Lab 1 - Your Wellness Profile & Lifestyle Evaluation

1) Consider how your lifestyle, attitudes, and everyday behaviours relate to each of the nine
dimensions of wellness then state 3 strengths and 1 weakness for each. For example, under
Physical Wellness I might list:

+ I exercise, I get regular checkups, I brush my teeth after every meal

- I eat a lot of sugary foods

A. Physical Wellness: To maintain overall physical health and engage in appropriate

physical activity (e.g., I have stamina, I have strength, I have flexibility, I have a healthy
body composition, etc.)
1) I do exercise.
2) I am eating enough food and absorbing enough protein everyday.
3) I sleep 8-10 hours every night.

B. Emotional Wellness: To have a positive self-concept, deal constructively with your

feelings, and develop positive qualities (e.g., I am optimistic, I am trusting, I have self-
confidence, I have determination, etc.).
1) I am positive.
2) I am grateful.
3) I am having a balance life. (Trying to/ Improving)

C. Intellectual Wellness: To pursue and retain knowledge, think critically about issues,
make sound decisions, identify problems, and find solutions (e.g., I have common
sense, I can be creative, I am curious, etc.)
1) I can fix problems.
2) I have analyzed skill.
3) I have social skills.

D. Interpersonal/Social Wellness: To develop and maintain meaningful relationships with

a network of friends and family members, and to contribute to your community (e.g., I
am friendly, I am good-natured, I am compassionate, I am supportive, I am a good
listener, etc.).
1) I am a good speaker.
2) I am friendly.
3) I am kind
E. Cultural Wellness: To accept, value, and even celebrate personal and cultural
differences (e.g., I refuse to stereotype based on ethnicity, gender, religion, or sexual
orientation; I create relationships with those who are different from myself; I maintain
and value my cultural identity).
1) I don’t judge people by what their look.
2) I don’t regret the pass because it can’t change and I should look forward.
3) I maintain myself respect experiencing more in life.

F. Spiritual Wellness: To develop a set of beliefs, principles, or values that give meaning
or purpose to one’s life; to develop faith in something beyond oneself (e.g., I have
religious faith, I am of service to others).
1) I have good faith.
2) I like to pray.
3) I do medication.

G. Environmental Wellness: To protect yourself from environmental hazards and to

minimize the negative impact of your behaviour on the environment (e.g., I carpool, I
recycle).
1) I recycle and make sure each piece of trash are belong their categories.
2) I do not throw trash on the floor.
3) I clean up after when I am in public places or home.

H. Financial Wellness: To live within your means and manage your money in a way that
gives you peace of mind (e.g., I budget planning and saving).
1) I spend money on people who I love.
2) I spend money on food I like.
3) I spend my money supplement.

I. Occupational Wellness: To gain a measure of happiness and fulfillment through your

work (e.g., enjoy what I do, I feel valued by my manager, I build positive relationships
with co-workers, I take advantage of opportunities to learn and be challenged).
1) I volunteer in the church.
2) I helps homeless peoples.
 3) I am always willing to help in anytime.

2. Next, indicate where you currently fall on the wellness continuum for each dimension by
assigning a numerical score out of 10 in the table below. For example, if I am unhappy with my
current level of physical wellness, I might score myself a “4”, etc.

Physical 9 Emotional 6 Intellectual 8

Interpersonal 7 Cultural 6 Spiritual 5
Environmental 7 Financial 5 Occupational 8

Wellness Continuum

Low level Physical, psychological Change High level

of wellness emotional symptoms and growth of wellness

0 1 2 3 4 5 6 7 8 9 10

Using Your Results

3) Are you satisfied with your current wellness scores? In which dimension(s) would you most
like to increase your level of wellness?

Yes, I am satisfied with my current wellness scores.

Financial would most likely to me to want it to improve, I think I can do better, I have been
mentioning how good and well on spending my money, but I did not mention how to save
it. And since my mom are starting to not support me, I will have needed a job, in order to
improve my financial wellness.

What Should You Do Next?

4) Consider some possible target behaviours for a behaviour change program (coming up in
the Healthy Lifestyle Management Plan assignment). What personal behaviours would you
change in order to improve your level of wellness in the dimensions you scored lower in?
Below, list 2-3 possible target behaviours and name the wellness dimension(s) they would
improve. For example: 1. Eating less red meat – physical wellness. 2. Reducing my
screentime – physical, emotional wellness.
Note: If you need more help choosing a personal target behaviour, complete the lifestyle self-
assessment questionnaire below then come back to this question.

Target Behaviour Wellness Dimension

1. Eat enough vegetables for my body, so I Psychical Wellness.
can become healthier in the body and
have better skin quality.

2. Learn how to speak with the correct tones Intellectual Wellness.

and use the correct words when it comes
to deep conversation.

3. Start saving money and control my Financial Wellness.

expenses through the month and have a
job so I can have more freedom and
control on my financial wellness.

Lab #1 Continues Below

(You’re not finished yet ;)
 Lab 1 Continued - Lifestyle Evaluation

5) How does your current lifestyle compare with the lifestyle recommended for wellness? For
each question, choose the answer that best describes your behaviour then add up your score
for each section. (Indicate the number by bolding it or changing its font colour).

Exercise/Fitness Almost Always Sometimes Never

1. I engage in moderate exercise, such as brisk walking or 4 1 0
swimming, for the equivalent of at least 150 minutes per week.
2. I do exercises to develop muscular strength and endurance 2 1 0
at least twice a week.
3. I spend some of my leisure time participating in individual, 2 1 0
family, or team activities, such as gardening, bowling or
softball.
4. I maintain a healthy body weight, avoiding overweight and 2 1 0
underweight.
Exercise/Fitness Score: ___9___________

Nutrition Almost Always Sometimes Never

1. I eat a variety of foods each day, including 5 or more servings 3 1 0
of fruits and/or vegetables.
2. I limit the amount of saturated and trans fats in my diet. 3 1 0
3. I avoid skipping meals. 2 1 0
4. I limit the amount of salt and added sugars I eat. 2 1 0
Nutrition Score: ______________

Tobacco Use Almost Always Sometimes Never

1. I avoid smoking cigarettes. 4 1 0
2. I avoid using a pipe, vape, or cigars. 2 1 0
3. I avoid spit tobacco. 2 1 0
4. I limit my exposure to environmental tobacco smoke. 2 1 0
Tobacco Use Score: _____________

Alcohol and Drugs Almost Always Sometimes Never

1. I avoid alcohol, or I drink no more than 1 (women) or 2 4 1 0
(men) drinks a day.
2. I avoid using alcohol or other drugs as a way of handling 2 1 0
stressful situations or the problems in my life.
3. I am careful not to drink alcohol when taking medications 2 1 0
(such as cold or allergy medications) or when pregnant.
4. I read and follow the label directions when using prescribed 2 1 0
and over-the-counter drugs.
Alcohol and Drugs Score: ______________
 Emotional Health Almost Always Sometimes Never
1. I enjoy being a student, and I have a job or do other work 2 1 0
that I enjoy.
2. I find it easy to relax and express my feelings freely. 2 1 0
3. I manage stress well. 2 1 0
4. I have close friends, relatives, or others whom I can talk to 2 1 0
about personal matters and call on for help when needed.
5. I participate in group activities (such as community or 2 1 0
spiritual organizations) or hobbies that I enjoy.
Emotional Health Score: ______________

Safety Almost Always Sometimes Never

1. I wear a seat belt while riding in a car. 2 1 0
2. I avoid driving while under the influence of alcohol or other 2 1 0
drugs.
3. I obey traffic rules and the speed limit when driving. 2 1 0
4. I read and follow instructions on the labels of potentially 2 1 0
harmful products or substances, such as household cleaners,
poisons, and electrical appliances.
5. I avoid using a cell phone while driving. 2 1 0
Safety Score: ______________

Disease Prevention Almost Always Sometimes Never

1. I know the warning signs of cancer, heart attack, and stroke. 2 1 0
2. I avoid overexposure to the sun and use sunscreen. 2 1 0
3. I get recommended medical screening tests (such as blood 2 1 0
pressure and cholesterol checks and Pap tests), immunization,
and booster shots.
4. I practice monthly skin and breast/testicle self-exams. 2 1 0
5. I am not sexually active or I have sex with only one mutually 2 1 0
faithful, uninfected partner or I always engage in “safe sex”
(using condoms) and I do not share needles to inject drugs.
Disease prevention Score: _____________

Scores of 9 and 10. Excellent! Your answers show that you are aware of the importance of this
area to your health. More important, you are putting your knowledge to work for you by
practising good health habits. As long as you continue to do so, this area should not pose a
serious health risk.

Scores of 6 to 8. Your health practices in this area are good, but there is room for improvement.

Scores of 3 to 5. Your health risks are showing.

Scores of 0 to 2. You may be taking serious and unnecessary risks with your health.

Continued below.
Using Your Results
6) How did you score? In which areas did you score lowest? Are you satisfied with your scores
in each area? In which areas would you most like to improve your scores? (You can base this
response on the above questionnaire as well as the first part of the Lab).

7) What should you do next? To improve your scores, look closely at any item to which you
answered “sometimes” or “never”. Identify 3 possible targets for a health behaviour change
program. For each item on your list, identify your current “stage of change” and one strategy
you could adopt to move forward. Possible strategies might be obtaining information about
the behaviour, completing an analysis of the pros and cons of change, or beginning a written
record of your target behaviour.

Negative Habit to Target for Your Current Stage of Possible Strategy for Change
a Behaviour Change Plan Change with this Habit

1. Chewing my nails Action Discipline, control myself

once I want to do it.

2. My spending habits Contemplation Control how much I spend on

food

Creating a budget for my

social eating time.

3.

SOURCE: Adapted from Healthstyle: A Self-Test, developed by the U.S. Public Health Service. The behaviours
covered in this test are recommended for most North Americans, but some may not apply to people with certain
chronic diseases or disabilities or to pregnant women, who may require special advice from their physician.
Transcribed from Fit & Well; Core Concepts and Labs in Physical Fitness and Wellness, by Fahey, Insel, Roth and
Wong, to Word format by Prof. Amanda Smith, Centennial College, 2021.