Health & Wellness Articles

4 Easy Ways to Assess Your Well-Being

Wellness Measures You Can Track on SparkPeople

By Jen Mueller, Certified Personal Trainer         
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Stress affects more than your quality of life. It can contribute to high blood pressure and hinder your weight loss, making you want to eat more or causing you to eat as a way to relieve stress. There are many ways to reduce stress, from exercising and meditating to simply relaxing or practicing breathing exercises. Looking for some easy ways to reduce the stress in your life? If you notice a problem with stress, learn how to deal with it in a healthy way before it gets the best of you.

Quality of Sleep
On a scale of 1-5 (5 being the highest), how well did you sleep last night? Did you feel well-rested when you woke up this morning (5)? Did you toss and turn all night and feel terrible today because of it (1)? Something in the middle?

Like stress, poor sleep can lead to a host of other health problems, from weight gain to a suppressed immune system. SparkPeople's Better Sleep Resources can help identify your sleep problems and suggest ways to improve the quality of your shut-eye.

On a scale of 1-5 (5 being the highest), how good do you feel about yourself today? Do you feel confident and self-assured like a rock star (5), like you don't matter and there's nothing good about you (1) or something in the middle?

Your self-esteem goes hand in hand with a healthy lifestyle. If you don't think you're worthy of good nutrition, moderate exercise, and a better body, then you can lose your motivation to make the right choices. When you feel like you're worthwhile, you're more likely to make the best possible choices to care for yourself. It isn't easy to go from chronically low self-esteem to high confidence, but it is possible. Learn how you can use exercise, positive self-talk, and yoga to feel better about yourself and your body.

It's easy to get caught up in the numbers—calories, pounds and pants size. But taking these daily wellness measurements is a good reminder that your overall feelings of health and well-being are just as important!
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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 an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.

Member Comments

    Keep up the hard work everyone! I lost 84 lbs using SparkPeople and I am trying to lose a little more. Start with little changes but be consistent and then work your way up. When I started exercising I only did so for 10 mins a day and some of those where in a chair. Also, keeping track of calories even w/o making a change will help as you become more aware of what you are eating. Keep going!
    - 12/9/2015 9:27:31 AM
  • Really nice article--thank you for sharing this! I will bookmark it to remember to do daily assessments. - 12/9/2015 8:03:48 AM
  • JEAN_0817
    Hello, I have just joined this group and looking forward to losing some weight and getting back into shape. I had extensive back surgery in 2013, hence the weight gain. I Need to lose at least 20 pounds. - 7/13/2015 11:50:22 AM
    I am trying to get to 124 lbs. where I should be at 5'2". I started at 148 and I went to 143 now I am up to 146. I try to exercise everyday and eat right. I have so many stomach issues that most food makes me sick so I don't always eat the allotted calories. I am so discouraged. - 7/14/2014 10:51:17 AM

    You must be my twin diet-wise anyway. I'm 5'2" and see-sawing between 148 and 152 lbs. I'm aiming for 136, which will take me out of the "obese-zone". It's so frustrating when we don't see results that match our efforts! But knowing we're not alone, and measuring progress outside of the bathroom scale, will take us there. Hey, we're still considered "petite"! ;-) - 10/23/2014 2:17:56 PM
    About 2 weeks ago my blood work showed chol and tri's UP, "again". It's time they came down. My efforts, or rather, non efforts, are upsetting. So, here I am Spark People, changing those old habits, and starting my healthy eating, and weight loss on a "weekend", rather than waiting for Monday. I've seen many Mondays go bye, and no change in me. I bought a NIKE shirt with the logo, Just Do It. Something has to spark with me, I am a br cancer survivor, and wish to stand with that statement, indefinitely. Let's start!!
    - 9/14/2014 9:57:25 AM
    I am trying to get to 124 lbs. where I should be at 5'2". I started at 148 and I went to 143 now I am up to 146. I try to exercise everyday and eat right. I have so many stomach issues that most food makes me sick so I don't always eat the allotted calories. I am so discouraged. - 7/14/2014 10:51:17 AM
    DebbieFou - Don't be down on yourself! You lost 28 lbs! Have you ever picked up 28 lbs.? It's definitely noticeable! Keep it up! You can do it! - 6/24/2014 2:52:22 AM
    On November 2013 I my doctor recommended the Bariatric surgery. I am well over 100 pounds over my recommended weight. I went up for the review. I went to the nurses pre op in February and in May 5 I was up for blood test and appointments with a medicinal internist, a psychiatrist, a Dietitian and a Behavioral nurse. At the beginning I had the support of my family after all this now they are changing there mind. Anyway I am trying to follow the rules and steps for diet. (they want to make sure you will be able to follow the rules for after the surgery). The first week I lost 10 lbs. This week I only lost 1 which really makes me feel very discourage. I have to go back in August to show them how I am doing. My family is hoping I will be able to loose the weight before the surgery so I won't go through with it. I so want to get off so many medication. I have high blood pressure, i'm a type 2 diabetic , I have a whole slew of medical issues along with Fibromyalica . At the beginning I started at 240 lbs back in November at my appointment in May I was at 212lbs now I set at 202lbs. My goal is 140lbs even though I should be at 110 lbs for my small bone frame and 5'1" height . I feel that since I just turned 60 yrs of age i will be happy at 140 don't want to look to old . But I am really down on my self - 5/18/2014 9:04:36 AM
    I weigh 193 pounds. I need to follow doctor's orders to lose 20 pounds but have tremendous limitations because of serious surgery and I don't know where to begin. However, I will begin walking on the treadmill. - 5/3/2014 4:06:41 PM
  • 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
    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
    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

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