Do you
eat because you have nothing else to do ? Do you eat
because you cannot say “NO” to anyone ?
Way you eat ?
Eat slowly.
Chew properly. Spend at least 15- 20 mins to complete your
meals. Never
drink water during your meals. Drink water 20 mins after your
meals. Always stroll for
about 15 mins after your meals. Never sit down immediately.

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4 th Step
Maintain your Body Weight
Obesity can be defined as an excess accumulation of fat in the body ,
which could be localized or generalized and which increases the body
weight to more than 20 % of the ideal body weight.
Types of Obesity
Distribution of fat – On Waist –Hip ratio
Normal Men 0.87 Women 0.85
Apple shaped > 0.9
Pear Shaped < 0.8
Grade of Fat – On Body Mass Index
Normal 19 – 25
Grade 1 26 – 30
Grade 2 31 – 40
Grade 3 More than 40

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Effects of Obesity
Obesity can be called as the house of all diseases as it is a
predisposing factor to many chronic diseases . It is known to affect all
the systems of the body as seen below .
Lungs Breathlessness
Sleep Apnea Heart
High BP
Myocardial Infarction Kidney
Degenerative Changes Gall Bladder Stone
Formation GI Tract Gas/
Acidity/ Belching Skin Increased
susceptibility to developing infections
Skeletal Osteoarthritis
Increased risk of accidents
Psychological Shyness
Inferiority Complex
Depression

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Treatment of Obesity
1. Diet Treatment
2. Exercise 3.
Neuro-Muscular Stimulation 4.
Medication 5.
Surgery
Diet Treatment
Follow a reduced calorie balanced diet plan
Never deprive yourself totally. It leads to failure. Add
a variety of low calorie foods to avoid failure due to monotony.
Exercise
Aerobic exercise helps in weight loss.
Remember : Obesity is like a chronic disease. It can only
be controlled, it can never be cured

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5 th Step
Organize your life well
To have time to enjoy life. Organize your time realistically so that you can
appreciate life rather than only survive it.
To simplify your life. Organized cupboard, cabinets, rooms ,car and a clean
working table make life less complicated. Less time will be spent on unimportant
things.
To make wise decisions. When your environment at home and workplace are
under control, it becomes easier to take wise decisions.
To improve your physical and mental health.
To say “ No “ without feeling guilty. Make integrity a part of your life and it will
enable you to say “ No “ without feeling guilty.

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To be more thoughtful. It will be easy for you to remember
important events and birthdays more easily.
To be prepared. You can plan any and every thing and rest
assured that all will be well.
To save money. Keep a record system and a disciplined budget
and you will surely be able to manage your money well.
To love others . When other areas of your life are well
organized, you will have the time and energy to be with the
people you love.
To reach your goals. As you will manage your time well, you will
also be able to improve your goal setting skills. Prioritizing and
planning will take you one step closer to accompanying the goals
that you have for your life.

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6 th Step
Be Humble to all
Forget your ego
Say sorry and thank you whenever possible without any
hesitation whatsoever. These two magical words will help you
tide through any crisis , related to your profession or your family.
Behave in the same manner with your family as you would with
your boss and other colleagues.
Be nice to the people you meet on your way to the top. Who
knows, you might meet them again during your fall.
Kindness and humility never did any one any harm.

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7 th Step
Spend True Quality Time at Home
Make a commitment to invest your time and yourself in the lives
of your loved ones. Examine your schedule and adjust it
accordingly, giving the necessary priority to family time.
Recover from “ Workaholism “ Do you stay late in the office?
Do you bring work home ? Are you approachable to your family
members if they need you? Set boundaries on your work time.
Establish dinnertime as a family event. This should be a
regular predictable ritual in your house that everyone can count
on.

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Open your ears and listen. While in conversation with your wife
or kids, give them undivided attention. Ask questions and be
available to listen to them. Help out in small activities.
Practice consistent, loving discipline. Love does not mean
having to say yes to all your children’s demands. Don’t be afraid
to say no.
Read together. Read out something interesting to your children
at bed time or at any other time.
Express affection . Practice the principle of “ A hug a day keeps
loneliness and tensions away “
The days once gone are never going to come back. If you do
not give the love and affection, the attention and care they need
now, you might never be able to give it to them tomorrow

FAMILY = Father And Mother I Love You

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8 th Step
Rediscover the hidden and the lost “You”

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9 th Step
Stay away from smoking and alcoholism
How to stop smoking
1. Decide positively that you want to stop smoking and then prepare a
list of reasons why you smoke and why do you want to stop
smoking .
2. Decide your approach – gradual or instant
3. Set a target date for quitting. Let that date be an important date for
you – your birthday or your wedding anniversary etc
4. You may substitute smoking for a lesser dangerous habit like
chewing gum or amla supari etc
5. After you have quit - do not keep cigarattes in handy
- stay away from smokers
- stay away from events that trigger your
desire to smoke

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How to stop alcohol

Remember that alcoholism is an addiction and the best way

to avoid it is to prevent it from happening.
1. Control Alcohol before it controls you
2. It is entirely your own will power which will help you from
consuming alcohol.
3. Social drinking is acceptable , though not desirable , form of
alcohol consumption. 1 – 2 pegs once a week is acceptable
4. The cardio-protective effect of alcohol consumption is much
less in comparison to its other dangerous effects on the
various systems of the body.

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10 th Step
Learn how to handle stress effectively
Remember : It is not the stressor ( event leading to stress )
that is a health hazard, but it is the response of an individual to
the stressor that is harmful to good health
Causes of Stress
Trying to please everybody every time
Going against your own value system
Too much/ Too little work
Not feeling in control
Worry becomes a habit
Guilt and resentment

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Faulty methods of coping with stress
Smoking
Alcohol
Frequent absenteeism from work
Anti-Social Activities
Irritability / Unjustified Anger
Overeating
Stress Management
Deep Breathing Exercises / Walking
Yoga / Meditation
Music Therapy / Take up a hobby
Religious Activities / Social Service
Laughter Therapy

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Steps to handle Stress
Say ,” God ,give me the good sense to accept the things that I
cannot change, change the things that I can and the wisdom
to know the difference . “
Write down the problem
Accept the worst that can happen
Find out the cause of the problem
Find out possible solutions. What is the best solution.
Ask your self ,” Is it a problem or is it an inconvenience ? “
Practice the attitude of gratitude.
Forgive and forget .
Tap all your resources. Take help from family,friends and
colleagues.
Get a purpose in life.

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•The 10 Steps to Wellness
1. Early to bed and early to rise
2. Exercise regularly
3. Facilitate the natural body cycles
4. Watch your body weight
5. Organize your life well
6. Be humble to all
7. Spend true quality time with your family
8. Rediscover the hidden and lost “You”
9. Stay away from smoking and alcoholism
10. Learn how to handle stress effectively

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In conclusion

Make Wellness a way of life

It is the quality of life that is important and not the quantity – Improve
the quality of your life by following the 10 commandments of Wellness
It makes you young by slowing down the the aging process
It promotes health,well-being,endurance and productivity- for self and
for the company.
It increases your resistance to disease.
It helps you develop positive “ Addictions “ that will carry on throughout
your life.

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Click to edit Master text styles
Second level
● Third level

● Fourth level

● Fifth level

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Remember

Improving the quality and the longevity of your life is now in your hands.
It may require persistence and commitment but only you can take control
of your life
Best of luck

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