RapidKnowHow: The 1-Hour Preventive Health Management Guide
Here’s a practical guide to Understanding and Applying Preventive Health Management (PHM) in One Hour to help you lead a healthy and satisfying life. This is a key component of the LIFE WEALTH Formula, under the Health dimension.
🕒 1-HOUR PHM QUICK START GUIDE
🔹 What is Preventive Health Management (PHM)?
Preventive Health Management focuses on proactively maintaining health and preventing diseases through lifestyle choices, regular screenings, and health education rather than reacting to illness.
The Goal
Maximize long-term well-being and reduce healthcare costs through early intervention
🔸 Minute 1–10: Understand PHM Principles
- PHM Core Areas:
- Lifestyle Management (nutrition, physical activity)
- Risk Factor Reduction (smoking, alcohol, stress)
- Regular Health Check-Ups
- Regular Physical Exercises
🔸 Minute 11–30: Perform Your Personal Health Assessment
- Self-Check:
- Weight, height, waist circumference (BMI)
- Blood pressure (if accessible)
- Energy levels, sleep quality, stress levels
- Frequency of exercise & fruit/vegetable intake
- Set Baselines:
- Note down areas that need improvement (e.g., weight, low activity, high stress).
🔸 Minute 31–50: Build Your 4-Week PHM Action Plan
Use the SMART Model (Specific, Measurable, Achievable, Relevant, Time-bound):
- Nutrition:
- Add one fruit or vegetable to each meal.
- Drink 2 liters of water per day.
- Training:
- Walk 30 minutes daily (or 5,000–10,000 steps).
- Physical Exercises (4 – 5 times a week) 30- 60 Minutes
- Sleep:
- Aim for 7–8 hours of restful sleep.
- Stress:
- Practice deep breathing or meditation 5 minutes daily.
- Screening:
- Schedule one relevant health screening (e.g., blood test, dental check-up).
🔸 Minute 51–60: Create Your Daily Health Ritual
- Morning: Glass of water + 5-minute stretch + intention for the day.
- Midday: Short walk + light, healthy meal.
- Evening: No screens 1 hour before bed + wind-down routine (reading, journaling).
✅ Daily Application = Sustainable Health Wealth
By investing just 60 minutes upfront and 30 minutes daily, you activate a self-managed, preventive health system that aligns with your broader LIFE WEALTH journey.
🕒 1-Hour Preventive Health Management (PHM) Check
1. Do you get at least 7 hours of sleep per night?
2. Do you exercise at least 30 minutes a day?
3. Do you eat fruits and vegetables in every meal?
4. Do you manage stress with daily routines like breathing, journaling, or breaks?
5. Do you actively support your immune system with hydration, vitamins, and gut health?
