Wellness Diary - First Nations Health Authority

Health & Wellness

DAILY ORGANIZER

Welcome! to the new edition of the

Health & Wellness Daily Organizer

Wellness

Streams

to achieve a Healthy Lifestyle

As a Health and Wellness Partner to First Nations individuals, families and communities in BC, the First Nations Health Authority (FNHA) has created this Daily Organizer, to support community members to achieve and maintain a healthy lifestyle.

We are all on an individual wellness journey. On your journey, keep health and wellness in mind as you plan your daily, weekly and monthly activities. Together we will achieve the vision of Healthy, Self-Determining and Vibrant BC First Nations Children, Families and Communities.

What Goals would you like to achieve this year in terms of your personal health and wellness?

Listed in the side-bar are the four (4) Wellness Streams that the FNHA suggests you use to achieve a healthy lifestyle. A great way to set goals in these areas is to ask yourself what you would like to achieve this year in terms of your physical activity, healthy eating, nurturing spirit, and respectful tobacco use? Write down your goals in the space provided in each of the Wellness Streams and share them with trusted family and friends who will support you in achieving your goals. Then, use the journal pages every day to monitor your goals and reflect on any changes you need to make in order to further support your success.

Although we suggest you set goals using the four (4) Wellness Streams, please feel free to identify something different that you would like to work on in achieving and maintaining a healthy lifestyle.

First Nations Perspective on Health and Wellness

Holistic Wellness

The First Nations Health Authority has received clear direction from BC First Nations that its vision, philosophy and approach must align with a First Nations perspective of health and well-being; Thus, the creation of the First Nations Perspective on Health and Wellness.

This image has been derived from a holistic perspective of health, and its concepts are based on the knowledge passed along by our Elders and traditional healers. Although the model appears in layers, it is important to acknowledge that each circle and its components are all interconnected and need to be in balance.

The model is intended to be used as a tool for both internal and external stakeholders. Examples of its use include:

? creating a shared understanding of the holistic vision of wellness shared by BC First Nations;

? forming the basis of Health Plans for individuals, communities and Regions;

? validating traditional approaches to health;

? fostering collaborations with partners for health promotion and disease prevention; and,

? developing the values, philosophy and culture of an organization ? As an example, the FNHA is using the values and principles of the First Nations Perspective on Health and Wellness to transform the policies and approaches it uses to guide all its work.

E

n

v

i

r

o

Fa

n

m

m

C

sponsib

Commu

ental

i

l

y

s

d

o

m otional

Wi

S

Res L

Em

Mental

Physic

R

HUMAN BEING

e

al Spirit

n

i

ty ility

ultural

R

e

l

atio

Na

E

ti

c

o

n

Wellness belongs to every human being and the way each person reflects the First Nations Perspective on Health and Wellness will be unique. The model is adaptable and can be applied in any way to support you to be the best human being you can be today!

ual ons nships

omic

al

d

pect

i

n

c

a

o

First Nations Perspective on Health and Wellness Meaning

Centre Circle (Core of Wellness) The Centre represents individuals taking responsibility for their own health and wellness. Everything originates at the centre, and it is with one's self, that the journey of wellness begins.

Second Circle (Aspects of Wellness) This circle illustrates that Mental, Emotional, Spiritual and Physical aspects of wellbeing need to be in balance and nurtured to achieve health and wellness.

Third Circle (Values of Wellness) The third circle represents the overarching values that support and uphold wellness: Respect, Wisdom, Responsibility, and Relationships. These four values need to be acknowledged when honouring yourself and others.

Fourth Circle (Context for Wellness) The fourth circle depicts the people that surround us and the places where we come from: Nations, Family, Community, and Land. You, the individual, underlie all of these areas and have a responsibility to care for these supports.

Fifth Circle (Determinants of Wellness) The fifth circle depicts the Social, Cultural, Economic and Environmental determinants of our health and well-being. These determinants affect our health and wellbeing and it is our responsibility as an individual and as a collective to ensure these determinants are available and protected.

Outer Circle (Our Community) The people are holding hands to demonstrate togetherness, respect and relationships, which in the words of a respected BC elder can be stated as "one heart, one mind."

It is important to identify the health and wellness goals you want to achieve on your Wellness Journey.

We encourage you to use this Daily Organizer to develop, track and reflect on these goals. On this journey, go at whatever pace is comfortable for you, and remember, it is usually the small steps that add up to help you make bigger, life-long changes. This is the ULTIMATE goal!

Make SMARTER Goals that are

SPECIFIC I will walk every day. MEASURABLE I will walk 10,000 steps a day. ATTAINABLE I will walk in the rain, snow or hail. REALISTIC I will walk to and from work each day. TIMEFRAME I will walk to and from work for the next MONTH and will re-evaluate this goal after the month. EVERYBODY CARES I will share my goals and desired changes with trusted family and friends. RESOURCES I will make a list of the things I need to add or take away from my routine in order to help me achieve my goals.

POSITIVE FIRST STEPS

In addition to goal setting, another positive step for your Wellness Journey is to visit your family doctor or health care practitioner, especially if you are starting any new physical activity. For most people, physical activity should not pose any problem. However, if you have any medical concerns, heart trouble, chest pain, dizziness, or you are taking medication for blood pressure, please consult a care provider before becoming more physically active.

1

?2017. Copyright for this publication is held by the First Nations Health Authority.

This publication may be reproduced without permission provided the source is fully acknowledged.

Contact the FNHA at: #501-100 Park Royal South, West Vancouver, BC V7T 1A2 Phone: 604.693.6500 ? Facsimile: 604.913.2081 ? Toll free: 1.866.913.0033 ? info@fnha.ca

Being Active

Making exercise more convenient

Feel like you have no time to exercise? Remember, every minute of activity counts. Consider trying some of these tips: ? Walk to work instead of drive ? Keep a pair of walking shoes at work ? Keep clothes you need for a workout in your car ? Keep hand weights near your television or phone

When an opportunity for exercise comes along you'll be ready.

Make it count! The benefits of counting steps

Walking is one of the best forms of physical activity. It is a gentle, low impact activity that can be done almost anywhere. It is a wonderful way to spend time with family and friends, and to be re-connected to the land.

Walking will also: ? Increase your energy level ? Enhance your mental well being ? Help you relax and sleep better ? Help you reduce your body fat and tone your muscles ? Lower your risk for chronic illnesses such as diabetes

and cancer

incorporating more walking into their daily life. Today, there are many great forms of technology to help you count steps. These include:

W earable tracking devices Pedometers (wearable step counters) have really stepped up their game lately. Devices such as FitBit and Garmin have become hugely popular, but you can also still use old fashioned step counters to try to reach your daily step goal!

A pps and smartphones With emerging technology on many smartphones, there are also lots of options for tracking steps using your phone.

Many people find counting steps is a great motivator for

2

Health and Wellness - It starts with me! I can take control of my own personal health by:

| being active | eating healthy | nurturing spirit | respecting tobacco |

How many steps do I need?

While there isn't a "scientific basis" for recommending 10,000 steps, it is an initial milestone to work towards. However for many, achieving 10,000 steps per day may not be possible. Instead you can keep track of your steps for one full week without changing your daily routine. Then, start adding 200 steps per day for the first week, an additional 200 steps per day the following week, and so on. Once you reach a daily step count that you are proud of and enhances your health, try aiming to reach that goal at least 4-5 days per week.

Fun Fact

The average walking stride length is around 70cm. If you walk 10,000 steps each day that equals: 70 cm x 10,000 steps =

700,000 cm = 7 km!

My goals for being active are:

______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________

Recommendations from Dr. Evan Adams, FNHA Chief Medical Officer

Exercise is one of the best things you can do for your health. Aim to exercise every day of the week. If you are older than 18 years of age, you want to accumulate at least 150 minutes of physical activity every week that can be broken down into bouts of 10 minutes or more.

Make sure you mark June 21st in your calendar to participate in the wellness activities that will take place province wide for the Aboriginal Day of Wellness on National Aboriginal Day.

3

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download