The document outlines 10 steps to improve wellness and reduce health risk factors. It discusses identifying risk factors like high blood pressure, diabetes, and obesity. The 10 steps include getting proper sleep, regular exercise, managing natural body cycles, maintaining a healthy weight, reducing stress, spending quality time with family, limiting smoking and alcohol, and being humble. Following these steps can help improve quality of life and reduce risks of chronic diseases by adopting a wellness-focused lifestyle.

1. 1
Executive Health and
Wellness

2. 2
What Is Wellness ?
Wellness is an approach to life where you aim at recognizing
the risk factors that could lead to life-threatening diseases in
the future and thereafter work towards reducing them.

3. 3
What Are the Health Risk Factors ?
High Blood Pressure Diabetes
Smoking Alcoholism
Improper Nutrition Obesity
Lack of Activity Stress
Self Medication Drugs

4. 4
Normal Values
Physical
Blood Pressure : 120 – 140 / 70 – 90 mm Hg
Pulse : 60 - 80 per min
Biochemical
Blood Sugar(f) : 70 - 110 mg / dl
Blood Sugar(pp) : 110 – 140 mg / dl
Lipid Profile
Serum Cholesterol : 150 - 220 mg/ dl
HDL Cholesterol : 35 - 50 mg/ dl
LDL Cholesterol : 60 – 140
mg/ dl Serum Triglyceride : 50
- 150 mg/ dl
Exercising Regularly
5 times a week for at least 30 – 45 mins
Ideal Weight
Height ( cms ) – 100 = Ideal Weight

5. 5
Why Is Wellness Important ?
The way in which we live has a lot to do with our
health.Chronic diseases like high blood pressure, diabetes
are caused because of our unhealthy lifestyles.
The good thing about these so called lifestyle diseases is that
they are reversible.

6. 6
Statistics of 750 Employees
Risk Factor Present % of Employees
High Blood Pressure 45 %
Diabetes 30 %
Smoking 28 %
Alcoholism 39 %
Improper Nutrition 20 %
Obesity 60 %
Lack of Activity 80 %
Stress 60 %
Wellness therefore becomes essential for :-
1.The health of the individual
2.The health of the company

7. 7
You can make Wellness a part
of your life by…….
Recognizing the Health Risk Factors
Annual Medical Check Up
Self Analysis
Reducing the Health Risk Factors
Lifestyle Modification

8. 8
Self Analysis
1. Are you a non-smoker ?
2. Do you check your BP regularly ?
3. Do you drink within limits ?
4. Do you avoid self –medication?
5. Do you take time off each day to relax ?
6. Do you take minor hassles in your stride ?
7. Are you at your ideal body weight ?
8. Do you eat a balanced diet ?
9. Do you exercise regularly ?
Answer in a “Yes” or “No” and count the number of “Yes” in
your answers.

9. 9
What do your scores indicate ?
If the number of your “Yes” falls between
7 – 9 Excellent
5 - 7 Good
3 - 5 Poor
0 - 3 V. Poor
When your scores are below 7 , you need what is called as
“The Lifestyle Modification Plan “

10. 10
1st
Step
Early to bed and early to rise make you healthy , wealthy and
wise. Get up early and after you brush your teeth, have a
glass of Luke warm water.

11. 11
2 nd Step
Exercise Regularly
Go for a walk at least 5 times a week
Walk for about 20-30 mins at a brisk pace.
Benefits of walking :-
Strengthens your heart by pumping more oxygen rich air
Burns fat by providing more oxygen and fat burning enzymes
Enhances your well-being by relieving stress
Remember, You can walk - Anytime
- Anywhere
Morning / Evening / During Working hours
Garden / Road / In the Workplace

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The 15 min Executive Exercise Plan
1. Cardiovascular Endurance.
2. Muscular Strength
3. Flexibility
4. Body Composition
Cardiovascular Endurance Running on the spot
Side Jumping
Skipping
Muscular Strength Upper Body Strength Push
Up Lower Body Strength
Sit Up
Flexibility Flexion
Extension
Body Composition Check your Body Fat % at
least once in 15 days.

13. 13
The Body Fat Analyzer

14. 14
3 rd Step
Facilitate your natural body cycles
Elimination 4 am to 12 noon
Appropriation 12 noon to 8 pm
Assimilation 8 pm to
4 am
Emptying Time of Various Foods Substances
Fruit / Fruit Juice 30 mins
Salads / Raw Vegetables 2 hours
Properly combined veg meal 3 hours
Properly combined non-veg meal 4 hours
Any improperly combined meal 8 hours
Results of not facilitating your natural cycles
Stomach disorders like acidity,gas and constipation
Obesity

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Facilitate the natural body cycles
Elimination
Have light foods which will not interfere with the elimination process
and foods with an emptying time of 30 to 120 mins
Appropriation
Have your regular meals according to the 5 “W” Plan during this
period
Assimilation
Do not have any food during this period as your stomach needs this
rest period to assimilate the food you have eaten during the
appropriation period
Have a good breakfast
Breakfast = Break your Fast
Ideal Foods in the morning are :-
Cereals Preparations,Cornflakes,Biscuits,
Breads and Fruits
Beverages like Tea,coffee,milk or fruit juice

16. 16
The 5 “W” Plan
1. What you eat ?
2.
When you eat ?
3. Where you eat ?
4. Why you eat ?
5. Way you eat ?
What you eat ?
You must have a balanced diet containing all the nutrients and the
micro-nutrients required for good health and well-being.
Proteins,carbohydrates and fats provide the nutrients. Vitamins and
minerals provide the micro-nutrients.Include fibre in your diet.
Be careful about your fat intake. Fat can be saturated and
unsaturated. Avoid all saturated fat.
Restrict your salt and sugar intake. It is better to restrict it now rather
that having to stop it totally once you develop High BP or Diabetes.

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Follow the “ 5 Fruit-Veg/ day ” Rule

18. 18
The Food Pyramid

19. 19
When you eat ?
Like we have a time for everything, set aside a time for your
breakfast ,lunch and dinner too.
Eat so as to facilitate your natural body cycles.
Instead of eating big meals, have more smaller
meals at regular intervals.
Never sleep immediately after your meals.
Sleep after about 2 hours
Never eat immediately before any exercises.
Exercise only 2 hours after your meals.
Where do you eat ?
Do we ever sleep in the kitchen ?
Like wise, decide on one place in your house or office where
you will eat your food. It make a lot of difference to your
digestive system.
While eating your meals, concentrate only on eating and
nothing else. We need to be role models for our children.

20. 20
Why do you eat ?
Do you eat to live OR Do you live to eat ???
Ask yourselves these questions to know why do you eat .
Do you eat when you are hungry ?
Do you eat to please others ?
Do you eat so that food does not go waste ?
Do you eat because you have nothing else to do ?
Do you eat because you cannot say “NO” to anyone ?
Way you eat ?
Eat slowly.
Chew properly. Spend at least 15- 20 mins to complete your
meals.
Never drink water during your meals. Drink water 20 mins
after your meals.
Always stroll for about 15 mins after your meals. Never sit
down immediately.

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4 th Step
Maintain your Body Weight
Obesity can be defined as an excess accumulation of fat in the body ,
which could be localized or generalized and which increases the body
weight to more than 20 % of the ideal body weight.
Types of Obesity
Distribution of fat – On Waist –Hip ratio
Normal Men 0.87 Women 0.85
Apple shaped > 0.9
Pear Shaped < 0.8
Grade of Fat – On Body Mass Index
Normal 19 – 25
Grade 1 26 – 30
Grade 2 31 – 40
Grade 3 More than 40

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Effects of Obesity
Obesity can be called as the house of all diseases as it is a
predisposing factor to many chronic diseases . It is known to affect all
the systems of the body as seen below .
Lungs Breathlessness
Sleep Apnea
Heart High BP
Myocardial Infarction
Kidney Degenerative Changes
Gall Bladder Stone Formation
GI Tract Gas/ Acidity/ Belching
Skin Increased susceptibility to developing
infections
Skeletal Osteoarthritis
Increased risk of accidents
Psychological Shyness
Inferiority Complex
Depression

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Treatment of Obesity
1. Diet Treatment
2. Exercise
3. Neuro-Muscular Stimulation
4. Medication
5. Surgery
Diet Treatment
Follow a reduced calorie balanced diet plan
Never deprive yourself totally. It leads to failure.
Add a variety of low calorie foods to avoid failure due to
monotony.
Exercise
Aerobic exercise helps in weight loss.
Remember : Obesity is like a chronic disease. It can only
be controlled, it can never be cured

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5 th Step
Organize your life well
• To have time to enjoy life. Organize your time realistically so that
you can appreciate life rather than only survive it.
• To simplify your life. Organized cupboard, cabinets, rooms ,car and
a clean working table make life less complicated. Less time will be
spent on unimportant things.
• To make wise decisions. When your environment at home and
workplace are under control, it becomes easier to take wise
decisions.
• To improve your physical and mental health.
• To say “ No “ without feeling guilty. Make integrity a part of your life
and it will enable you to say “ No “ without feeling guilty.

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• To be more thoughtful. It will be easy for you to remember
important events and birthdays more easily.
• To be prepared. You can plan any and every thing and rest
assured that all will be well.
• To save money. Keep a record system and a disciplined
budget and you will surely be able to manage your money
well.
• To love others . When other areas of your life are well
organized, you will have the time and energy to be with the
people you love.
• To reach your goals. As you will manage your time well, you
will also be able to improve your goal setting skills. Prioritizing
and planning will take you one step closer to accompanying
the goals that you have for your life.

26. 26
6 th Step
Be Humble to all
• Forget your ego
• Say sorry and thank you whenever possible without any
hesitation whatsoever. These two magical words will help you
tide through any crisis , related to your profession or your
family.
• Behave in the same manner with your family as you would
with your boss and other colleagues.
• Be nice to the people you meet on your way to the top. Who
knows, you might meet them again during your fall.
• Kindness and humility never did any one any harm.

27. 27
7 th Step
Spend True Quality Time at Home
• Make a commitment to invest your time and yourself in the
lives of your loved ones. Examine your schedule and adjust it
accordingly, giving the necessary priority to family time.
• Recover from “ Workaholism “ Do you stay late in the
office? Do you bring work home ? Are you approachable to
your family members if they need you? Set boundaries on
your work time.
• Establish dinnertime as a family event. This should be a
regular predictable ritual in your house that everyone can
count on.

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• Open your ears and listen. While in conversation with your
wife or kids, give them undivided attention. Ask questions and
be available to listen to them. Help out in small activities.
• Practice consistent, loving discipline. Love does not mean
having to say yes to all your children’s demands. Don’t be
afraid to say no.
• Read together. Read out something interesting to your
children at bed time or at any other time.
• Express affection . Practice the principle of “ A hug a day
keeps loneliness and tensions away “
The days once gone are never going to come back. If you do
not give the love and affection, the attention and care they
need now, you might never be able to give it to them tomorrow
FAMILY = Father And Mother I Love You

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8 th Step
Rediscover the hidden and the lost “You”

30. 30
9 th Step
Stay away from smoking and alcoholism
How to stop smoking
1. Decide positively that you want to stop smoking and then prepare a
list of reasons why you smoke and why do you want to stop
smoking .
2. Decide your approach – gradual or instant
3. Set a target date for quitting. Let that date be an important date for
you – your birthday or your wedding anniversary etc
4. You may substitute smoking for a lesser dangerous habit like
chewing gum or amla supari etc
5. After you have quit - do not keep cigarattes in handy
- stay away from smokers
- stay away from events that trigger your
desire to smoke

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How to stop alcohol
Remember that alcoholism is an addiction and the best way
to avoid it is to prevent it from happening.
1. Control Alcohol before it controls you
2. It is entirely your own will power which will help you from
consuming alcohol.
3. Social drinking is acceptable , though not desirable , form of
alcohol consumption. 1 – 2 pegs once a week is acceptable
4. The cardio-protective effect of alcohol consumption is much
less in comparison to its other dangerous effects on the
various systems of the body.

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10 th Step
Learn how to handle stress effectively
Remember : It is not the stressor ( event leading to stress )
that is a health hazard, but it is the response of an individual
to the stressor that is harmful to good health
Causes of Stress
• Trying to please everybody every time
• Going against your own value system
• Too much/ Too little work
• Not feeling in control
• Worry becomes a habit
• Guilt and resentment

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Faulty methods of coping with stress
• Smoking
• Alcohol
• Frequent absenteeism from work
• Anti-Social Activities
• Irritability / Unjustified Anger
• Overeating
Stress Management
• Deep Breathing Exercises / Walking
• Yoga / Meditation
• Music Therapy / Take up a hobby
• Religious Activities / Social Service
• Laughter Therapy

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Steps to handle Stress
• Say ,” God ,give me the good sense to accept the things
that I cannot change, change the things that I can and the
wisdom to know the difference . “
• Write down the problem
• Accept the worst that can happen
• Find out the cause of the problem
• Find out possible solutions. What is the best solution.
• Ask your self ,” Is it a problem or is it an inconvenience ? “
• Practice the attitude of gratitude.
• Forgive and forget .
• Tap all your resources. Take help from family,friends and
colleagues.
• Get a purpose in life.

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The 10 Steps to Wellness
1. Early to bed and early to rise
2. Exercise regularly
3. Facilitate the natural body cycles
4. Watch your body weight
5. Organize your life well
6. Be humble to all
7. Spend true quality time with your family
8. Rediscover the hidden and lost “You”
9. Stay away from smoking and alcoholism
10. Learn how to handle stress effectively

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In conclusion
• Make Wellness a way of life
• It is the quality of life that is important and not the quantity –
Improve the quality of your life by following the 10
commandments of Wellness
• It makes you young by slowing down the the aging process
• It promotes health,well-being,endurance and productivity- for
self and for the company.
• It increases your resistance to disease.
• It helps you develop positive “ Addictions “ that will carry on
throughout your life.

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Remember
• Improving the quality and the longevity of your life is now in your
hands.
• It may require persistence and commitment but only you can take
control of your life
• Best of luck