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Daniela Torrez Carvajal

John Knott

KIN 34

5 November 2023

Prescription for a Healthier Me

I am 21 years old, I used to exercise a lot when I was younger until I got injured and

stopped doing sports at all. And after five years of living a sedentary lifestyle, two months ago, I

decided to make a change. I joined a cardio class to get back into exercise. Now, I have an active

lifestyle, I exercise three or four times a week, and each time I work out for one to two hours. I'm

really enjoying it again. When it comes to food, my eating habits could use some attention. I

recognize the need to make healthier food choices and reduce my consumption of sugary

beverages. I eat out a lot, and it's not always the healthiest food. Sometimes I try to cook at

home, but it's hard because I'm so busy with school. I also drink a lot of soft drinks and juices

during the week, which is not very healthy either. Many times, I made a resolution to drink more

water, but I always go back to soft drinks. Mentally, I currently experience high levels of stress

due to a demanding schedule. Numerous tasks and obligations leave me little time to focus on

my mental well-being. But I try to prioritize my mental and emotional well-being by seeking

support from friends and family when I need it. And I also practice self-care activities such as

journaling when I have time. My sleep is often affected by my busy schedule, I sleep between 5

to 6 hours a night to maintain my overall well-being. Socially, I find it difficult to spend time

with my family and friends. Most of my social interactions involve studying, which can be

mentally exhausting. Although it is important to me to prioritize quality time with my loved ones
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and participate in activities that provide me with relaxation and enjoyment, I often do not have

the time.

Maintaining and improving current health and fitness involves multiple strategies. In the

article "A Pilot Study Exploring the Relationship between Wellness and Physical Fitness: An

Examination into Autonomic Health," Oliver writes, "a combination of either cardiorespiratory

and/or muscular fitness, may cause increases in perceptions of wellness within young adult, or

college student populations" (716). This means that regular cardiovascular exercise, such as

running and cycling, can improve heart health, while incorporating strength training routines,

such as weightlifting, can help increase muscle mass. Oliver suggests that as people improve

their physical fitness, they may experience an increase in their sense of well-being, this may

include physical health, mental health, and others. Health and wellness are not just about keeping

the body physically healthy; emotional wellbeing is also vital. According to the article

"Emotional wellbeing in youth: A concept analysis", emotional wellness can be defined as "The

ability to successfully handle life's stresses and adapt to change and difficult times." (112). This

means that taking care of your emotional health through stress management techniques, building

strong relationships, and seeking support when needed is just as crucial to leading a healthy and

fit life.

My first goal is to improve my nutrition. Nutrition is a fundamental aspect of a healthy

lifestyle; it involves making conscious choices about what I eat to promote my overall well-

being. To improve my nutrition, I could spend time each week planning my meals and snacks.

Preparing a weekly meal plan that includes a variety of nutritious foods will help me make

healthier food choices and reduce the need to eat out. Another thing I could do to improve my

nutrition would be to cook at home whenever possible. Preparing my meals would allow me to
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control the ingredients and make healthier choices. I could start with quick and easy to prepare

recipes that fit my needs and my time. This would help me maintain a balanced diet, including a

variety of fruits, vegetables, proteins, and others. And to minimize processed and sugary foods.

My second goal is to increase my physical activity. Regular exercise is crucial to

maintaining and improving physical health. It can increase energy, help me manage stress and

improve my fitness. To increase my physical activity, I could establish a workout schedule, after

I finish my cardio class I could establish a regular workout schedule, to maintain and improve

fitness, consistency is important, so when I no longer have my cardio class, I could set a regular

workout schedule 3 to 4 times a week, this will help me create an exercise habit. To improve my

physical activity, I could incorporate strength training into my exercise routine to build muscle.

Also, variety of exercises is another thing that I can add to my routine by trying different types of

exercise, which can help me avoid getting bored.

My third goal is to learn how to manage stress and prioritize my mental well-being.

Stress management and mental wellness are crucial components of a healthy lifestyle. Reducing

stress and promoting mental health can also have a positive impact on my physical health. To

achieve this, I could better manage my time, prioritize and organize my tasks to reduce stress. I

could also use tools such as to-do lists, calendars, or planners to write down everything I need to

do to manage my time efficiently. Writing in my journal more often is another thing that can help

me with my mental health, even if I can only dedicate a few minutes a day.

Overall, I have recognized the importance of prioritizing my health and wellness in my

life. I understood that leading an active life does not mean being completely healthy and that

there are several areas in which I can improve in order to have a healthy lifestyle. And although

this may take time, I am committed to gradually incorporating these changes into my life to
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achieve wellness. I know that these goals will require effort, patience, and dedication. However, I

am determined to take small steps toward these goals and make consistent progress. At the end of

the day, my health and wellness are a top priority, and I am looking forward to continuing on this

path towards a healthier and more balanced lifestyle. By being committed to making positive

changes.
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Works Cited

Courtwright, SE, Makic, MBF, Jones, J. Emotional wellbeing in youth: A concept analysis. Nurs

Forum. 2020; 55: 106–117. https://doi-org.libris.mtsac.edu/10.1111/nuf.12404

Oliver, Michael D., et al. “A Pilot Study Exploring the Relationship between Wellness and

Physical Fitness: An Examination into Autonomic Health.” Journal of American College

Health, vol. 68, no. 7, Oct. 2020, pp. 712–19. EBSCOhost, https://doi-

org.libris.mtsac.edu/10.1080/07448481.2019.1596919.