Health & Physical Performance Assessment

Aim to include at least 5 servings of fruits and vegetables daily to support energy, recovery, and overall health. 

Make half of your daily carbohydrate intake whole grains (oats, brown rice, whole-grain bread) to maintain stable energy levels. 

Include a source of lean protein in every main meal (eggs, fish, chicken, legumes) to support muscle recovery and performance. 

Replace sugary drinks with water or unsweetened tea for at least 5 days per week to reduce excess sugar intake. 

Limit processed foods to no more than 2 meals per week to improve overall diet quality and physical performance. 

Aim to stay active for at least 30 minutes, 3 times per week, such as walking, cycling, or light jogging. 

Aim for 7,000–10,000 steps per day to support daily movement and overall health. 

Include strength or resistance exercises every other week to support muscle strength and overall fitness. 

Set an alarm every 45 minutes while working at the computer to stand up, stretch, and move for a few minutes. 

Schedule at least 3 workout sessions in advance each week to maintain consistency and long-term physical performance. 

Aim for 7–9 hours of sleep each night by setting a consistent bedtime and wake-up time.  

Avoid screens (phone, computer, TV) at least 30 minutes before bed to improve sleep quality. 

Keep your bedroom cool, dark, and quiet to create the best environment for restorative sleep. 

Limit caffeine intake after 2 PM to avoid interference with falling asleep.  Drink a tea instead. 

 Establish a short bedtime routine (stretching, reading, or light meditation) each night to signal your body it’s time to sleep. 

 Practice mindfulness, meditation, or yoga at least 10 minutes, 3 times per week to lower stress. 

 Schedule one hobby or enjoyable activity per week to boost your mood and mental wellbeing. 

 Take a short 5-minute break every 2 hours during work to stretch or breathe deeply.  

 Keep a gratitude or journaling habit at least 3 times per week to improve perspective and reduce stress. 

Limit multitasking during the day by focusing on one task at a time for at least 25 minutes to improve calmness and productivity. 

Set a quit date and use a support program or app to help you stop smoking. 

 Track your smoke-free days and celebrate small milestones at least weekly. 

 Avoid places where people smoke indoors or in close proximity at least 5 times per week. Go outdoors instead .

Replace smoking moments with a healthy habit, like a short walk or drinking water, 1–3 times per day.
 

Seek professional advice or join a support group at least once a week for guidance and motivation. 

 Limit alcohol intake to 1 drink per day for women and 2 for men, tracking each drink. 

Set specific alcohol-free days each week, at least 3–4 days. 

 Measure your drinks carefully (e.g., 150 ml wine, 330 ml beer, 40 ml spirits) to avoid overconsumption. 

 Alternate alcoholic drinks with water to reduce total intake during social events.
 

Plan social activities that don’t involve alcohol at least once per week. 

 Open windows for at least 10–15 minutes twice a day to circulate fresh air. 

 Use an air purifier in rooms you spend the most time at least 5 days per week. 

Avoid smoking or exposure to smoke indoors entirely to protect respiratory health. 

 Regularly clean dust and allergens from surfaces at least once a week.
 

 Keep indoor plants that improve air quality in living or working areas to naturally filter pollutants. 

 Drink at least 8 cups (2 liters) of water daily, more on active days. 

 Replace one sugary drink per day with water or unsweetened tea. 

 Keep a water bottle at your desk and aim to refill it at least 3 times per day. 

 Track your daily water intake using an app or journal to ensure consistency.
 

 Set reminders every 2–3 hours to take a few sips of water. 

 Schedule an annual physical with your doctor and mark it in your calendar each year. 

 Book recommended screenings (blood pressure, cholesterol, glucose) according to age and risk factors at least once a year. 

 Keep a health checklist to track completed tests and vaccinations for the year.  

 Set reminders 1 month in advance to schedule upcoming appointments.
 

 Review test results and discuss any concerns with your doctor promptly to address potential issues early. 

Set a timer to stand up and stretch for 2–3 minutes every hour while working at a computer. 

 Take a 5-minute walk break at least 2–3 times per workday to increase circulation. 

 Use screen-free breaks for quick exercises or deep breathing to reduce eye strain and tension. 

 Position your screen at eye level and maintain proper posture to minimize discomfort during work.
 

Alternate sitting with standing at a desk if possible, aiming to stand at least 1–2 hours throughout the day.