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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.
What Are the Health Risk Factors ?
High Blood Pressure Smoking Improper Nutrition Lack of Physical Activity Stress Self Medication Drugs Diabetes Alcoholism Obesity
110 110 ± 140 mg / dl mg / dl : : 120 ± 140 / 70 ± 90 mm Hg 60 .80 per min 150 .220 mg/ dl 35 .Normal Values Physical Blood Pressure Pulse Biochemical Blood Sugar(f) Blood Sugar(pp) Lipid Profile Serum Cholesterol HDL Cholesterol LDL Cholesterol Serum Triglyceride Exercising Regularly 5 times a week for at least 30 ± 45 mins Ideal Weight Height ( cms ) ± 100 = Ideal Weight : : : : : : 70 .50 mg/ dl 60 ± 140 mg/ dl 50 .150 mg/ dl 4 .
The good thing about these so called lifestyle diseases is that they are reversible.Why Is Wellness Important ? The way in which we live has a lot to do with our health. diabetes are caused because of our unhealthy lifestyles. 5 .Chronic diseases like high blood pressure.
The health of the individual 2.The health of the company 6 .Statistics of 750 Employees Risk Factor Present High Blood Pressure Diabetes Smoking Alcoholism Improper Nutrition Obesity Lack of Activity Stress % of Employees 45 % 30 % 28 % 39 % 20 % 60 % 80 % 60 % Wellness therefore becomes essential for :1.
Recognizing the Health Risk Factors Annual Medical Check Up Self Analysis Reducing the Health Risk Factors Lifestyle Modification 7 .You can make Wellness a part of your life by««.
2. 6. Are you a non-smoker ? Do you check your BP regularly ? Do you drink within limits ? Do you avoid self ±medication? Do you take time off each day to relax ? Do you take minor hassles in your stride ? Are you at your ideal body weight ? Do you eat a balanced diet ? Do you exercise regularly ? Answer in a ³Yes´ or ³No´ and count the number of ³Yes´ in your answers. 7. 4. 9. 3.Self Analysis 1. 5. 8. 8 .
you need what is called as ³The Lifestyle Modification Plan ³ 9 .5 0.7 3.3 Excellent Good Poor V.What do your scores indicate ? If the number of your ³Yes´ falls between 7±9 5. Poor When your scores are below 7 .
10 . wealthy and wise. have a glass of Luke warm water.1st Step Early to bed and early to rise make you healthy . Get up early and after you brush your teeth.
You can walk .Anytime . 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.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.Anywhere Morning / Evening / During Working hours Garden / Road / In the Workplace 11 .
Cardiovascular Endurance. 3. Cardiovascular Endurance Muscular Strength Flexibility Body Composition 12 . Muscular Strength Flexibility Body Composition Running on the spot Side Jumping Skipping Upper Body Strength Push Up Lower Body Strength Sit Up Flexion Extension Check your Body Fat % at least once in 15 days.The 15 min Executive Exercise Plan 1. 2. 4.
The Body Fat Analyzer 13 .
gas and constipation Obesity 14 .3 rd Step Facilitate your natural body cycles Elimination Appropriation Assimilation 4 am to 12 noon 12 noon to 8 pm 8 pm to 4 am Emptying Time of Various Foods Substances Fruit / Fruit Juice Salads / Raw Vegetables Properly combined veg meal Properly combined non-veg meal Any improperly combined meal 30 mins 2 hours 3 hours 4 hours 8 hours Results of not facilitating your natural cycles Stomach disorders like acidity.
Biscuits.coffee.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 ³W´ 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. Breads and Fruits Beverages like Tea.Cornflakes.milk or fruit juice 15 .
Avoid all saturated fat. Restrict your salt and sugar intake. Be careful about your fat intake. 16 . Where you eat ? 4. When you eat ? 3.carbohydrates and fats provide the nutrients.The 5 ³W´ Plan 1.Include fibre in your diet. Vitamins and minerals provide the micro-nutrients. 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. Fat can be saturated and unsaturated. Proteins. What you eat ? 2. It is better to restrict it now rather that having to stop it totally once you develop High BP or Diabetes.
Follow the ³ 5 Fruit-Veg/ day ´ Rule 17 .
The Food Pyramid 18 .
19 . Exercise only 2 hours after your meals. Instead of eating big meals. decide on one place in your house or office where you will eat your food. While eating your meals.lunch and dinner too. Sleep after about 2 hours Never eat immediately before any exercises. Never sleep immediately after your meals. concentrate only on eating and nothing else. We need to be role models for our children. It make a lot of difference to your digestive system. Where do you eat ? Do we ever sleep in the kitchen ? Like wise. set aside a time for your breakfast .When you eat ? Like we have a time for everything. Eat so as to facilitate your natural body cycles. have more smaller meals at regular intervals.
Spend at least 15.20 mins to complete your meals. Never sit down immediately. Drink water 20 mins after your meals. 20 .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 . Never drink water during your meals. Chew properly. Always stroll for about 15 mins after your meals. 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 ³NO´ to anyone ? Way you eat ? Eat slowly.
85 Apple shaped > 0.87 Women 0. which could be localized or generalized and which increases the body weight to more than 20 % of the ideal body weight.8 Grade of Fat Normal Grade 1 Grade 2 Grade 3 ± On Body Mass Index 19 ± 25 26 ± 30 31 ± 40 More than 40 21 .4 th Step Maintain your Body Weight Obesity can be defined as an excess accumulation of fat in the body . Types of Obesity Distribution of fat ± On Waist ±Hip ratio Normal Men 0.9 Pear Shaped < 0.
Lungs Heart Kidney Gall Bladder GI Tract Skin Skeletal Psychological Breathlessness Sleep Apnea High BP Myocardial Infarction Degenerative Changes Stone Formation Gas/ Acidity/ Belching Increased susceptibility to developing infections Osteoarthritis Increased risk of accidents Shyness Inferiority Complex Depression 22 .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 .
3. It leads to failure. It can only be controlled. 5.Treatment of Obesity 1. 2. 4. Add a variety of low calorie foods to avoid failure due to monotony. Exercise Aerobic exercise helps in weight loss. Diet Treatment Exercise Neuro-Muscular Stimulation Medication Surgery Diet Treatment Follow a reduced calorie balanced diet plan Never deprive yourself totally. it can never be cured 23 . Remember : Obesity is like a chronic disease.
5 th Step Organize your life well To have time to enjoy life. it becomes easier to take wise decisions. Less time will be spent on unimportant things. 24 . Organize your time realistically so that you can appreciate life rather than only survive it. Make integrity a part of your life and it will enable you to say ³ No ³ without feeling guilty. To make wise decisions. To simplify your life. To improve your physical and mental health. cabinets. Organized cupboard. To say ³ No ³ without feeling guilty.car and a clean working table make life less complicated. When your environment at home and workplace are under control. rooms .
25 . To be more thoughtful. Keep a record system and a disciplined budget and you will surely be able to manage your money well. It will be easy for you to remember important events and birthdays more easily. To love others . You can plan any and every thing and rest assured that all will be 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. When other areas of your life are well organized. To reach your goals. To be prepared. you will have the time and energy to be with the people you love. As you will manage your time well. To save money.
26 . you might meet them again during your fall. Kindness and humility never did any one any harm. 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.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.
giving the necessary priority to family time. Recover from ³ Workaholism ³ 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. 27 .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.
Ask questions and be available to listen to them. Practice the principle of ³ A hug a day keeps loneliness and tensions away ³ The days once gone are never going to come back. If you do not give the love and affection. Practice consistent. you might never be able to give it to them tomorrow FAMILY = Father And Mother I Love You 28 . Read together. Read out something interesting to your children at bed time or at any other time. Love does not mean having to say yes to all your children¶s demands. While in conversation with your wife or kids. Open your ears and listen. Help out in small activities. Don¶t be afraid to say no. give them undivided attention. Express affection . the attention and care they need now. loving discipline.
8 th Step Rediscover the hidden and the lost ³You´ 29 .
4. 5. Decide your approach ± gradual or instant Set a target date for quitting. 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 .do not keep cigarattes in handy . Let that date be an important date for you ± your birthday or your wedding anniversary etc You may substitute smoking for a lesser dangerous habit like chewing gum or amla supari etc After you have quit . .stay away from smokers .stay away from events that trigger your desire to smoke 30 2.9 th Step Stay away from smoking and alcoholism How to stop smoking 1. 3.
though not desirable . 1 ± 2 pegs once a week is acceptable The cardio-protective effect of alcohol consumption is much less in comparison to its other dangerous effects on the various systems of the body. 31 .How to stop alcohol Remember that alcoholism is an addiction and the best way to avoid it is to prevent it from happening. 3. 1. 2. 4. form of alcohol consumption. Control Alcohol before it controls you It is entirely your own will power which will help you from consuming alcohol. Social drinking is acceptable .
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 32 .
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 33 .
change the things that I can and the wisdom to know the difference . Take help from family. Forgive and forget .friends and colleagues. Ask your self . 34 . Tap all your resources.Steps to handle Stress Say . What is the best solution. Get a purpose in life.´ God .´ Is it a problem or is it an inconvenience ? ³ Practice the attitude of gratitude. ³ Write down the problem Accept the worst that can happen Find out the cause of the problem Find out possible solutions.give me the good sense to accept the things that I cannot change.
Early to bed and early to rise Exercise regularly Facilitate the natural body cycles Watch your body weight Organize your life well Be humble to all Spend true quality time with your family Rediscover the hidden and lost ³You´ Stay away from smoking and alcoholism 10. 6. 4. Learn how to handle stress effectively 35 . 2. 3. 8.The 10 Steps to Wellness 1. 7. 9. 5.
It increases your resistance to disease.well-being. It helps you develop positive ³ Addictions ³ that will carry on throughout your life. 36 .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.endurance and productivity.for self and for the company.
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 38 .