Final Assessment

Overall, this course was very beneficial. I have expressed my inability to practice meditation throughout the course but it’s not because I don’t like it. I believe that there are other forms of meditation that will suit me better. For me, meditation is something that will help me become more productive and I feel that engaging myself in something that I enjoy and not forcing myself into something that I’m not comfortable with is much better. For instance, painting and drawing is one that I consider a form of meditation. This is something I plan to do more often. I have not implemented the activities I planned for myself yet but I am working on it. I have my family’s support so I know that I won’t fail. It’s been a great pleasure to be a part of this class and I wish all the best to everyone!

Unit 9 Final Project

Integral Health

Life in today’s modern world is very complex and full of detours that often prevent us from achieving an overall feeling of wellness. Every day people make choices that can affect the longevity and the quality of life. An exemplary measure of good health is being fit physically, mentally, spiritually, emotionally and socially. According to the World Health Organization (WHO), health is defined as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (who.int, 2011). Wellness is a constant process of awareness toward a more successful existence. Lifestyle is determined by each individual; therefore, wellness can be achieved by making lifestyle changes. Although most of the ideas about staying well are the same for all people, health and wellness program is not a one size fits all. It needs to be tailored to the individual’s needs. On the same token, as important as it is for individuals to achieve optimal health, it is also crucial for health and wellness professionals to incorporate the same practices in their own life. Health care professionals serve as role models. Those who follow their own advice create awareness of health issues through their practices and provide better counseling and motivation to their patients. Health professionals should practice what they preach or better yet practice what they teach. Patient education is a corner stone of the health care profession. If a health care professional cannot lead by example then they would not be good educators since they are unlikely to be effective at promoting good health practice.

Assessment

            Adopting positive lifestyle changes to live a healthy life is sometimes not easy as it seems. Life is full of stressors that can compromise the health and the very existence of our being. Stress can impact our health in many ways and physical appearance can sometimes overshadow what is truly going on inside our body. Being truthful and accepting your self is the key to health and happiness. Acceptance allows us to love our self and extend our love to others. How does my health measure with regards to my physical, psychological, and spiritual well-being? Personally, I consider my health as a work-in-progress. There is always room for improvement. In general, I likened our health to cars; our body needs regular maintenance in order for it to stay reliable and in good condition. In order to maintain good health, I need to focus on all aspects of my well-being and address each of them accordingly. At the age of forty-two, I am grateful to have the physical abilities that unfortunately others may not have; however, it does not mean that I am conditionally and physically fit. It is a known fact that as we age, our body naturally deteriorates and sometimes loses its ability to fight off illnesses. Obvious reasons dictate us to follow common sense and engage in some kind of physical activity but lack of mind-training prevents us from accomplishing what we set out to do. Activities encourage the development of the physical dimension and discourage bad habits such as smoking. As a smoker, I have placed a limit on my endurance and other capabilities. Based on my level of fitness or lack thereof, I would rate my physical well-being a five. My psychological and intellectual dimension is by far the most cohesive. Unlike my physical body, my mind is always running a marathon. I am actively striving to expand and challenge my mind at home, work, and school. I would rate my psychological well-being an 8. Spirituality and religion are important components of personality and identity development because they give us meaning and purpose in life (Schwarzbaum and Thomas, 2008). In addition, spirituality has also been used as a source of support. I am aware of the importance and the benefits of being spiritually involved; however, this is the area that needs the most attention in my life. For this reason, I would rate my spirituality a four. As a catholic, I know my duties and obligations when it comes to my family and my community but I lack the involvement that would foster a greater relationship and experience.

Goals

As I attempt the wellness path, my goals are to enhance all the aspects of my well-being. To start, I need to incorporate exercise in my daily activities. Exercise does not have to be rigorous but enough to encourage attention, desire, and participation. The main objective is to promote the idea of exercise. A low intensity exercise such as a walk to the park can improve mood and increase energy. In time, this can progress to a trip to the gym. A smooth transition when dealing with lifestyle changes is often acceptable rather than abrupt change. Physical inactivity has repercussions. Physical inactivity can lead to chronic diseases such as diabetes, cardiovascular disease, osteoporosis, cancer, and even early death. Physically inactive people are twice as likely to develop coronary heart disease as active people. People who are overweight are more likely to suffer from high blood pressure, hypertension, and may increase the risk of developing several types of cancer such as cancers of the colon, esophagus, and kidney (healthyamericans.org, 2011). There are a lot of benefits of exercise. Exercise promotes creativity, productivity, improves memory, increases self-confidence, makes you feel happier and better about yourself, calms your mind, and improves the mind-body connection (Pawlik-Kienlen, 2007). Exercise can change my mind set by seeing obstacles as challenges. The mind and the body are interrelated and inseparable entities. Besides aesthetic appeal, the psychological benefits of regular exercise can be very significant. Psychological effects of exercise include improved self-esteem and greater sense of self-reliance and self-confidence, improved mental alertness, perception and information processing, increased perceptions of acceptance by others, decreased overall feelings of stress and tension, reduced frustration with daily problems, and a more constructive response to disappointments and failures (absolutefitness.co.uk, n.d).  Spirituality plays a vital role in our mental health. Being spiritually involved in my aspect of well-being will give me an opportunity to develop a higher consciousness and provide a sense of balance. Regardless of one’s religious or spiritual beliefs, the spiritual journey leads to greater self-awareness, consciousness, and compassion for others. “Religion and spirituality often contributes to a sense of being part of something larger than ourselves (Plante, 2008).”

Practices for Personal Health

The body’s natural relaxation response is a powerful antidote to stress. A couple relaxation techniques that I would benefit greatly from are deep breathing and visualization. Deep breathing can help bring my system back into balance by reducing stress hormones. Visualization technique has been proven to relieve pain and speed up the healing process. Visualization will help me gain a greater insight into my own self.  In addition the calming physical effects of deep breathing and meditation, they will also help increase my energy, focus, and boosts motivation. Motivation will enable me to engage in other physical activities. I’ve always loved to dance. An aerobics class that includes dance moves will be an ideal form of exercise. The idea of heading to the gym or a doing an outdoor exercise is often less appealing to me. I also prefer to exercise alone since I find health clubs intimidating. I would create a short work-out regimen such as stretching exercises that I can fit in my daily schedule. To flourish in my spirituality, I would start to pray more and attend mass more often.

A daily log book can be an important tool to measure my progress. My daily log book would be a reflection of me as a person. Support from my families and friends are also very important. Maintaining my long-term practices for health and wellness will come from social support. Social support is crucial in in the development of our well-being. All of our needs must be addressed in order for our minds and bodies to coordinate effectively.

References

Anonymous. (N.D). Psychological Benefits. Retrieved April 28, 2011 from http://www.absolutefitness.co.uk/articles/psychological_bfits/index.htm

Dacher, E. (2006). Integral Health. The Path to Human Flourishing. Basic Health Publications, Inc.

Health Impact of Obesity and Physical Inactivity. (2011). Retrieved April 28, 2011 from http://healthyamericans.org/pages/?id=244

Pawlik-Kienlen, L. (2007). The Emotional Benefits of Exercise: The Health Benefits of Fitness Include Self Confidence & Insight. Retrieved May 1, 2011 from http://www.suite101.com/content/treadmill-fitness-for-mind-soul-a30734#ixzz1LE1zazQ6

Plante, T. (2008). What Do the Spiritual and Religious Traditions Offer the Practicing Psychologist? Retrieved May 2, 2011 from http://www.psychologytoday.com/files/attachments/34033/pp2article.pdf

Schwarzbaum, S., Thomas, J. (2008). Dimensions of Multicultural Counseling: A Life Story Approach. Retrieved May 2, 2011 from http://www.sagepub.com/dimensionsofmulticulturalcounselingstudy/04/intro.htm

WHO. (2011). Re-defining “Health”.  Retrieved May 1, 2011 from http://www.who.int/bulletin/bulletin_board/83/ustun11051/en/