THE HEALTH MAGAZINE: A GUIDE TO FITNESS & WELLNESS
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CREATED BY: TRISH DAVID
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- TOTAL WELLNESSMENTAL/EMOTIONAL - SOCIAL - PHYSICALCONNECTED THROUGH A WELLNESS TRIANGLE
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- Hello! Welcome to The Health Magazine: A Guide to Fitness & Wellness Magazine. As you go through the magazine, you will be learning all about your health and wellness. For our first topic, you will be learning about the wellness triangle and each of the 3 different wellness. But before you go on let me introduce to you what total wellness is. Total Wellness is taking care of your health, but it doesn't only mean eating your fruits and vegetables and getting enough sleep.It means taking great care of your body by having a high mental/emotional, physical, and social wellness. Now that I have told you what total wellness is, I present to you the 3 domains of a wellness triangle. Meet Mental/Emotional, Social, and Physical Wellness!
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- In life, you will experience uncomfortable situations. These situations can lead to stress and this stress can affect your mental & emotional wellness. Stress, however, comes in 3 stages: Alarm, Resistance, and Exhaustion. In the end, that stress will pass.
- The difference between mental and emotional wellness:Mental Wellness - Being comfortable or having a positive impact with the people and surroundings around you, and even to yourself.Emotional Wellness - Your reaction or ability to handle stress, changes, and difficult times in your life.
- THE WELLNESS TRIANGLE: MENTAL/EMOTIONAL
- 100% Stress 75% Stress 50% Stress 25% Stress 0% Stress
- Social Wellness is the ability to interact with people, build and sustain relationships, and listening and understanding one's situations or needs.How to have a strong social wellness? Be positive; think of positive thoughts during bad days, engage with positivity when hitting a rough patch in a relationship.Be friendly; communicate and respect others, build relationships, having a friend may help reduce stress and increase both social and mental/emotional wellness.
- THE WELLNESS TRIANGLE: SOCIAL
- BE A GOOD FRIENDALWAYS TAKE CARE OF YOURSELFLEARN YOUR STRENGTHS, WEAKNESS & MISTAKES
- TOTAL WELLNESS - MODULE 1
- CARDIOVASCULAR ENDURANCE - Low intensity work out for a long period of time where the heart, lungs, and blood vessels work efficiently resulting in an increase of bone strength & heart health and decreases heart disease. (Examples: swimming & biking)
- (All sources came from Canvas Module 1 & all pictures came from StoryBoardThat pictures)
- THE WELLNESS TRIANGLE: PHYSICAL
- FLEXIBILITY - The range of motion your joints and surrounding muscles can perform. Good flexibility equals good posture, functional movements become easier, prevent injuries, and increases athletic abilities. Low flexibility equals back, shoulders, and neck problems.
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- SMART GOALS
- Experiencing mixed feelings is normal, when stressed. Defense mechanism and stress eating our ways we use when going through stress. Defense mechanisms is a response we occasionally do, but not aware we are doing it. While stress eating is where we eat our way to fulfill our nutrition's needs.
- Hey, Welcome Back! I hope you enjoyed and learned a lot about Total Wellness and the 3 important wellness. Now that you have some knowledge and background information about it, I shall introduce to you our second topic. Meet SMART Goals!A goal is an outcome you want to accomplish. In order to do this, you must make sure your goal is a SMART Goal. SMART goal is a goal where the word "SMART" is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-Bound. With the use of SMART goal, your goals will not only be smart but it will motivate you to complete it.To learn more about it, go to the next page!
- DON'T FORGET: Stress can be managed. Managing your time, having patience, and focusing on what matters, that stress will soon leave and you will be okay!
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- M = MEASURABLE
- A = ACHIEVABLE
- S = SPECIFIC
- Relationships - Having a good social wellness leads to a relationship and it can be a friendship, family, co-worker or significant other relationship.
- Specify what you want to achieve and make it clear and understandable. A goal that is specific will make it easier to achieve and inspire you to complete it, since you exactly know what you want to do.
- But remember relationships can become toxic, so to prevent that and maintain a healthy one, do the following:
- Being motivated plays a big role in accomplishing your goal and in doing so, your goal should important and relevant to you.
- When putting a numerical value to your goal, choose a number that's just right. A number not too high that it will stop you or too low that it will not motivate you at all.
- Make sure that you know, if you have achieved your goal. You can do this by putting a REALISTIC numerical value, in order to keep track of your progress.
- -Listen and understand each other -Trust and respect one another -When going into an argument try to -solve it in a civil matter -Be positive even in rough days -Always have their back no matter what.
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- STRESS EATING - Mental/Emotional stress also affects our Physical Wellness. It targets our nutrition causing us to either go through under or over eating. Yet, it can be avoided by eating healthy foods, eating regular & complete meals and not skipping meals
- MUSCULAR ENDURANCE - Muscles exercising a low weight for a long period of time. (Ex. walking lunges & doing as many push ups in 1 minute)MUSCULAR STRENGTH - Muscles exercising a high weight for a short period of time. (Ex. 200 lb bench press & 75 lb bicep curls)
- UNDER-EATING - Loss of appetite. At risk for calcium, vitamin D deficiencies, and fatigue. Eat nutrient-dense and healthy high-calorie foods.OVER-EATING - A craving for sugary and fatty food. Decrease B12, magnesium, and calcium. Resulting a person irritability and more nervous.
- BODY FAT COMPOSITION - Amount of fat in your body. High body fat composition means higher risk of Type 2 Diabetes, Kidney & Heart disease, Stroke, and High Blood Pressure. Maintaining a low body fat composition reduces the risk of Type 2 Diabetes and diseases (specifically cardiovascular), longer life, stronger bones, and higher metabolism.
- PHYSICAL WELLNESS AND SETTING GOALS - MODULE 2
- (All sources came from Canvas Module 2 & all pictures came from StoryBoardThat pictures)
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- T = TIME-BOUND
- R = RELEVANT
- Having a deadline is important as it tells yourself to work harder and do better at something you desire.
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