Advertisement -- Learn more about ads on this site.

Health & Wellness Articles  ›  Healthy Lifestyles

4 Easy Ways to Assess Your Well-Being

Wellness Measures You Can Track on SparkPeople

-- By Jen Mueller, Certified Personal Trainer
Advertisement -- Learn more about ads on this site.
You're committed to a healthy lifestyle. You hit the gym every day when they open their doors, ditch soda for water, and brought healthy fruits and vegetables back to the center of your plate. Then you step on the scale, only to find that you haven't lost a single pound after all your hard work. Is it even worth it?

Of course, the answer is yes. Although weight loss can take time, there are other changes happening in your body—and mind—that you can't ignore. After just a few days of sticking with your healthy lifestyle plan, you might start to notice a difference in your energy level, stress level, quality of sleep and overall feelings about yourself. By tracking your progress in these areas, you can stay motivated and learn to appreciate all the little improvements you are seeing, regardless of what the scale tells you.

Taking a daily stock of your energy level, stress level, sleep quality and self-esteem is important for everyone who is trying to live a healthier life. It will help you notice trends and patterns (you tend to eat more on high-stress days or sleep better when you exercise in the morning) so that you can tweak your plan for optimal results. And it can help you appreciate the small achievements—like feeling more confident when you exercise regularly. That's why we recommend recording these wellness measurements on a daily basis. Here are some tips for assessing your daily wellness in each of these four areas.

Energy Level
On a scale of 1-5 (5 being the highest), how is your energy level today? Do you feel full of vigor and ready to tackle the challenges of the day (5), as if you can barely drag yourself out of bed (1) or somewhere in between?

Many factors can affect your energy: how much you slept the night before, how stressed you are, whether you're exercising too much or too little (both of which can zap energy), and the quality of your diet (too many sweets and not enough nutrient-rich foods can both be culprits). Serious health conditions like depression or anemia can also affect your energy levels, so talk to your doctor if you notice a long-term trend of tiredness.

Stress Level
On a scale of 1-5 (5 being the highest), how would you rate your stress level today? Do you feel like you're about to bite someone's head off (5), like everything just rolls off your back (1) or something in the middle?
Continued ›
Page 1 of 2   Next Page › Return to main wellness page »
Advertisement -- Learn more about ads on this site.

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is a certified personal trainer, certified health coach and advanced health & fitness specialist. See all of Jen's articles.

Member Comments

  • Don't Quit. You just keep doing your best...change things up a bit if you have to,..but never ever quit, Rome was not built in day. We need to remember there are no quick fixes. You can till get to your target goal soon enough. Stay Strong. - 4/10/2014 4:44:44 AM
  • GRAMMARIA3
    I'm discouraged
    I've been logging in been working out and staying on track with calories. Since Jan 15 and i weighed in heavier today! I was down to 145 now I'm back to 150
    I'm not going to meet my goal of 135 by march 15.
    What to do? - 3/3/2014 9:08:18 AM
  • RHAN0435
    I think Sparkpeople is wonderful. I followed another weightloss website for a couple of
    years, this is far better, more comprehensive and it is free. I have told a lot of my friends. - 1/12/2014 4:39:26 PM
  • Relieving cramps: when I mentioned to my doctor that I was sporadically getting cramps at night, she recommended that I take magnesium at night right before I go to bed. Some recommend taking potassium, but she said my potassium level was good. Now that I take magnesium each night, I rarely have nighttime cramps. I would suggest that you talk to your doctor to see if you need one or both of the supplements.

    Maybe 1 hr of using the gazelle in the evening is too much; perhaps a shorter workout would keep you from getting cramps. - 10/26/2013 11:41:34 PM
  • I thought I had commented on this article before but I would like to say I find it frustrating to use the scale as I seem to vary a great deal for whatever reason. I know that for me a more accurate way of gauging any progress is by how clothes fit and also by how well I am able to perform tasks at work and at home. - 10/24/2013 8:48:52 PM
  • HTOWNDEB
    I actually just saw the video with Brendan Blazier here about the Mango energy treats and went right on to Amazon and ordered two of his "Thrive" books. I like the fact he explains what each ingredient does for you. On another note, I have been getting on my "Gazelle" and working it for 1 hour each night but last night my calves were cramping up so bad...does anyone have any suggestions on what might help that so it doesn't keep waking me up through the night??? Arrgghhh!!! - 10/24/2013 4:03:37 PM
  • VELVA04
    I just started this a couple of days ago and love all the tips and recipes. Hope this will help me with healthier choices. - 8/12/2013 4:10:07 PM
  • Hi- my 1st time here and info is overwhelming. I am hoping to catch on through other's comments and look forward to new trials. Lots of great info already. - 7/11/2013 9:52:38 PM
  • Great article. I don't get on the scale because I just put on something to wear snd that let me know I have lost. - 5/17/2013 5:32:38 PM
  • Just started the Challenge today :) I am stresse due to changing jobs after 10 years and being "NEW" all over again....Even though I know my job duties and can perform them well...its a different hospital, different people, and different doctors to learn. I am taking a deep breathe as I write this! I CAN DO IT! Whew...I feel better ! - 4/2/2013 1:25:25 PM
  • KILKENNYCAT
    just started the challang on sunday. try to stick to the same bed time. have no trouble falling asleep i put my ipod on so i don't have to listen to ourside noises, teenagers and hubby asleep in about 10 minutes but come 2.30 eyes pop wide open. would love to be that awake at 7 when i have to get up - 3/29/2013 8:17:36 PM
  • CHRISTINASP
    Rock stars confident??? Hmmm. Don't think so! :) - 3/3/2013 6:12:22 AM
  • It's been 4 weeks now that I took the challenge. I have increased my walking and decreased my calorie intake as well as implemented daily affirmations. I have seen a complete 360 degree change in my sleep patterns for the BETTER!
    Sometimes I do wake up in the middle of the night but it is much less frequent.
    I'm getting a full 8 hours of sleep every week night now and it feels wonderful! ;) - 1/25/2013 7:47:20 AM
  • Very good article. My biggest impediment to sleep is the menopausal alarm clock that wakes me up btwn 2 and 3am on weekdays when I have to get up for work at 4:30am. Having the tools to assess my sleep and well-being will give me insight on what to do to achieve better quality of sleep, AND stop trying to catch up on the weekends. - 1/2/2013 11:14:20 AM
  • This is a GREAT article! I've read it before but this morning, I was struggling with the fact that I hadn't lost any weight in the last week although I've worked very hard on my exercise and diet so it was extremely timely to be in my mailbox today. Thank you! - 10/25/2012 7:49:26 AM