Physical Fitness, Mental and Spiritual Wellbein

Junior (College 3rd year) ・Healthcare&Medicine ・APA ・3 Sources

Physical fitness, mental and spiritual wellbeing are key aspects in helping an individual lead a healthy life and avoid costs affiliated to ill-health. People are predisposed to various diseases due to factors such as lifestyle, family history, genetics, gender and age. However, there are standard practices that can be followed to help an individual avoid infections and development of certain health conditions and lead a healthy life. This paper will give an outline that is intended at helping a female older than 35 years, who is considered border line obese, avoid risky health behaviour and optimize their health. The outline consists of daily, weekly and monthly routines that are manageable to a middle-class individual in terms of time and resources available to them.

1. Physical

One of the common health threats for Americans is obesity (Wang et al., 2008). Therefore, she should ensure that she regulates her carbohydrate and fats intake. She should eliminate tobacco and minimize alcohol intake. Many health problems are affiliated to these two substances (Bell et al., 2011).
The dietary plan will consist of a balanced diet. This will ensure that she avoids staying hungry while at the same time ensuring that body gets all the important food components rather than merely concentrate on high energy foods.
She should also spare four hours spread over at least two days each week for physical exercises such as jogging.

2. Avoiding conditions related to family history

She should minimize cholesterol intake, avoid smoking, alcohol and regulate salt intake. Tobacco and alcohol tends to increase stress.
Individuals who are predisposed to these conditions should exercise more. This will necessitate that she avoids weight gain and lowers her blood pressure.
She should dedicate at least twenty minutes of each morning to undertake daily relaxation procedures such as meditation, deep breathing and healing prayer.
The subject should obtain prescriptions for antioxidants that will aid in reducing blood pressure through dilation of arteries.

3. Emotional

Emotional stress can be reduced through meditation and deep breathing sessions.
It can also be handled through supportive family systems that are sensitive to the emotional needs and issues facing their members.
At this age, she is likely to undergo a midlife crisis (Wethington, 2000). Therefore, she should remain close to her family and friends or find a counselor with who she can share her problems and deliberate on solutions.
If she is a religious person, she should become part of a congregation.
She should also come up with a more organized daily schedule to ensure that she gets enough sleep.

4. Social

The subject should keep close to her family. In case she does not live with them, she can spare one half of a day on the weekend to visit them.
She should also consider reconnecting with older acquaintances such as childhood and high school friends.
She can also involve her employer to help her achieve work-life balance and ensure that she gets time for social activities.


Bell, K., Salmon, A., & McNaughton, D. (2011). Alcohol, tobacco, obesity and the new public health. Taylor & Francis.
Wethington, E. (2000). Expecting stress: Americans and the “midlife crisis”. Motivation and Emotion, 24(2), 85-103.
Wang, Y., Beydoun, M. A., Liang, L., Caballero, B., & Kumanyika, S. K. (2008). Will all Americans become overweight or obese? Estimating the progression and cost of the US obesity epidemic. Obesity, 16(10), 2323-2330."

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