Report Card for Brad 

 
 
Brad spends long hours every day studying for university, If not he’s a pizza 
delivery driver. He struggles to find spare time for any exercise or recreational 
activities during his busy week. He eats pizza most nights, however, he has a 
good social life. Cardiovascular disease is common in Brad’s extended family 
which only increases Brad's chances because of the amount of Pizza he eats 
most nights. Eating too much pizza can cause a heart attack to happen.  
 
The areas that are positive would be the fact that he’s a hard worker and he 
has friends. The areas that need some attention would be the amount of time 
he’s working, his food intake and what kind of food. If these aren’t paid 
attention to then Brad could have this as a permanent lifestyle. He needs 
enough time to sleep and have physical activity.  

Optimal Health Goal rate: 30  

Social   Physical   Emotional   Cognitive   Spiritual   Total: 

Excellent  Below  Below  Average  Average  15/30 

5/5  average  average  3/5  3/5 
2/5  2/5 
  

Social health: 

Social health is about communication, working cooperatively, being friendly 

and having friends in general. Brad’s social health is on an excellent level 
because he makes time to go out with his friends every single Friday. Not only 
that but he has a job which uses social skills. 

Physical health: 

Physical health is all about exercise, weight and the overall body. Brad’s 
physical health isn’t good, he’s spending most of his time sitting down and 
driving as well as sitting down and working. Brad struggles to find time to 
make time for exercise and recreational activities, not to mention the fact 
that his diet consists mostly of junk food such as Pizza.  

Emotional Health: 

Emotional health is all about how you feel, express your emotions, positive 
sense of self and confidence. Brad’s emotional health isn’t doing too well, he’s 
well aware of what he’s been doing wrong and is currently conflicted about 
when he should make time to do things.  

Cognitive Health: 

Cognitive health is all about thinking, making good decisions and setting 
goals. Brad’s current goals are trying to make time for extra activities such as 
physical activities and recreational activities. He also hasn’t been going out 
and spending time on bad activities such as drugs or illegal things. 

Spiritual Health: 

Spiritual Health is about a sense of purpose, to feel connected to people who 

are important to us. Brad currently makes time every Friday to hang out with 
his friends, it’s understandable that he also has university work to work on but 
where is his family? It’s only mentioned but hasn’t been talked thoroughly 
about.  

 
 

Rest  Sleep  School/Work  Physical Act.  Recreation 

time 

Not the best  Below  Not the best  Below  Average 3/5 
1/5  Average 2/5  1/5  average 2/5 
 
  
Balanced lifestyle Justification: 
Brad’s lifestyle is not healthy for rest. He spends most time in work and doing 
school and has a lack of balancing them with his normal life. From the 
comment of “​Brad struggles to find spare time for any exercise or recreational 
activities during his busy week.” He doesn’t have any time to do recreational 
activities but the rate that was given was average because of his days that he 
hangs out with his friends. His physical activity level is only below average 
because of the days he does hang out with his friends. As a result of this, he 
would only be below average. 
 
Physical activity can help increase your health and decrease the risk of 
developing several diseases such as type 2 diabetes, cancer and 
cardiovascular disease. Physical activity can have immediate as well as 
long-term health benefits. Most importantly, everyday activity can help your 
life. 
 
A healthy lifestyle has both short and long term health benefits. Long term, 
having a balanced diet, regular exercise and maintaining average weight can 
add years to your life and reduce the risk of certain diseases including cancer, 
diabetes, cardiovascular disease, osteoporosis and obesity. 
 
A balanced lifestyle would include being physically healthy, rest, sleep, 
balancing school/work, leisure and recreational activities. The benefits of rest 
can help you greatly.  
 
Rest can reduce stress, reduce the risk of heart inflammation, heart 
inflammation, boosts your immune system, gives a longer life, restores 
mental energy and creativity boost. Sleep is important because it helps the 
body repair itself and heal for the next day. Getting enough sleep can help 
prevent extra weight gaining, heart diseases and illness durations. 
 
Balancing school and work is important as well because if you don’t have a 
proper balance our health could be heavily damaged. Balancing your normal 
life could help you have a good life and benefit you greatly. You will be able to 
have more time to hang out with friends, sleep and family.  
 
Participating in recreational activities can help have a balanced lifestyle. 
Simple acts such as walking, hiking or walking the dog will help maintain a 
balanced lifestyle. The benefits of recreational activities include maintaining 
lower body fat percentages, lower blood pressure and cholesterol levels. 
 
A balanced lifestyle would include being physically healthy, rest, sleep, 
balancing school/work, leisure and recreational activities. The benefits of rest 
can help you greatly.  
 
 
|| Structured daily Routine for Brad || 
 
Day:  Monday 
(example)  (Example) 

Meal:  Breakfast 

Within 3  - Pizza delivery → Brad’s work (1 hour and 43 minutes) 

hours:  - Work out, Gym (1 Hour) 
- 17-minute rest 

Meal:  Lunch 

Within 3  - Homework (75 minutes → 25 - 30 minutes on a 

hours:  subject) 
- Rest or Sleep (105 minutes) 
Meal:  Snacks 

Within 3  - Friends and Family 

hours: 

Dinner:  - A wholesome sleep  

 
This would be an average recommended daily routine for Brad. 
 
Justification: 
 
The meals are self-explanatory and every meal of the day should be 
acknowledged. The time when he wakes up isn’t placed since it’s alright to 
have sleep. When having food you should have either 3-5 hours in between 
meals. Pizza deliveries are said to have at least 10-20 hours per week so Brad 
should have 1 hour and 43 minutes of delivering pizzas. This way he will be 
able to have 10 hours of work every week. After driving around and giving 
Pizzas Brad should have time to exercise his legs by going to the gym. He 
should go to the gym at least 6 days every week and should stay there for at 
least 1 hour. Then he should go home and rest since it’s nice to have a good 
rest after work.  
 
After lunch, you should complete homework as a college student which 
should take approximately 75 minutes per afternoon. Every subject should 
take at least 25 - 30 minutes. After a hard day of working and exercising both 
the brain and the body, you should have some sleep or rest. After sleeping 
and resting it should leave Brad enough time to have snacks and go out with 
friends and family. In Brad’s report, he hardly had any contact with his family, 
considering this, Brad should spend time with his family. After Dinner Brad 
should have some rest and then go to sleep. The sleep should take at least 8 
hours long.