Holistic Health Assessment Template Form: Fill & Download for Free

1Exercise every day. Exercising your body through formal fitness routines or simply through being more active throughout the day is beneficial to your health. Regular exercise is one of the most important steps toward a healthy body and mind, with innumerable benefits such as a decreased risk of Alzheimer’s, type 2 diabetes, and some types of cancers.You should strive for some form of physical activity each day. You don't necessarily have to hit the gym seven days a week. Simply look for opportunities to be active at least 20 or 30 minutes each day, such as parking father away or choosing to walk somewhere instead of driving, taking the stairs instead of the elevator, taking your dog for long walks, etc. You will still get a lot of health benefits through daily moderate exercise.Choose an activity that's convenient and that you enjoy. If you love long walks, take your dog for a brisk 30 minute walk each night. If you love biking, consider biking to work each day instead of driving. Try aerobic classes, Zumba, pilates, or high-intensity training.2Reach your ideal weight. Carrying too much or too little body fat can affect our health in many ways. Being underweight is also not ideal for your health. It's important to find a comfortable and healthy balance for your frame and height. Speak with your doctor for guidance as to where you fall on that spectrum.One tool that can determine if you need to gain or lose weight by discovering your BMI. This is a calculation based on your height and weight and you can use a BMI calculator online to figure out if you need to gain or lose. Your BMI should be between 18.5 and 24.9. Anything lower than 18.5 is considered underweight. Anything higher than 24.9 is considered overweight. A BMI over 30 is considered obese.[4] Be aware that BMI is not always an accurate indicator (if you are very short and very muscular, for instance, your BMI may be skewed), so make sure you also talk with your doctor.3Exercise all of your muscle groups. Many people prefer to focus exclusively on either cardio health (running, biking, etc.) or weight training. However, a truly healthy body needs to exercise both sets of muscles.Not only does doing several different activities work all your muscles (which can help prevent injury), it also keeps you from getting bored. Include aerobic and strength training workouts in your routine.Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Moderate aerobic activity would include things like walking or light cycling. Vigorous activity would include things like jogging, running, and intense cycling.You should incorporate strength training twice a week. Strength training can come in the form of lifting weights or engaging in activities like Pilates, which forces you to use your body as a weight to strengthen and tone core muscles.[6]4Take precautions when exercising. While exercise is necessary for a healthy body, if you don't follow certain precautions and exercise correctly, you put your body at risk for injuries. Make sure you treat your body with respect when working out.Ease into a fitness routine. Do not try to go from a sedentary lifestyle to working out at the gym five days a week. Give yourself small fitness goals, like taking a certain number of steps per day, or running half a mile, then a mile, then two miles.Stay hydrated. You should sip water throughout your workouts. Becoming dehydrated can lead to dizziness or headaches during your sweat session.[7]Have a rest day between strength training workouts.Get a fitness partner. Having someone to walk or jog with or take group fitness classes with at the local gym can be motivational. It can also help by providing you with someone you know that can watch for signs that you are overdoing it.5Evaluate your diet. In the early stages of working toward a healthier lifestyle, you must assess what you are currently eating. If you notice any unhealthy habits, strive to make changes to your diet.Keep a food diary. For a week or so, write down every food that you eat. Many websites provide free templates for logging foods and keeping track of calories. It's important to know what your areas of strength and weakness are so that you can make improvements where needed.Get a rough sense of how many calories you're eating. Women need about 1,800 to 2,000 calories a day. Men need about 2,400 to 2,600. However, these levels are for sedentary adults. If you're more active, you may need to be consuming more calories.6Drink water. Even though our bodies are made mostly of water, most Americans do not consume enough water throughout the day. Drinking more water can help with your overall health and minimize fatigue, hunger pangs, and other symptoms of dehydration.It's a common misconception that you should drink eight glasses of water a day. The amount of water each person needs a day varies depending on body size, activity level, and climate. In general, to calculate how much water your body needs at rest in a cool climate, divide your weight in half. A 200-pound person needs about 100 ounces a day when doing things like working at a desk or watching TV.[10] If you're more active or live in a hotter climate, you may need a bit more than half your body weight.Replace sugary drinks. Soda, juice, or alcoholic beverages are heavy on calories and sugar but low on nutrition. These should be banned from your diet if you want to be healthy.If you don't enjoy the taste of plain water, drink decaffeinated tea or add a bit of 100% juice into your water. You can also try creating infused water: make a pitcher of ice water and put in a variety of sliced fresh fruits or even herbs like rosemary or mint. It's essentially a mild herbal tea.7Stop binge drinking. Binge drinking has a lot of negative effects on your overall health. You should strive to drink in moderation only. Having more than three drinks in one night is considered heavy drinking. Heavy drinking, especially on a regular basis, can lead to a host of health problems including cancer, heart failure, and stroke. If you do drink, have only a couple of drinks a night.[16]Do not feel pressured to drink. Binge drinking is a common past time, especially for young people, but try to remember your health. There are absolutely no health benefits to binge drinking. If you're in a social situation where people are drinking heavily, have something like soda instead of alcohol.[17]8Clear your anxious thoughts. Stress and anxiety can take a toll not only on your mental wellbeing. They can also affect your physical health. Learn some strategies to control intrusive, anxious thoughts and to take your mind off of your troubles.Confront your anxieties by allowing yourself to think through what is bothering you, determine how much control you have over the situation, and then set aside worries about anything you cannot control.9Think positively. By focusing on the positive in given situations, rather than dwelling on the negative or ruminating possible bad scenarios, you can improve your physical health: studies have shown that people who think positively can fight off illness like colds and heart disease better than people who think negatively.It can be hard to retrain a lifetime of thinking negative thoughts. Start by focusing on things you are grateful for instead of things that worry you or bother you. Every time you start to think a negative thought — whether its a worry that your boss won't like your report or a mental criticism of another person's appearance — replace that thought with two things you are thankful for in that moment.Adopt a healthier diet. After keeping a food log for a week, make an adjustment to your diet. You want to make sure you're getting the healthiest foods possible.At every meal throughout the day, half of your plate should be plant-based, such as fruit and vegetables, and processed as little as possible. In other words, uncooked fruits and vegetables are ideal.Round out your meals and snacks with lean protein like chicken breast or tofu, dairy, and whole grains. Remember that a healthy diet is about variety: your body requires many types of nutrients to function optimally and eating a bland diet of the same foods every day (even if they are healthy foods) will not provide these nutrients.

The Risk Register, risk log, a repository to record, analyze and store risk data.According to IRM’s A Risk Practitioners Guide to ISO 31000: 2018:“The nature and extent of communication of the information contained in the risk register throughout the risk architecture of the organization also helps define the risk management context.”The Risk register is a proportionate, aligned and dynamic document to tell risk stories to all the stakeholders. contained key risk information for risk assessment.The risk register communicates and provides information to the stakeholders both ways. Top management looks for project risk (as a whole) and Key performance indicators to visualize overall project health. It is only possible by connecting the dots and present data in the form of interactive charts. Focus on risk analytics to quantify, measure and envisage uncertainties to deal with upcoming challenges of global expansion and fourth industrial revolution or second machine age. Counter challenges of digitizing with digital data. Risk visibility with infographics in risk register can be a game changer.The risk register or Risk log is a repository to collect, analyze, visualize risk-related information. It is a document, helpful to communicate and provide information from top executives to bottom level workers. It is a constituent part of a risk management plan, created during project initiation and keep on updated during the complete project life cycle. Even it remains “live” after handing over the project to the operations team.Why create a risk register is a frequently asked question? Basic two answers are:Risk is an uncertain condition or event that is required to capture in order to assess them.The risk register is a tool to provide a holistic picture of project health. It is a tool to communicate flawlessly from top to bottom.Creating a risk register is a kick start to execute risk management activities. Project tailored risk register helps to assess risk effectively. It doesn’t matter to use or follow any specific template. Only matter the way to capture the risks. Distinguish between risks and day to activities. Capture known – known, Known -Unknown and Unknown – Unknown risks.Follow PACED [1] while creating a risk register. Although PACED is specific to risk management processes,it is equally applicable to each individual risk process or relevant documents too. What is PACED? PACED is:P – ProportionateA – AlignedC – ComprehensiveE – EmbeddedD – Dynamicvisit COMMUNICATE WITH RISK REGISTER to read the complete article.Thank you.Yasir Masood - PMP, RMPGleeYM - GleeYM is for Portfolio, Program and Project Risk Management, Project Controls and Decision Making g

Q: “What is the one thing that you think we can take away from Freud's theory? In other words, which belief/concept do you feel may truly apply to the human personality? Why?”Your inquiry begs the question - it would make more sense to ask what is the one thing you think Freud got profoundly wrong. If you allow for the preconceptions that attach to the historical/geographical/cultural times he lived in - and we all have to live some time/where/place - he got surprisingly few things completely wrong*; although there was, and still is, a great deal for his successors to explore beyond his reach.Since you have asked it though, I would say we might take away the vision of ourselves as having an holistic mentality, or ‘mind’, and what is more, one that has a recognisable psychological development, following comprehensible templates of mental (not cranial) growth; something you would never guess if you only knew the DSMV.And that last gibe is ‘why’ I take that thought away, rather than any particular theoretical concept.The whole project of attempting to understand ourselves, which to Freud was so self evidently a noble endeavour, has been largely abandoned by mainstream psychology, in favour of a craven and geriatric cataloguing of our ills and anxieties, couched in the pseudo scientific jargon of the diagnostic manual, so beloved of Big Pharma, who can monetize it.In a society where demonstrating the outward appearance of ‘scientific validity’ - rather than its substance - secures your employability by government health services and regulated agencies, psychology has become compromised by inappropriate research methods, and paranoid goals.Your question does at least encompass the idea that there may be something worth taking away from Freud’s efforts. However, I suspect that looking at it in that pessimistic frame, and the general shunning of Freud’s project, stems from the same malaise that produces the weird menagerie found in the DSM franchise, when what we should all have by now is a coherent and convincing theory of the mind. We no longer accept Freud’s self examination, nor his qualitative assessments of his patients. The products of the human mind cannot be valid or validated; they can only be counted; otherwise they are too tainted by the subjective to be useful in the study of subjectivity . . . . . not.*I wonder if a genuinely holistic theory may be less vulnerable to some kinds of error, since it must show consistency; things that do not fit are more likely to break the whole scheme. I can see counter arguments to this thinking however . . .