How to build a personal health plan that works

Everyone needs a personal health plan. It might not look the SAME for everybody, but there will be some similarities.

If you’ve been wanting to build a personal health plan for yourself..

• You’re in the right place

A personal health plan is going to help you: 

• Build better habits
• Lower your risk of developing severe diseases 
• Stay motivated 
• Feel fulfilled 

And stay healthy, 

• Physically
• Mentally
• Emotionally.
• Even socially (if you like).

It’s just a way to follow a healthy plan to a good life. It doesn’t have to:

*Look aesthetic*

• Be expensive 
• Seems difficult or hard to follow

It just needs to be something that will help you reach your goals. 

Steps to build a personal health plan 

The first thing you should do is:

Personal health plan: Self-assessment (for some reality check)

• Think about how you feel in this moment 
• How often do you get tired?
• Are you always in a bad mood?
• Do you have any pain or aches in your body?

Note them down, and make sure you answer these questions truthfully because:

• Lying to yourself won’t get you anywhere 

Next is your medical history. Is there any health problem that occurs in your family? 

Major illnesses or diseases?

You need to understand if there are any potential health risks you may have.

Also, your lifestyle habits need assessment, like your:

• Diet
• Physical activity levels 

Do you smoke and/or drink?

 Again, be honest with yourself.

The reason for these things is to help you know your foundation.

• Where are you right now in life 
• What you have 
• And who you are 

Your goals 

You have goals, right?. What are they?

• Do you want to lose weight?
• Get fit or fitter 
• Manage stress better
• Stop procrastinating

Or generally improve your health?

Whatever your goal is, write it down, then start to work towards it.

If your goal is to stop being sedentary (couch person), set a target to move your body 20 minutes a day.

• Even 10 minutes can be a good place to start 

Studies say you should exercise for 150 minutes; it can help you:

• Keep your heart healthy,
• Maintain a healthy weight 
• And feel better mentally. 

But you can always build momentum. 

Or if you want to stop procrastinating, learn the power of NOW. 

• Tell yourself: “The moment it’s time to do the dishes or study, I’ll only spend 5 minutes on them.”

But the thing is, you’ll likely not spend 5 minutes and end up spending 30 minutes or more. 

The thing is, you are procrastinating because you don’t want to, or feel like giving your time to that particular thing. 

But the trick is to tell yourself:

• Oh, it’s just 5 minutes 

And eventually, you’ll end up studying for more than 5 minutes; the chances of you studying for ONLY five minutes will be lower. 

Health checkups are also part of a personal health plan 

You need to know what is going on inside your body.

• And “how” it is happening.

Go for a checkup to detect anything that needs to be detected. It’s better not to be caught unaware

You can check your

• Blood pressure
• Sugar levels
• And screen for cancer and other health conditions. 

You’ve got to ask your doctor some questions, too, and the RIGHT questions as well. 

• Don’t be shy, it’s your health in question.

You can also learn a thing or two about health topics yourself, by checking out websites you can trust like CDC, NIH,

• Or where you are right now MEDSPURS

Let your nutrition also be a part of your  health plan

What’s a personal health plan if good nutrition is not a part of it? 

It’s not about “dieting”, it is about eating healthy foods. 

And buying them. 

• Fruits 
• Whole grains
• Vegetables 
• Proteins like eggs, fish, and chicken.

You just have to buy the good stuff. 

Snacks don’t have to be eliminated; you just need to be smart about how you eat them.

Portion control helps a lot. You don’t need to eat till you can’t even bend a bit 

• Or breathe properly

Planning your meals also helps. It’ll keep you from buying things on impulse. 

Physical activity 

You don’t have to start sprinting or running for miles. 

Just find activities that you like to do.

We’ve got cardio exercises like:

• Swimming
• Walking 
• Brisk walking 
• Jogging 
• Dancing 
• Hiking 
• Going up and down the stairs 

Strength training, too. You can start without weights.

• Squats 
• Lunges 
• Sumo squats
• Push-ups
• Wall-push-ups
• Planks 
• Wall-sits 
• Heel raises 
• Jump squats 
• Pull-ups
• Jump lunges 

Gotta build some muscles too.

You can also mix it up (do cardio and strength training together). 

But consistency is what counts. So, keep showing up.

Sleep

It’s important that you get enough sleep every day. 

Studies suggest you sleep for 7 to 9 hours every night. 

Sleep is good; it can help you:

• Manage stress and anxiety 
• Feel good throughout the day
• Stay at a healthy weight 
• Workout better 

It can do much more for us. So, get some sleep. 

• Don’t scroll on social media 
• Turn off the TV, laptop, or computer

Tomorrow is another day.

Go out more 

Sometimes, leaving the house can be good for you.

• Go get some fresh air 
• See new things 
• Feel alive 
• Meet people (if you want to)
• Go see what the new store is in town 
• Take yourself out (one in a while)

You need to feel the world you live in.

Mistakes to avoid when building a personal health plan 

It’s okay to start small; don’t try to change everything at once. 

If you want to start going out more, take your time. It doesn’t have to become an everyday thing.

• You can start with two times a week

Depending on what you want to do and how you want to do it.

Also, be patient, because results can take time, but it doesn’t mean you’re not making progress. 

In addition, don’t focus too much on tracking. Yes, it’s good to track your 

• Exercise
• Food
• Feelings 

But don’t worry too much about what is happening or isn’t happening. 

You’re also free to adjust things because life can change for anyone.

• Everything doesn’t have to be set in stone 

Plan your life according to how it is going.