Your Guidebook to Wellness
Updated: 7/7/2020
Your Guidebook to Wellness
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Storyboard Text

  • Total Wellness
  • Physical Wellness and The Art of Goal Setting
  • Fitness and Health Assessments
  • Total wellness is the combination of the three aspects of wellness; mental, physical, and social. They all are connected. For example, being physically well could grow your confidence, making you mentally well, and because you are more confident, you will get more friends, making you socially well.
  • Picking a Physical Activity
  • Physical Wellness is the part of total wellness that encompasses how you are on the outside. It covers hygiene, fitness, and things like posture and eye contact. To gain this aspect, you can exercise for at least 30 minutes per day, take a shower at least every night, stand and sit up straight, and when speaking or being spoken to, make eye contact. A good way of marking your progress is to set goals. An amazing goal setting technique is to employ SMART goals. They are Specific, Measurable, Achievable, Realistic, and Time bound. Smart Goals are an easy way to see how far you have come.
  • A Healthy Lifestyle
  • The first step to getting better is to know how you were before. So, the first step to being physically well is to weigh yourself. Weight is a touchy subject around a lot of people, and with good reason. Many people do not like their weight amount. When you weigh yourself, wear "minimal clothing and use the restroom" beforehand. Next, you will find your resting heart rate. "To measure your resting heart rate, place your index and middle fingers of one hand on the radial or carotid artery. Count the number of beats for ten seconds, then multiply the number by six to the get the number of beats per minute." a normal resting heart rate is between 60 and 100 beats per minute. Next, you should take your blood pressure. A normal person's blood pressure is less than 120/80 mm Hg. After, you will calculate your BMI. It is equal to your weight divided by your height squared. "A BMI of less than 25 means that you are at an acceptable weight for your height. A BMI between 25 and 30 means you are overweight, and a BMI over 30 means you are obese." The only downfall is that it doesn't count lean body mass, meaning a "healthy athlete could fall into the overweight and obese category." Lastly, you will take your circumference measurements, measuring around your waist, hips, chest, thigh, and upper arm. After about a month of exercising every day, do these measurements again, and you hopefully see results.
  • Proper Nutrition
  • There are many physical fitness activities to pick from, and there are also a lot of factors in the choosing process. They include: "Which components of physical fitness do you need/want to improve, what types of activities do you enjoy, why types of activities help you manage your stress, what sports skills do you have, would you like to participate with others in these activities or on your own, where are your chosen activities offered, and will you need special equipment or facilities to participate in your chosen activity?" You also must think about your current health.
  • In order to stay Physically well, you must watch what you eat. This does not mean to eat a salad every day or eat 50 carrots in one serving. You just have to monitor your calories and what you eat. If you are currently trying to lose weight, then you must in turn eat fewer calories than you burn, so then your body can begin to use its fat for energy. If you are trying to gain weight, then you can eat more calories than you burn, so your body stores fat. Also, when you feel like something is off with your body, then you must tell a doctor. Some aspects of your physical health you have no control over, as shown with Bob Harper's heart attack.
  • Good nutrition is essential to a healthy life. When eating, remember that proteins should be 10-35% of total calorie intake, carbohydrates should be 45-65% of total calorie intake, and fat should be 20-35% of your total calorie intake. When eating, you want to avoid empty calories, which are found in food with lots of calories and little nutrients. You should also avoid trans fat and saturated fat too. It is also important to keep a good ratio between the food group. When the ratio is broken, it becomes a case of "Portion Distortion." For example, many ready to eat meals give you more than you really need. Lastly, never fall into the trap of fad diets. Keto, Raw, Paleo, they are all just unhealthy and bad for you. You lose weight, but it is never in places you would want to lose it.
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