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Physical Activity Pillar

Goals (SMART):

Specific: Walk briskly for 30 minutes daily.

Measurable: Use a fitness tracker to log 10,000 steps daily.

Attainable: Begin with 5,000 steps and increase by 1,000 steps weekly.

Relevant: Improve cardiovascular health and energy levels.

Timely: Achieve this goal consistently within 4 weeks.

Actions:

1. Dedicate 150 minutes per week to aerobic exercise like walking or cycling.

2. Incorporate daily strength training exercises (5–10 repetitions of squats, lunges, and press-ups).

Tracking Method:

Record daily steps and workout sessions in the Padlet using fitness tracker screenshots and photos of workout spaces.

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Complete and Balanced Nutrition Pillar

Goals (SMART):

Specific: Eat five servings of fruits and vegetables daily.

Measurable: Log servings in a nutrition tracking app.

Attainable: Start with three servings and increase weekly.

Relevant: Improve overall nutrition and support immune function.

Timely: Fully implement within 3 weeks.

Actions:

1. Replace sugary snacks with fruits and nuts.

2. Plan meals in advance to include whole grains and reduce processed foods.

Tracking Method:

Log meals and snacks daily. Upload meal photos to Padlet for visual tracking.

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Mental Health Pillar

Goals (SMART):

Specific: Practice mindfulness for 10 minutes daily.

Measurable: Use a meditation app to log sessions.

Attainable: Start with 5 minutes and gradually increase to 10 minutes.

Relevant: Reduce stress and improve focus.

Timely: Achieve consistently within 2 weeks.

Actions:

1. Schedule 10 minutes each morning for mindfulness or meditation.

2. Engage in joyful activities, such as hobbies or time with loved ones.

Tracking Method:

Log mindfulness sessions in the Padlet and journal feelings or observations.

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Sleep Hygiene Pillar

Goals (SMART):

Specific: Establish a consistent bedtime routine.

Measurable: Track sleep duration and quality using an app.

Attainable: Adjust bedtime gradually to achieve 7–9 hours of sleep.

Relevant: Improve cognitive function and mood.

Timely: Fully implement in 3 weeks.

Actions:

1. Maintain a consistent bedtime and wake-up time.

2. Optimize the sleep environment by ensuring darkness, quiet, and a cool temperature.

Tracking Method:

Log sleep patterns and environment adjustments in the Padlet.

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Immunization Pillar

Goals (SMART):

Specific: Schedule and receive all recommended vaccinations.

Measurable: Use health records to track immunizations.

Attainable: Ensure all vaccinations are up-to-date within 6 months.

Relevant: Protect against preventable diseases.

Timely: Review and schedule vaccinations within 2 weeks.

Actions:

1. Schedule vaccination appointments.

2. Share information on immunization importance with peers.

Tracking Method:

Upload vaccination records and notes from health providers to Padlet.

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Substance Abuse and Accident Prevention Pillar

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Substance Abuse and Accident Prevention Pillar

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Substance Abuse and Accident Prevention Pillar

Goals (SMART):

Specific: Limit alcohol intake to 2 drinks per week and avoid tobacco completely.

Measurable: Log weekly alcohol consumption.

Attainable: Gradually reduce current intake.

Relevant: Reduce health risks and improve overall well-being.

Timely: Achieve goals within 1 month.

Actions:

1. Substitute alcoholic beverages with non-alcoholic alternatives.

2. Practice safe behaviors like wearing seatbelts.

Tracking Method:

Record weekly consumption and upload alternative drink ideas.

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Health and Wellbeing in the Environment Pillar

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Health and Wellbeing in the Environment Pillar

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Health and Wellbeing in the Environment Pillar

Goals (SMART):

Specific: Implement two sustainable practices weekly.

Measurable: Track weekly environmental actions in a checklist.

Attainable: Start with small actions like reducing waste and increase efforts.

Relevant: Support environmental health and reduce pollution.

Timely: Build habits within 8 weeks.

Actions:

1. Reduce waste by composting and recycling.

2. Participate in outdoor activities like gardening or nature walks.

Tracking Method:

Document actions with photos and a weekly sustainability report in Padlet.

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References

1. Centers for Disease Control and Prevention. (2023). Vaccines and preventable diseases. Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/vaccines/index.html

2. National Health Service. (2023). Eating a balanced diet. National Health Service. Retrieved from https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/

3. National Sleep Foundation. (n.d.). Sleep hygiene. National Sleep Foundation. Retrieved from https://www.thensf.org

4. United Nations Environment Programme. (n.d.). Sustainable living. United Nations Environment Programme. Retrieved from https://www.unep.org

5. World Health Organization. (2018). Physical activity. World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity

6. World Health Organization. (2019). Mental health. World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/mental-health

7. World Health Organization. (2020). Healthy diet. World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/healthy-diet

8. World Health Organization. (2020). Alcohol. World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/alcohol

9. Angulo, P. (2021). The three-pillar plan to improve your health and wellbeing. LinkedIn. Retrieved from https://www.linkedin.com/pulse/three-pillar-plan-improve-your-health-wellbeing-pedro-angulo

10. The Health Space. (2025). 6 pillars of health: Your transformative 360° approach to wellness. The Health Space. Retrieved from https://thehealth-space.com/6-pillars-of-health-your-transformative-360-approach-to-wellness/

11. Shine Social and Communities. (n.d.). Connecting with nature for health and wellbeing. Shine Social and Communities. Retrieved from https://shinesocialandcommunities.org