Part 1: Assess your health level.
Assess your health level. Physical health includes nutrition, physical quality and medical care. Medical care refers to the measures taken to promote health, including regular physical examination, preventive medical measures, avoiding smoking, excessive drinking and drug abuse. Questions that can help you measure your health level include: What are your health goals? Have you considered hiring a personal fitness trainer? Still have a coach who wants to consult?
Do you want to improve your overall physical fitness? Still want to increase core strength, promote cardiovascular health or exercise upper body muscles?
Do you want to change muscle lines or improve your physical fitness?
2. Evaluate your nutritional health level. Nutritional health level can indicate whether your body is getting enough and necessary nutrition. Study your daily diet to see if it can meet the needs of your body and if there is anything that needs improvement.
3. Evaluate your mental health level. Mental health refers to your ability to cope with difficulties and balance emotions. Study your current mental health level. What is your most frequent emotion? Can you control your emotions well? What changes do you want to have in your mental health, or what improvements do you want to get?
4. Evaluate your mental health level. Mental health has nothing to do with a person's religion or belief. The focus is on your outlook on life and your control over life. Mental health shows that you can find meaning, hope, comfort and inner peace through work, nature, art, music, family or voluntary service.
Assess your current mental health level. Are you satisfied with your life? Is your life aimless and mediocre?
5. Evaluate your emotional and interpersonal health. Emotional and interpersonal health focuses on your ability to perceive, accept and handle your own and others' emotions. A high level of emotional health shows that you are good at regulating your emotions and can get help from people around you. On the contrary, a low level of emotional health will exhaust your energy and happiness. Is there anything you want to improve about the current interpersonal relationship, stress level, self-esteem and outlook on life?
Are you happy? Do you feel tired because of interpersonal or emotional problems?
6. Evaluate your intellectual health, including your information and knowledge reserves, and your ability to use creative, critical and analytical thinking. Learning ability, problem-solving ability and thinking ability are important aspects of intellectual health. What is your mental health level? Can you get rich inspiration from life? Or are you a boring person?
Are you a creative person?
Do you often use critical thinking and analytical thinking?
7. Evaluate your social health. Social health refers to a person's understanding of his role in society and the world, and his ability to adapt to the role. Assess your social health. Can you get a sense of security and self-confidence from your social role?
Can you easily cope with new and different social roles?
8. Evaluate your occupational health. Occupational health level emphasizes positive working attitude and healthy and fulfilling career path. Evaluate your occupational health level. Can you find participation in your work?
Do you appreciate your work?
Do you think your work is substantial?
Are you satisfied with your career path?
9. Assess your economic health. Economic health means that your financial situation is good and stable. Evaluate your financial health. Can you support yourself?
Economically, do you think your future is secure?
Do you have the habit of budgeting?
10, evaluate your environmental health level. The level of environmental health is related to a person's environmental awareness. Your own happiness is actually closely related to the quality of your surroundings. Evaluate your environmental health level. Do you breathe enough fresh air and drink enough clean water? How long has it been since you enjoyed the sunshine?
Do you take time to enjoy your environment?
Do you consciously save energy?
Part 2: Setting Health Goals
1, set health goals. After a comprehensive assessment of your personal health, it's time for you to set goals. The goal set at the beginning should be simple and feasible. If the goal is too difficult, it is easy to hit you. You don't want to give up in the first place. First of all, you can go to the gym to check your basic physical condition. If you are overweight or have a medical history, you'd better make health goals with the help of a doctor.
Let's start by walking more. Park the car a little farther from home; Take the stairs instead of the elevator; Take a walk or walk the dog nearby.
If you are overweight or have serious health problems, such as heart disease, respiratory diseases and arthritis, please ask a doctor to help you make a safe and reasonable health plan.
The exercise you choose should be based on your own interest, and don't blindly listen to other people's opinions, because interest is the best motivation.
Exercise should be gradual and gradually increase the intensity of exercise until the body adapts. If you haven't engaged in strenuous exercise in the past five years, it's unrealistic to challenge triathlon directly. Start with simple and gentle exercise and gradually increase the amount of exercise according to your own situation.
Be patient. First of all, you can try some relaxing exercises, such as yoga, Tai Chi or Qigong. These traditional exercises can not only improve health, relieve stress and pain, but also improve physical strength and balance.
2. Set nutrition and health goals. There are so many suggestions about healthy eating, how do you know which one is correct? Start with the following points: please ask a professional dietitian to tailor a nutritious meal for you.
Try to eat original food. Choose fresh ingredients and avoid using processed foods. Use ceramic pot. When you are in a hurry, eat some simple food, such as rice, beans or vegetables. Try to make food a week in advance and then put it in the refrigerator, which can save a lot of time.
Eat less red meat, even if you eat red meat, it is recommended to eat free-range livestock instead of feeding them. Eat more fish and choose wild fish instead of feed fish. Eat more birds without skin.
Increase the intake of vegetables and fruits. But because fruits contain sugar, the intake of vegetables is higher than that of fruits.
Drink more water.
Beware of food allergies. If you suspect that you are allergic to a certain food, try not to eat it for at least two weeks. Foods that may cause allergies include gluten, milk, dairy products containing lactose, woody nuts, shellfish, eggs and soybeans.
There are many dietary nutrition suggestions for children, adults, the elderly and other groups on the website of China Nutrition Society.
Stick to your new plan, try to stick to it for 30 days, make it a habit, and then comprehensively evaluate the changes your plan has brought you. When you start to implement a new plan, your body may need an adaptation period, during which you may feel all kinds of discomfort, but only by overcoming discomfort can you make long-term changes. Any plan must be adhered to long enough to see the effect. It's really not easy to persist. I suggest you join some professional groups that can help.
3. Set mental health goals. It takes some efforts to achieve mental health. But with proper methods, depression, anxiety or other mental health problems can be alleviated. Try the following methods to relieve depression, anxiety and nervousness: take a break every year.
Go out for a walk when you are uncomfortable.
Take time to do some relaxation exercises you like, such as reading, gardening or watching movies.
Learn and use the correct method to take a deep breath. When inhaling, enlarge your abdominal cavity, not your chest. We often say that abdominal breathing relies on expanding abdominal muscles to make the diaphragm (membranous muscles below the lungs) sink, thus completing the breathing movement. Abdominal breathing and deep breathing 100 times a day.
Make positive self-suggestion. Positive self-suggestion includes "I can do it", "I succeeded", "I will get better and better" and so on. Write these positive self-suggestions on post-it notes where you can see them.
Ask a doctor or support group for help.
Remember, if you are taking medicine to treat a mental illness, don't stop taking the medicine or change the dosage without authorization, or you will face extremely dangerous consequences. All changes should strictly follow the doctor's instructions.
4. Set mental health goals. Many methods to improve mental health are also applicable to improve mental health, such as deep breathing combined with abdominal breathing. Abdominal breathing relies on expanding abdominal muscles and sinking diaphragm (membranous muscle under the lungs) to complete breathing. Abdominal breathing and deep breathing 100 times a day.
Meditate several times a week. After mastering the method of meditation, slowly increase the meditation time according to your own situation.
When meditating, remind yourself to stay calm and focus on the present.
Part III: Establish and stick to the health plan
1, first find out the aspects that need to be improved. Only by objectively evaluating your health level in all aspects can you make a suitable health plan for yourself. Give yourself a perfect score of 10. The higher the score, the higher the health level.
You can know what your shortcomings are by scoring the results.
However, it should be remembered that all aspects of health are interrelated, and we can't just focus on relative deficiencies and ignore the overall health.
2. Set goals. After determining all aspects of health and recognizing your own shortcomings, you can set goals. Write down the specific goals you want to achieve in all aspects. Short-term goals should be realistic and feasible, so as to help realize your long-term goals step by step.
Similarly, long-term goals should be reasonable and feasible. For example, you are now 25 years old and want to accumulate enough economic strength before retiring at the age of 65. This is a reasonable and feasible long-term plan. If you want to be a billionaire before the age of 30, it's unrealistic.
Be patient with yourself. A person's growth is not easy, let alone achieved overnight. I believe that as long as you work hard, there will always be changes, so don't be depressed even if you don't see progress for a while.
3. Record your progress. Make a table or log of your health level and various goals. Evaluate yourself regularly. Have you become happier? Do you feel more satisfied? Are you more energetic? Have you accumulated more happy time? Has your interpersonal relationship improved?
Make a calendar, record the changes of health level, mark important days and major progress on the calendar, and let yourself see your progress. First of all, you should indicate your basic health level in all aspects and wait for a month or two to see if there is any progress.
You should see your progress, because progress is the biggest motivation to move on.
4. Update your health plan in time. When you continue to make progress, you may find that the time required to complete your goals is different from what you expected, or you may find that some goals are not necessarily achieved. So, review your progress and adjust your goals every six months or so. Only in this way can you ensure that your health plan meets your personal needs and is consistent with your personal development. The realization of personal health is a dynamic process. With the changes of personal needs, goals, environment and interpersonal relationships, the standards of personal health will also change.
Although your personal situation will change, as long as you always know your goals, you can minimize the impact of unknown factors. For example, if you plan to lose 10 kg in the next 6 months, then wait until 6 months to re-examine this goal and ask yourself, are you satisfied with your current weight? Do you want to get thinner? If you are satisfied with this weight, then your next goal should be to keep it up. If you are not satisfied, then your new goal may be to lose 10 kg in the next 6 months.
Step 5 ask for help. The support of others is very important, which is the driving force for you to keep moving forward. They will ensure that you are responsible for yourself, encourage you when you need help, and even work with you. Please receive professional guidance and help when necessary. If you plan to improve your physical and mental health through diet and nutrition, it is recommended to consult a professional dietitian.
If you have financial problems, you can consult a financial adviser.
Join various support groups that can help you solve problems.
Establish mutual assistance with friends, spouses or family members to solve all aspects of health problems together. For example, if you are trying to improve your economic health, it will not only help solve the economic health problems, but also promote the development of your relationship health and emotional health.
Tip: Be kind to yourself. Be honest with the status quo and goals.
Give yourself some practical rewards occasionally. Buy yourself something you want, but only if it doesn't hinder your development.