The components of wellness program[1](Part 3)

“Work to balance the stresses and joys of work, friends and family” [1]

When you workin a corporate setting or otherwise, generation of stress cannot be avoided. It will inevitably take place because there are deadlines to be met and—if you are a supervisor—there are subordinates to contend with. However, to balance out the adverse effects of stress, you need to generate joy and contentment in yourself and among your co-workers. This is easier said than done, but the secret of having joy in the midst of your workplace, family, and friends is to practice openness, transparency, and good communication skill.

In a corporate setting, joy and contentment could be generated and spread if you—yourself—have it. Being happy and contented is very “infectious”, especially if you are a supervisor! If your subordinates see that you are in good mood, they will, in turn, reciprocate what you feel, and they would show the same feeling in the workplace. If you are a very sensitive person—and this is expected of from a supervisor or manager—you should be able to immediately sense the general mood of your working environment. If, in spite of your move to disseminate joy and contentment in the workplace, there seems to be something preventing it, then find out what it is. More often than not, some of   your staff have personal or work-related problems, and you need to find out.

After pinpointing those who have problems, you need to talk to each one of them, and find out what is bothering them. This is now the start of “good communication”. Once you have understood their problem(s), then you can address them accordingly. When the problems are solved, then expectedly the mood in your workplace will turn for the best. Always remember that staff with problems—related with you as a supervisor or not—are problematic employees! Talk to them and help solve their problems.

Similar to the workplace, in your family and among your friends, there are a number of individuals to contend with. You can apply the same techniques of disseminating joys and resolving impediments to having it.

Engage in regular physical exercises

The role of regular physical exercises in the promotion of health has been fully established by scientific researches. There is no doubt about it. Thus, after consulting some experts or websites, you need to start having regular physical exercises. One of the experts that you need to consult is a medical doctor who will examine and tell if you are medically allowed to engage in regular physical exercises.Once he issued you with medical clearance to have gym exercises, then you can start.

Regular physical exercises are not only good for your muscles and bones; they are also needed in the conditioning of your heart. In addition, they relax your whole body and refresh your mood.

Take your meals on time

It was mentioned in the preceding that you need to take your regular meals. Such advice is not complete because in addition to having regular meals, you need to take them on time. There are times that you do not have the desire to take your meal yet because you are not hungry. You delay your meal until you really feel the so-called hunger pangs. This is not advisable. If the time for your regular eating has come, take your meal even if you are not so hungry. If you want you can reduce the amount of food that you will take; but still, take your meal on time and avoid starving yourself.



  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.




The components of wellness program[1](Part 2)

“Do not abuse alcohol or drugs, and do not use tobacco in any form”[1]

The worst side effect of drinking too much alcohol is the development of liver cirrhosis. In this medical condition, there is extensive generation of fibers and scarring in your liver such that at certain point the flow of blood through it is partially or totally obstructed. When this takes place, the pressure of blood in the other blood vessels increases, leading to bleeding in the esophagus which could ultimately cause death.

Use of addictingdrugs could also cause a lot of undesirable effects on your health. Some of these adverse effects are feeling of drunkenness, talkativeness, blackouts, violent withdrawal symptoms, and even death due to overdose.The ten most commonly prescribed addicting drugs are the following: (1) Xanax (alprazolam), (2) Klonopin (clonazepam),(3)Valium (diazepam), (4) OxyContin (oxycodone), (5) Percocet (oxycodone), (6) Demerol (pethidine),(7) Darvocet (propoxyphene + acetaminophen), (8) Codein, (9) Adderal (amphetamine), and (10) Ritalin (methylphenidate)[2].Whenever a medical doctor prescribes you with a drug, try to know its nature, specifically its side effects.

The use of tobacco—in whatever form—is also discouraged because it has been scientifically established that it causes bronchogenic carcinoma in the lungs.

“Have regular medical and dental examinations”[1]

Annual medical examination is very important for you [Consult Powertec (127-133)]. It is meant to find out what are your ongoing and future medical problems; therefore, management could be started at the soonest time possible. By the same token, you need to have annual dental examination because a lot of medical problems arose from dental diseases. You may have kidney infection because you have been having dental problem!

“Work to develop an optimistic attitude and a sense of humor”[1]

Before starting on a project, have an optimistic frame of mind. You must believe that it will succeed because you know that you have planned for it, and have thought it out, so well. At the same time, practice the art of having a sense of humor because it could be your tool to fight out pressure in your daily life. Have laughter in your midst! Surely, you will be relaxed and refreshed to start doing again your work. Always remember what others say that laughter is the best medicine!

“Take minor upsets in stride”[1]

Whenever you are in a group—working in a corporate setting, for example—there is a great possibility that you will be upset by someone! Surely, your day is destroyed! However, the best approach to this situation is to take it in stride. You may try to explain your side, and point out what is wrong with what he did to you. But if the exchanges of justifications and excuses seem to have no end, it is better that you leave it as it is and end the discussion. Anger is at times cannot be avoided, but if done most of the time, it could increase your blood pressure. You may even die from it!

“Seek support from friends or family, or professional help, to deal with more serious stress”[1]

There are situations when the stress being generated is beyond your capability to solve.Do not hesitate to seek help from your friends and family members. They may have good ideas how to solve your problem. However, if they cannot help because your problem is so serious, then seek the assistance of a professional, such as a medical doctor or a psychologist. As soon as possible, solve your problem because if it is delayed, your condition might   deteriorate further.


  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.

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The components of wellness program[1](Part 1)

“Take frequent time outs—vacations, exercise breaks, regular family activities—to help overcome stress”[1]

Too much preoccupation with your work will generate boredom and lack of self-fulfillment in your life. At the end, stress is in your midst, and you will lose the energy and enthusiasm to work. To renew your zest in doing what you have been doing—and thus reducing stress—you need to break your routine, and look at new horizons, very much different from what you have been seeing day in and day out. These new horizons could be in the form of vacations, participation in sports, joining parties with friends and regular family members.

“Eat a balanced diet low in calories, fat, sugar, salt, and cholesterol but high in fiber and complex carbohydrates”[1]

It was emphasized in previous articles of Powertec that your diet should be low in calories so that you will not gain weight. In addition, it was also stressed that your diet should be low in fat, especially the saturated fat, so that you will avoid contracting diseases related to the heart and the blood vessels. Regarding intake of too much simple sugar, it should be avoided so that if you are prone to having diabetes mellitus, you will avoid having it, or—at the very least—you will delay its full development. Restriction of salt intake is encouraged so that you will not develop hypertension, and the same reason applies to restricting the intake of cholesterol-rich foods.

“Start each day with a healthy breakfast”[1]

When you take your breakfast, you are actually breaking your fasting because from the time you took your dinner up to the time you take it—your breakfast, the time difference is around twelve hours. Therefore, if you miss it, you will be depriving your body with the much needed nutrients, which were not supplied to it in the last twelve hours. Take your breakfast before you hit the road!

“Eat regular meals”[1]

You have three regular meals, and you need to take them on time. There are occasions, though, when you are so busy that you do not have the time to prepare or buy your meal(s). Your tendency will be to replace your breakfast or lunch with crackers or some drinks or some fast foods. Of course, you will feel full after eating or drinking them. However, it is not balanced. It may not contain the three food groups and the right number of calories that you need. Regular meals imply that they are balanced!

“Maintain a healthful weight”[1]

When you meet the phrase “healthful weight”, it is referring to the so-called ideal body weight (IBW). Your IBW depends on the following: (1) height, (2) sex, and (3) degree of daily activity. The higher you are, the greater will be your IBW. If you are male, your IBW is greater; and the more active you are in your daily chores, yourIBWneeds to be higher [Consult Powertec (20) on how to compute for yourIBW].

Your IBW is so important because it serves as an indexof predicting what diseases you will have if not corrected at the soonest time possible. If you actual weight is greater than your IBW, then you are prone to have hypertension, heart diseases, diabetes mellitus, joint and bone problems, and possible bone fractures.

“Sleep seven to eight hours a night”[1]

The positive role of adequate and solid sleep is undeniable. Surely, you have experienced lack of sleep, and you know very well the consequences! The following day, you cannot concentrate on your work because you feel drowsy! Until and after you have gotten the right number of hours of sleep, you will not be effective. Thus, do not miss your sleeping time!


  1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.



The seven poor health habits

Physical inactivity[1]
Scientific literatures have reported the beneficial effects of regular physical exercises on health. Aside from strengthening muscles and bones, they protect the heart from the so-called myocardial infarction (heart attack) because through physical exercises, the small blood vessels supplying the heart with blood are assured of being open most of the time, in addition to the development and opening of others, medically known as the collateral coronary arteries.
Again, scientific literatures are laden with findings that cigarette smoking is bad for your health. Aside from definitely causing cancer of the lungs, they induce the blood vessels to become inelastic and non-extensiblecontributing to, and causing, the development of hypertension. Based on most health statistics of different countries, hypertension as a cause of death ranks as one of the top ten.
Drinking too much alcohol[1]
Too much intake of alcohol will lead to the development of the so-called liver cirrhosis. In this disease, formation of fibers and scarring take place in your liver, making it ineffective to do itsvarious functions for your body, such as eliminating some waste products and forming new and useful substances. Damage of the liver is so critical because when it fails, other organs will subsequently fail.
Being overweight[1]
If your weight is more than your so-called ideal body weight, you will soon develop hypertension; and since hypertension has a lot of complications, you will soon have more medical problems than you have thought and imagined. Aside from diseases in the heart and blood vessels, if you are overweight, you will also have problems pertaining to your knees and other joints, aside from the fact that you will be prone to having bone fractures.
Eating between meals[1]
If you take light snacks in between meals, then that is okay and tolerable. However, if you take a lot of foods prior to, and after, your regular meals, then that spells a lot of difference because intake of large amount of foods could cause sudden rise of your sugar, cholesterol, or triglycerides in your blood depending on what type of foods you took in. Scientific literatures suggest that taking in small quantities of foods—even if more frequently than usual—is more healthy thantaking big amounts of foods even if taken at a lesser frequency.
Skipping breakfast[1]
When you take your dinner at 7:00 o’clock in the evening and take your breakfast the following day at 7:00 o’clock in the morning, the time difference in between the two meals is 12 hours. If you take your lunch at 12:00 noon, the time difference is only 5 hours. And if you take your dinner again at 7:00 o’clock in the evening, the time difference is only 7 hours.Among your regular meals, breakfast has the longest time difference from the previous meal. Thus, it is called breakfast because when you take it, you are actually breaking your fasting! This is the reason why breakfast is so important because you need to replenish a lot of substances consumed by your body in the last 12 hours.
Sleeping too little or too much[1]
Most scientific references recommend that you sleep at least 7 hours every night. If you sleep less than 7 hours, you feel drowsy and your concentration in doing your work is below the optimal level. If you sleep more than 7 hours, you will feel lousy and you are not efficient in doing your work. What is more alarming is that when you lack sleep for several days, your heart will suffer. You will have irregularity in the beating of your heart.It will lose its normal rhythm until you get the right number of hours of sleep!
1. Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. The Runner’s Handbook. New York: Penguin Books USA Inc., 1996.