Contents | Site Home

Wellness Exercise Program

Your specific wellness program depends on your personality, occupation, health and many other things. However there are several invariants.

All the six wellness dimensions of the wellness wheel and their subdimensions will stay, though, depending on your occupation, you may find more convenient to batch them differently or do not list in the wellness monitor explicitly.

If you are very busy, you may watch only the dimensions that are either too neglected or too addictive for you. One of the simplest and typical set: work, family and cardio (aerobic exercise) is used as the starting preset in the Activities and Priorities software .

Below it the a rather comprehensive list composed in accordance with this wellness guide. You may select from it the dimensions that are most important to you.

The time of the exercises may be different, though you should do them at least once a week and for many exercises at least three times a week. You may calculate the time and frequency yourself following the guidelines to the wellness dimensions exercises pages. The links to them are in Wellness Dimensions and Subdimensions column. The times in the table usually is the minimum except for the work, where regular 8 hours a day and 5 days a week was assumed. If you sum up the time in the table you will see that all "exercises" including the work occupy only about half of your time, assuming that you sleep eight hours a day, so you have the reserve to increase the time for some wellness dimensions.

Special note about the physical exercises. If you have no experience, consult your doctor first. The time in the table assumes that you are already in good physical form. It should be much shorter if you are the beginner.

We would like to stress that to maintain the wellness you should do the exercises from the table regularly. However large number of the wellness dimensions and subdimensions (sixteen in the table) and the nature of some "exercises" (building relationships with you neighbors, for example) gives no hope to do them on strict schedule. Therefore you have to use a flexible wellness balance monitor that shows you the priorities of the wellness dimensions so you could rearrange your schedule if one of the wellness dimensions is dangerously neglected or select the wellness dimension that better fits in you current schedule. As far as we know, only Activities and Priorities software has al the required features .

Typical Wellness Exercise Program
Wellness Dimensions and Subdimensions Time to spend in Hours:Minutes per Week Notes
Emotional 3x0:45 Assuming that emotional experiencing and emotional intelligence exercises are combined, e.g. in a game
Intellectual. News 3x0:45  
Intellectual. Solution and Testing 3x0:45 Applying the intuition and testing
Occupational. Learning 5x0:45 Assuming five working days a week
Occupational. Discussing Results 0:45  
Occupational. Social. Colleagues 5x0:45 Mainly lunch time
Occupational. Social. First Level Boss 0:30  
Occupation. Social. Second Level Boss 0:03 It is important to impress her / him
Occupational. Work 5x6:00 We subtracted the lunch time and the time to learn from typical 8 hours a day
Physical. Jogging 3x0:45 Cooper style aerobics for the heart
Physical. Aerobics 3x0:45 Fonda style aerobics for the joints, e.g. dancing-like, karate, taekwondo
Social. Family 3x0:45  
Social. Neighbors and Local community 1:30 Assuming you maintain the personal relations with two neighbors, for the case when one may absent.
Social. Local Communities Bosses 0:03 Communities Bosses are usually second level bosses relative to us
Social. Doctors (medicine) 0:03 Doctors are usually second level bosses relative to us
Spiritual 3x0:45  

Copyright © 2006-2018 Vadim Motorine. All rights reserved.