Online Tutoring on Wellness and Behavior Change

Assessment 1: Wellness and Behavior Change

1. Module 1: Discussion Questions
2. As a student, my maximum attention is to increase my physical exercise in the gym. The reason I think my maximum attention is focused on the above goal is due to the fact that if I make fitness an important part of my life, it will help me to improve in all aspects of life.
3. Besides focusing on increasing physical exercise in the gym, I would also like to increase the duration and distance of my morning walk. I believe that by increasing my physical activity, I would be able to improve my aptitude (towards studies in particular) and attitude (towards life in general).

iii.        I found this assessment to be informative as responding to this assessment helped me identify the priorities in life and it was an incredible experience.

Assessment 2: Psychosocial Health

2. Goal Setting
3. Module 2: Discussion Questions
4. Goal setting is important to identify any progress in self-improvement. This becomes crucial as I am studying in a different country from my home country. Another important aspect of realizing the goal is the support group comprising of people who can observe my improvement and also help me to improve further. My support group consists of three of my friends; One of them is a senior who is doing a job. I rely on him for any advice related to my career. The second one is a school mate, on whom I rely on for any advice related to my studies. Third one resides near my house, and I rely on this person for any advice related to my personal life.

2. I would like to set three short-term SMART goals for myself:

–           I want to increase the level of physical exercise- Self-efficacy level of 90%

–           I want to ensure regularity of morning walks- Self-efficacy level of 85%

–           I want to improve my overall fitness- Self-efficacy level of 98%.

1. I found this assignment to be informative as it made me identify the people on whom I can be dependent in different situations.

3. Assessment: Stress Management

Module 3: Discussion Questions

1. A major source of stress for me is that I spend a considerable time on the internet especially on social media. The reason I spend so much timer on social media is that I like to remain connected to others and be a part of their happiness and sorrows. However, I have now realized that I spend unnecessary time and I am ‘addicted’ to social media. I can easily reduce the time I spent on social media, and instead, I can use this time to live a healthier lifestyle. For that, I have thought of incorporating several activities in my daily routine including running in the morning, working out in the gym, doing yoga at home, and eating healthier meals.
2. I found this assessment to be informative as it helped me to identify where I should be focusing my time and energy at.

Part 2

Strong: I am confident there are two areas of health and wellness where I can provide adequate attention to: First is improving my physical exercise in the gym and second is increasing my daily physical activity level.

1. To strengthen the above-mentioned areas, I have been doing multiple activities. To improve my physical fitness, I have incorporated several activities in my daily routine including running in the morning, working out in the gym, and doing yoga at home. To increase my daily physical level, I am taking some basic but useful steps like using stairs instead of lifts whenever possible, and trying to walk to the market instead of using a vehicle.
2. I am well aware of the fact that life as I know it will undergo many changes and my routine and priorities will change. However, I am hopeful that I will be able to focus on the above-mentioned areas as I think about living a healthy and sustainable lifestyle. For example- I have traditionally been using a vehicle to commute, however, I am planning to ride a bicycle in future as well. Whilst this will be an exercise for myself, it will also be my contribution to the environment.
3. I strongly believe that I would be able to easily identify if my wellness in the areas falls. One of my areas is physical fitness and other is social media usage. A poor physical fitness can be easily identified using an increase in weight and lack of breath. The social media usage could be identified using the app usage tracker.

Developing: There are two areas I would like to enhance. I want to change my travelling routine and sleeping habits.

2. The rationale behind me aiming for these goals is that I am looking to enhance my fitness in a holistic manner. So, in addition to increasing my physical exercise, it is equally important that I get enough sleep (to give my body sufficient rest) and also try to travel on foot or by bicycle so that even if I am not able to dedicate extensive time to gym, I am still able to improve my fitness.
3. I have planned that I will be taking two actions to focus on these areas: First, I would fix my sleeping hours and would try to plan all other activities around it. Second, I would keep a buffer in my planning. For example, if travelling to nearby market required 5 mins with vehicle, I will keep a buffer of 10 minutes so that I can travel on foot.
4. I am of an opinion that satisfaction can be judged by ensuring that I feel more productive at studies and I feel energized throughout the day.

Risks:

2. I come from a foodie family. Throughout my childhood, I have been served delicious and amazing food cooked by my mother. Although my immediate family does not have an instance of any disease, however, I know about several relatives suffering from many lifestyle diseases including diabetes, hypertension, heart attacks, non-alcoholic fatty liver, and kidney failure. A common trait between all my relatives is that they have a similar lifestyle as mine, so I would consider that if I do not change my lifestyle, I might also face the risk of developing these diseases.
3. As I mentioned earlier, I will be increasing my physical activity and I have installed an app on my phone to monitor my physical activity. The two strategies, dedicated physical exercise and day-to-day physical activity do overlap as both strategies together only can improve the overall health. I remember reading somewhere that there are no shortcuts for fitness and fitness can only be achieved by living a sustainable life.

1. Over the next month, I am looking to increase my overall physical activity by

–  Setting a timetable for my action

–  Running in the free time to improve my stamina.

–  Continue exercising in the school gym where I will be doing weightlifting, cycling, and cardio to improve my muscle definition.

–  I continue doing Yoga so that I stay away from stress.

I am hopeful that a multi-faceted approach will help me improve my physical fitness.

Reflect

5. The project has been really significant for me, not only as part of my academics but had a significant impact on me. Whilst I learnt a lot of things from this project, my biggest learning is how to identify the priorities in life. I used to spend significant time on social media platforms. Whilst it gave me the joy of being connected to others, there was no productive benefit. The time which I used to spend on social media platforms is now being spent on exercising, cooking healthy food, and focusing on my studies. I think there are two reasons it took me so much time to understand. First, I have never been too keen in physical fitness and second, I used to think that unhealthy lifestyle has negative consequences for middle-aged people and not a youngster like me. But I was wrong.
6. As part of my daily wellness check, I am using a fitness band to monitor my physical activity and I am also using an app on my phone to monitor my calorie intake. By conducting a daily wellness check, I am able to track my progress and I am able to convert the negative outcomes into positive outcomes.

iii.        According to me, not being much concerned about one’s fitness is a red flag. However, since I have realized this mistake, I can say better later than never.

1. I believe that I have become a bit health conscious and this consciousness has become an integral part of my life. Due to its importance in my life, I think I would like to use the tool going forward as well. However, if possible, I would prefer to have a condensed version.
2. This module has been an amazing introspection journey as I learnt a lot about myself. I am most proud of this self-realization as it will help me to live a healthy and happy life.