Health and Wellness Plan

A health and wellness plan is a goal-oriented and individualized plan that aims to
ensure that the patient achieves optimal health and wellness in various dimensions. The plan
must contain measurable goals and objectives. One important aspect of a health and wellness
plan is that it must be founded on a solid needs analysis. Human behavior plays a central role
in the attainment of optimal health and wellness. A health and wellness plan helps ensure
that behaviors that adversely contribute to health and wellness are shunned away while
behaviors that positively contribute to health and wellness are promoted. This paper presents
a health and wellness plan for Joyce, a fifteen-year-old girl, and her mother Comfort, aged 55
years, and her grandmother Helena aged 83 years.

Wellness Plan for Comfort

Goals
a. Increase the level of physical activity through regular exercise
b. Achieve proper nutrition through a balanced diet
c. Reduce the weight to the ideal weight
d. Attend regular health checkups
Strategy
I. Enroll in a gym and fitness center: Comfort should ensure that she enroll in a health
and fitness center. Anytime Fitness Gym is the best gym and fitness center that can
allow her to exercise. The gym is in close proximity to where the family lives, and
this means that Comfort can manage to work out at least three times a week. Regular
physical fitness will help Comfort to achieve physiological stability and high-level
functioning. Through regular exercise, Comfort will lower her risk of getting type 2

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diabetes. She will also lower her risk of breast and colon cancer. Regular exercise will
also help her achieve weight loss. Her BMI exceeds the healthy BMI. She, therefore,
needs to exercise to ensure that she achieves a healthy BMI.
II. Eat a balanced diet: One of the goals of the Healthy People 2020 initiative is to
achieve a reduction in the risk of chronic disease through the consumption of healthy
diets (U.S. Department of Health and Human Services, 2020). A healthy diet has
various benefits, including the maintenance of a healthy weight. Based on the Healthy
People 2020 initiative, Comfort needs to ensure that she consumes a variety of
nutrient-dense foods. She needs to ensure that her diet has grains, fruits, vegetables,
and milk products. She should also ensure that she limits her intake of fast foods. Fast
foods are rich in saturated and trans fats that can contribute to unhealthy weight and
can result in various diseases. She needs to ensure that she limits the number of
calories consumed. Comfort needs to ensure that she prepares food at home in order
to achieve the goals set.
III. Go for regular checkups at least once a year: Comfort needs to visit a healthcare
professional at least once every year. Regular health checkups will ensure that she
stays on top of her health. Checkups will ensure that diseases and other conditions are
detected early. They will also ensure that she finds solutions to various health issues.
Living a healthier and longer life requires one to get regular checkups.
How the Community and Family will Support Comfort’s Wellness
I. Gym and fitness instructor: Anytime Fitness gym instructor will help Comfort
exercise and remain fit. The gym instructor will guide Comfort on the appropriate
exercise, including the recommended warmups and cooldowns. The gym instructor
will be instrumental in ensuring that Comfort does not sustain injuries from exercising

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and that she exercises all parts of her body. The gym instructor will help Comfort set
fitness goals and guide her through the process of achieving fitness goals.
II. Comfort’s family: Comfort’s family will play an active role in ensuring that she
embraces a healthy diet. Her family, including her mother and daughter, will work
together closely to ensure that they eat healthy diets that have all the required
components. They will create a workable plan that can be implemented.
III. Northside Hospital Gwinnett – Lawrenceville: The hospital has healthcare providers
and healthcare specialists that can help detect and diagnose any health problems.
Comfort needs to ensure that she visits the healthcare facility for her regular
checkups, and this will ensure that she maintains optimal health. The hospital is
located near Comfort’s home, and this makes it easy for Comfort to have routine
checkups.

Wellness Plan for Joyce

Goals
a. Exercise regularly
b. Eat a healthy diet
c. Visit a hospital for a regular checkup at least once a year
Strategy
i. Eat a balanced diet: Joyce needs to shun away from eating fast foods. She needs to
limit her intake of soda and French fries. While fast foods can be tempting at her age,
Joyce needs to ensure that she embraces the healthy alternatives. She needs to limit
the number of times she eats out and goes out with her friends. Fast food options are
rich in trans fats and saturated fats. They are highly linked to diseases such as diabetes
and heart disease. One thus needs to ensure that they limit their intake of fast foods.

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Joyce needs to eat a lot of salad and fruits. Vegetables and fruits have various
nutrients that are important for healthy development and growth. Vegetables and
fruits are also packed with various antioxidants. Every meal that Joyce takes should
include fruits and vegetables. Joyce should also aim at ensuring that she eats whole-
grain foods.
ii. Physical exercise: Joyce should engage in various sporting activities in school. The
level of physical activity in students is dependent on the opportunities that they get in
schools. Schools offer various opportunities for learners to engage in physical
activities. In the wake of the Covid-19 pandemic, physical exercise in school can fail
to be achieved. However, Joyce can participate in various activities that ensure that
she adheres to the guidelines on preventing the spread of the coronavirus disease.
Joyce can participate in morning and evening runs that will ensure that she remains
fit. Joyce should limit the amount of time spent playing video games and watching
movies. Instead, she should invest that time doing moderate exercises. Joyce should
avoid embracing a totally sedentary lifestyle that could be harmful to her health.
Obesity research in America indicates that the main problem lies in the fact that
recreational sedentarism is a serious problem in America (Pender, Murdaugh, &
Parsons, 2006). Most young people in America are active social media users and
spend a lot of time browsing through the internet and playing video games. The
lifestyle discourages physical activity and encourages the intake of fast foods since
fast foods are convenient. Decreasing recreational sedentarism is one of the key goals
that Joyce should embrace and work on.
iii. Routine health checkup: Joyce needs to ensure that she visits a doctor for a routine
checkup at least once a year. Routine checkups help ensure that one reduces their risk
of getting sick. Life-threatening health conditions can be detected early, and this can

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ensure that she lives a long and healthy life. Joyce should be taken for cancer
screenings as well as sensory screenings.
How the Community and Family will Support Joyce’s Wellness
i. School community: Joyce will have to ensure that she works closely with the school
community to ensure that she achieves her desired level of physical fitness. Various
employees of the school, including coaches and teachers, can help Joyce achieve
physical fitness.
ii. Joyce’s parents: Joyce is a minor, and this means that most decisions are taken by her
parents. Her mother, Comfort, will have to ensure that Joyce is able to book for a
routine medical checkup. Her mother will also have to organize healthy meals that
will help her achieve the desired weight and fitness.
Health and wellness plan for Helena

Dimension: Physical Health
Goal: to safely remain physically active and develop a more active lifestyle through engaging
in aerobic exercise, strength training, and exercises that enhance balance and flexibility so as
to remain as independent as possible and prevent health problems.
Strategy: Attend an aerobics class held twice a week, every Tuesday and Thursday, at
Anytime Fitness Gym located in Dacula shopping center. The sessions are held at 2.00 pm on
both days. The time is appropriate for the patient since she says at home and can still drive
herself. The aerobics class is held separately; the class for people above the age of seventy is
held differently from that of people of younger ages. It is thus conducive for Helena as she
has not been very active and thus needs to exercise in moderation. The phone contacts for the
Fitness center are  +1 770-236-8700. The aerobics class that Helena will attend lasts 30

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minutes. It is appropriate for individuals aged above seventy to exercise moderately as over-
exercising can lead to over-exhaustion (Lachman & Agrigoroaei, 2010).
On Monday, Helena will engage in brisk walking. She will walk for twenty minutes.
She has a smartwatch to track her walking. On average, she will walk forty steps per minute,
and this will be a good form of cardio exercise. She will start slow and increase as she
progresses. Due to her lengthy stay without engaging in any form of physical activity, she
will start with small steps and progress as time passes and upon review by the physician. The
image below shows the right technique of brisk walking.

Helena cannot start strength training at the moment. However, upon review and
reassessment of her state in a month’s time, then I can recommend the kind of strength

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training exercises to engage in. Also, I will consult with the gym trainer and keep track of her
progress in the aerobics class.
Every Tuesday and Thursday, Helena will engage in light exercises that help in
flexibility. Flexibility training helps increase circulation (Bherer, Erickson & Liu-Ambrose,
2013). It also maximizes joint strength in patients like Helena, who are already in their
eighties. These exercises will be carried out after the aerobics class after the usual workout.
They will be coordinated by the gym instructor at Anytime Fitness gym at Dacula, where
Helena will be attending. These will include ankle circles, arm circles, head rolls, shoulder
rolls, and stretching. The image below shows an example of a person stretching. After several
rounds at the gym, Helena can do this at home every evening and morning to enhance her
flexibility and joint and joint strength.

Helena will also join a Fitness program of her choice. There are several programs in
Dacula where she stays. They comprise of women above seventy years who wish to remain
fit and maintain a healthy lifestyle. They offer support to one another. Helena will select one

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that provides her the kind of support that she requires to make the necessary lifestyle changes
and live healthily. After she has consistently attended her gym practice, a membership
request will be sent to one of the programs.
Facilitator: Helena lives with her daughter and granddaughter. Her daughter Comfort will
provide the necessary support that the mother requires to get to the Fitness center. Also, when
taking walks, Joyce, the granddaughter, will walk with her and provide the support that she
requires.
Support for Wellness:
Social worker: Helena will contact a social worker who resides near where Helena stays and
assist with information on available support. If available, Helena might receive insurance
benefits and have all or part of her gym membership fee paid.
Primary Care Physician (PCP): Helena will contact a PCP and discuss safety measures to
be taken when starting on her new physical fitness routine. She will discuss issues such as
ways to avoid injury when at the gym or even when walking.
B. Dimension: Nutritional Wellness
Goal: Eat a variety of foods from all food groups that supply the right nutrients while
remaining on the basic everyday foods.
Strategy:
 Incorporate vegetables into every meal. Some of the vegetables include broccoli, leafy
vegetables, and other orange vegetables such as sweet potatoes and carrots.
 Snack on fruits. Since preferences do vary at given times, Helena will eat the fruits
that she enjoys and likes. As the preferences and tastes change, she will make

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modifications bit to ensure that she snacks on fruits as opposed to other manufactured
and unhealthy snacks.
 Helena will have three two servings of fat-free or low-fat milk. These should be
fortified with Vitamin D. Some examples include yogurt, milk, and cheese. She will
choose from the option that she prefers. The aim is to ensure that she provides her
bones with the right nutrients required to strengthen them.
 Take a variety of protein choices. Some of the foods to consume more under this
category include peas, beans, and fish.
Potential barrier:
 Decreased appetite. Normal changes that occur in old age are likely to affect a
person’s appetite. The metabolism tends to slow down in old age, and people
become less active (Mahler & Sarvimäki, 2012). There is also a decline in
physiological and biological functions, and this makes older folks like Helena less
hungry before meals.

Solution:
 Food served should maximize nutritional density. The serving on the plate should
incorporate a variety of nutrients so that even when the food consumed is little; it
meets the required nutritional intake for Helena.
 Helena should avoid serving soup just before meals. This will make her less
hungry, thus taking less.
 Enhance food flavors. She should use sauces, natural spices, and herbs to enhance
the taste and aroma of her food. This will enhance her appetite and excite her
towards eating well.

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 Take more nutrient-rich beverages during meals. Water, tea, and coffee may be
served between meals. She will take water when working out as well.
 Desserts should include foods rich in nutrients. For instance, rather than having
ice-cream and cake for dessert, Helena will have whole grains, fruits, and dairy
products.

Strategies for virtual delivery of the Health and wellness plan
 Engage Helena virtually through zoom to check on her wellness plan. Helena will
receive daily reminders through her phone of activities that she will be engaging in
the following day. This will help her plan her days ahead.
 The reminders will have simple layout designs that will be easy for Helena to follow
through on her own.
 A virtual host meeting once a month. The meeting will discuss the progress and
challenges encountered. This will help further customize the plan to Helena’s
convenience.
Conclusion
A health and wellness plan is aimed at guiding clients and patient through their
wellness journeys. Staying fit can be a challenge, especially for someone who has not been
active. The wellness plans above will act as a guide for Joyce, Comfort, and Helena. They are
customized to meet the needs of the individuals. They also factor in age, general fitness, and
body changes. They are aimed at providing professional guidance in overcoming some of the
challenges of maintaining fitness.

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References

Bherer, L., Erickson, K. I., & Liu-Ambrose, T. (2013). A review of the effects of physical
activity and exercise on cognitive and brain functions in older adults. Journal of aging
research, 2013.
Lachman, M. E., & Agrigoroaei, S. (2010). Promoting functional health in midlife and old
age: Long-term protective effects of control beliefs, social support, and physical
exercise. PloS one, 5(10), e13297.
Mahler, M., & Sarvimäki, A. (2012). Appetite and falls: Old age and lived
experiences. International journal of qualitative studies on health and well-
being, 7(1), 11540.
Pender, N. J., Murdaugh,