WELLNESS DIARY

NAME: MACASAYA, BC

Section: CIV 22A

Do you:
1-Rarely 2-Sometimes 3-Often 3 -Often
3
Participate in 60 minutes of daily physical activity? 2 - Sometimes
2
Participate in everyday leisure activities? 1 - Rarely
3
Participate in sports/activites 3-5 days/week?
2
Partcipate in aerobic activities 3-5 days/week?
2
Participate in muscle strength and endurance 2-4 days/week?
2
Participate in flexibility exercises 4-5?
1
Minimize computer time daily? (less than 2 hours)
1
Choose foods from the dairy group.
2
Drink more than 2 glasses/day of milk/100% juice
2
Eat breakfast?
3
Limit drink sugar drinks and beverages?
2
Eat raw vegetables?
2
Eat fruits?
3
Walk instead of drive?
1
Limit eating sweets?
2
Limit use of salt in/on food?
3
Limit whole-grain cereal or bread?
2
Maintain healthy weight?
3
Limit fried foods?
3
Neve skip meals?
2
Try new sports?
3
Try new nutritious foods?
3
Drink water?
2
Eat healthy snack foods?
2
Eat a variety of protein foods?
2
Get 8-10 hours of sleep?
3
Minimize TV viewing each day? (less than 2 hours)
2
Read food labels for nutrition content?
Total 3 30 30

Scoring: 70 or above you’re a winner T

50-69 doing great O
63 T
35-49 you’re in the running A
L
below 35 try harder

Answer the series of reflections related to your well-being. Aim to answer each question using around 200 words:
1. How do you feel at this moment? Both mentally and physically?
I'm experiencing a range of feelings right now, both intellectually and physically. I'm responding to this activity with a focused and awake mind. I'm eager to respond thoughtfully since it gives me a sense of
accomplishment. My mind is engaged to the extent that I can complete this task quickly and provide cohesive thoughts for successful communication.
I'm experiencing neutrality on a physical level. Extreme sensations or discomforts are absent.There are no physical complaints or issues to report, and
I'm sitting comfortably. I would characterize my current state as balanced and content overall. Our activity has cognitively stimulated me, and I'm in a
balanced bodily state. My main objective is to complete this task as effectively as I can.

2. What are you grateful/thankful for today?

I am thankful for my current state of health. It's an important quality of life that frequently goes unrecognized until it's jeopardized. We can pursue our
goals, take pleasure in our daily activities, and have meaningful experiences when we are in good health. It offers the building blocks for a happy life.
I value my physical health in particular since it enables me to complete a variety of duties without difficulty. I am able to concentrate on personal
development, relationships, and productivity because I'm not ill or uncomfortable. The flexibility to travel, pursue hobbies, and enjoy life's basic
pleasures are all made possible by good health.
I'm also grateful for the mental and emotional wellbeing that comes with being in good health. It helps to foster a positive outlook, resilience in the
face of difficulties, and the ability to form deep relationships with people. Understanding the importance of health serves as a reminder to take good
care of my body and mind through exercise, a healthy diet, and self-care rituals. Additionally, it fosters compassion for others who might be dealing
with health issues, highlighting the significance of helping one another on our individual journeys to wellbeing.
3. How has participating in badminton class improved your physical wellness?
Badminton is first and foremost a highly aerobic sport that calls for constant movement and fast bursts of energy. My cardiovascular fitness has
improved as a result of participating in frequent badminton games. It has given me a stronger heart and larger lung capacity, increasing my total
endurance.
In addition, badminton is a sport that requires coordination, speed, and agility. The game's frantic tempo has helped players develop quicker reflexes
and better hand-eye coordination. These abilities have helped me in badminton as well as in my daily life, improving my motor skills. Additionally,
playing badminton requires using a variety of muscles, including the core, arms, and legs. Increased muscle strength and tone have resulted from this.
I have improved my overall physical look thanks to my regular participation in badminton, which has also helped me maintain a healthy body weight
and minimize body fat.

Badminton is also a great strategy to reduce stress and improve mental health. Endorphins are released during physical exercise, which improves mood
and lessens emotions of worry and despair. In conclusion, taking badminton lessons has improved my physical wellbeing noticeably by boosting my
cardiovascular fitness, agility, coordination, muscle strength, and general mental health. Not only has it improved my physical health, but it has also
integrated itself into my lifestyle and become joyful and rewarding.