ROJoson PEP Talk: Staying Healthy and Contented – Healthy Lifestyle Plan

1. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan

2. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I have a Patient
Empowerment
Program in which I
like to empower the
lay people or
patients to take
control in the
management of
their health.

3. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
What I have in mind
in my PEP TALK
which may run for 3
years is to empower
at least 30 persons,
with my family
members and my
patients as a
priority. This is my
key performance
indicator.
I hope you will be in
my group of 30.

4. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I launched this PEP
TALK on May 15,
2021 with MODULE
on COVID19.
2nd Module: PATIENT
EMPOWERMENT
3rd Module: PATIENT
MANAGEMENT
PROCESS
4th Module: RIGHTS
IN PATIENT
EMPOWERMENT

5. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
5th Module: STAYING
HEALTHY AND
CONTENTED
5 Parts
• Introduction and
Intentional Living
Plan
• Healthy Lifestyle Plan
• Screening and
Periodic Health
Check
• Early Diagnosis and
Early Treatment
• First Aid and Basic
Medical Care

6. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
My PEP TALK today
is entitled: Staying
Healthy and
Contented – Healthy
Lifestyle Plan.

7. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
This PEP TALK is
being conducted
with the assumption
that you have
attended the
ROJoson PEP TALK
on Intentional Living
Plan.

8. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Intentional Living Plan
Intentional living is essentially living with
intention.
Intentional Living Plan (ILP) is a plan you make
targeting a certain number of years in which you
write down things you intend or want to
accomplish on your graduation day (last day of
your targeted year) which will make you feel you
have lived your life to the fullest; you have lived
a meaningful life; and you are contented and
ready to die a happy death. [Assumption and
reality: all of us will die one day.]

9. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
In the formulated personal Intentional
Living Plan, there should be the inclusion
of
“staying alive and not crippled as long as
possible”
as this should be the foremost of the
strategic goals.

10. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
To stay alive and not crippled as long as
possible (or at least up to the target set in
the personal Intentional Living Plan)
is
tantamount to formulating a healthy
lifestyle plan and then implementing it to
the letter.

11. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Healthy lifestyle at the moment is
everybody’s best bet to stay alive
and not crippled as long as possible.

12. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Although having a healthy lifestyle plan and
living it to the letter does not guarantee against
diseases, accidents and age-related conditions as
the latter are at times realistically not avoidable
or preventable,
it has higher chances of success in
avoidance and control compared to no
plan at all and no effort at all.
Remember the saying:
If you fail to plan, you are planning to fail.

13. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Admittedly, healthy lifestyle cannot, at least up
to the present time,
realistically prevent GENETIC disorders or
conditions.
These are conditions in which one inherits a gene
from one’s parents that increases one’s risk of
developing a particular medical condition or
disease.
It is estimated that “genetic defects – however
minor – are present in at least 10 percent of all
adults.” https://www.britannica.com/science/human-
genetic-disease

14. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Although not all ACCIDENTS are
preventable,
it is said that 99% are preventable
through healthy lifestyle.

15. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
AGE-RELATED conditions and diseases are also
not totally preventable through healthy living as
most of these have genetic influence.
However, through healthy living, majority of the
age-related conditions and diseases can be
postponed or slowed down.
Living a healthy lifestyle can prevent
majority of the chronic diseases and long-
term illnesses commonly seen in the
aging people.

16. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Thus, my personal rough estimate is that
having and living a healthy lifestyle has an
80% chance of promoting and facilitating
accomplishment of the strategic goal of
staying alive and not crippled as long as
possible.

17. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
What is healthy lifestyle?
What is healthy living?
These two phrases can be used to mean
the same thing.

18. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Healthy lifestyle or healthy living is the
aggregation of decisions made by
individuals on strategies, actions and
steps they put in place to achieve
optimum health.
Healthy lifestyle or living is the way a
person lives which affects his health and
over which he has control.
It is generally characterized as a balanced
life in which one makes wise choices.

19. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Ask 50 people to define what a “healthy
lifestyle” or “healthy living” is, and you’ll
likely get 50 different answers.
That’s because there’s no one way to be
healthy.

20. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
A healthy lifestyle or living simply means
doing things that give you a greater
chance of achieving optimum health year
in and year out and in the end, attaining
your goal of staying alive and not crippled
as long as possible.

21. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
In the Internet, there are a lot of packages
of healthy lifestyle or living.
Essentially, the packages are a balance of
work-life strategies.
Some packages would put emphasis on
certain strategies, especially those with
commercial promotion of drugs, products
and devices.

22. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
In the Internet too are seen write-ups on
the advice or “secrets” to long life from
the centenarians and those from people
living in the so-called “blue zones”,
geographic regions which are homes of
the oldest people, such as Icaria, Greece;
Okinawa, Japan; Sardinia, Italy; etc.

23. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I will share my personal healthy
lifestyle package which I have been
consistently and perseveringly
implementing for the past 27 years
and which luckily has promoted my
staying alive and not crippled up to
age 72 (my current age).
Those who have
reached 70 and
beyond may want
to share their
healthy lifestyle
packages or
strategies also.
My personal healthy lifestyle package can serve
as a template for those who want to adopt it.

24. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
Formal Start: 1994 (age 45) when I
formulated my Intentional Living Plan
which included a healthy lifestyle plan for
me to reach my initial target of 70 years
old.
My battle cry: Stay alive and not crippled
until at least 70 years old.
I am now 72 years
old -
Still alive and not
crippled.
I have a renewed
Intentional Living
Plan (70 to 75-83).
I have a renewed
Healthy Lifestyle
Plan (70 to 75-83).

25. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
Aggregation of decisions on strategies,
actions and steps made by me
to stay alive and not crippled
to reach my age target.
I am now 72 years
old -
Still alive and not
crippled.
I have a renewed
Intentional Living
Plan (70 to 75-83).
I have a renewed
Healthy Lifestyle
Plan (70 to 75-83).

26. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
Aggregation of decisions on strategies,
actions and steps made by me
Derived from:
• Medical training
• Readings and self-directed learning
• Problem-based learning and experience
• Self-experimenting and observation
I am now 72 years
old -
Still alive and not
crippled.
I have a renewed
Intentional Living
Plan (70 to 75-83).
I have a renewed
Healthy Lifestyle
Plan (70 to 75-83).

27. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
Aggregation of decisions on strategies,
actions and steps made by me
Continually evolving and developing
from overview to framework, progressing
to foundation, further development, and
ending in mastery (habit – way of life –
done daily).
I am now 72 years
old -
Still alive and not
crippled.
I have a renewed
Intentional Living
Plan (70 to 75-83).
I have a renewed
Healthy Lifestyle
Plan (70 to 75-83).

28. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
Aggregation of decisions on strategies,
actions and steps made by me
with the following characteristics:
• Balanced and done in moderation
• Holistic, comprehensive, and integrated
• Preventive and promotive
• Minimalist (essential only and simple)
I am now 72 years
old -
Still alive and not
crippled.
I have a renewed
Intentional Living
Plan (70 to 75-83).
I have a renewed
Healthy Lifestyle
Plan (70 to 75-83).

29. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan
A plan that integratively promotes a
HEALTHY BODY – HEALTHY MIND –
HEALTHY SPIRIT
in me and in a person.

30. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy
Hydration
• Healthy
Hygiene
• Healthy
Exercise
• Healthy
Prevention
• Healthy
Monitoring
• Healthy Consult
HEALTHY MIND
• Healthy Rest
• Healthy
Relaxation
• Healthy
Productivity
• Healthy Stress
• Healthy
Enjoyment
HEALTHY SPIRIT
• Healthy
Living Plan
• Healthy
Contentment
• Healthy
Social
Interactions
• Healthy
Continual
Improvement
STRATEGIES AND
TACTICS

31. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult

32. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to
clearly think, learn and remember; to cope
with stresses of life; to work productively and
fruitfully; and to enjoy life.
STRATEGIES AND TACTICS
Tactics:
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment

33. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of
thought, behavior and emotion that will
animate the body and mind.
STRATEGIES AND TACTICS
Tactics:
• Healthy Living Plan
• Healthy Contentment
• Healthy Social Interactions
• Healthy Continual
Improvement
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement

34. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
Operationalization:
I eat varied and balanced diet.
A varied diet or variety means consuming
different foods from within each of the food
groups on a regular basis.
The food groups are fruits, vegetables, grains,
protein foods, and dairy.

35. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
Operationalization:
I eat varied and balanced diet.
Food groups simplify dietary recommendations
by focusing on foods instead of nutrients.
The nutrients contained in the food groups are
the following: carbohydrates, proteins, fats,
vitamins, minerals, fiber and water.

36. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
Operationalization:
I eat varied and balanced diet.
A balanced diet is a diet that contains differing
kinds of foods in certain quantities and
proportions so that the requirement for calories,
proteins, minerals, vitamins and alternative
nutrients is adequate.

37. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
Operationalization:
I eat moderate amount of foods to keep my
weight within the normal Body Mass Index range
(72 kg and below)
I eat in moderation any foods that I like.
Moderation means not eating to the extremes,
neither too much nor too little.

38. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
Operationalization:
I avoid foods which cause distress and allergy.
I don’t take supplements on top of my natural
diet.
I avoid processed foods as much as possible.

39. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Weight
Operationalization:
I calculate my normal Body Mass Index weight –
should be 72 kg and below.
I regularly monitor my weight at least once a
week.
I adjust the amount of foods that I take to
maintain my weight within the normal range.

40. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Hydration
Operationalization:
I drink plenty of water.
I would usually drink at least 8 glasses of water
per day.

41. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Hydration
Operationalization:
I don’t drink alcohol.
I have refrained and completely stopped drinking
sodas and fruit juices since 2019.

42. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Hygiene
Operationalization:
I wash my hands as frequently as I can.
I take a full bath at least once a day and after
each exercise; after a dirty chore at home and
from work; after going out of the house
especially during this time of COVID19 pandemic.

43. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Hygiene
Operationalization:
I brush my teeth at least twice a day, at times
three times a day when staying at home the
whole day.

44. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Exercise
Operationalization:
I do walking and stretching-flexing exercises
every day – 3 km of walking (or 45 minutes) in
the morning and another 3 km in late afternoon;
stretching-flexing exercises for at least 25
minutes (using my ROJoson regimen).

45. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Exercise
Operationalization:
My daily stretching-flexing exercises for the past
7 years have controlled my joint pains or the so-
called degenerative arthritis.

46. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Exercise
Operationalization:
I do stand-up computering to avoid long sitting.
I would usually take a break from computer-work
after each hour (for at least 5 minutes).

47. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Exercise
Operationalization:
I can still do wind-surfing and stand-up paddling
and swimming.

48. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Prevention
Operationalization:
I avoid accidents as much as possible.
• I practice mindfulness and vigilance and
learning from past mistakes.
• I have a diary of Error-Learning Experiences to
avoid errors and accidents.

49. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Prevention
Operationalization:
I avoid anything that will be harmful to my
physical and mental health (like smoking,
alcohols, drugs, chemical exposure, pollution,
interaction with evil and unscrupulous people,
etc.)

50. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Prevention
Operationalization:
Once I have a chronic medical condition such as
hypertension, I control it with known remedies
like exercise, diet, stress control and medicines.

51. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Monitoring
Operationalization:
Although I don’t practice routine screening and
periodic health check, I am mindful and vigilant
in using symptom-sign directed approach to
monitor for occurrence of a disease.

52. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Consult
Operationalization:
Once I suspect something that I need to have a
medical consult, I do this early and have myself
treated as indicated and in a timely manner.

53. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Rest
HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
•Night sleep – average of 7 hours
•Siesta – average of one hour

54. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Relaxation
HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
As much as possible, I will find time to relax daily
with activities such as listening to music (daily);
watching movies (weekly).
My daily walking also gives me relaxation.

55. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Productivity
HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
I would accomplish at least 3 major activities per
day which constitutes my parameter of daily
contentment of productivity.

56. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Productivity HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
• Medical practice
• Medical education – blog
• Hospital administration –lectures
• Public health education – blog
• Family bonding
• Exercise-relaxation
• Social networking
Any 3 of these in a day!

57. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Stress HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
I have always tried to manage or control stress at
work, in human interactions and in family.
I am now going into semi-retirement essentially
to control stress.
I have a stress management program.

58. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Stress HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
Stress management program (avoid stress to
have a peace of mind and to have a peaceful and
restful sleep; avoid stressful work, people, and
activities; be contented; manage stress when it
comes; have a motto: everything will come to
pass)

59. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Enjoyment HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
I have categorized enjoyment into:
1. Sensual pleasure
2. Ego pleasure
3. Accomplishment pleasure
4. Appreciation pleasure

60. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to clearly think,
learn and remember; to cope with stresses of life; to
work productively and fruitfully; and to enjoy life. STRATEGIES AND TACTICS
Tactics:
• Healthy Enjoyment HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Operationalization:
I try to acquire these pleasures every now and
then (at least one pleasure a day) and in a varied
and balanced manner.

61. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of thought,
behavior and emotion that will animate the body and
mind. STRATEGIES AND TACTICS
Tactics:
• Healthy Living Plan
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Operationalization:
I have an Intentional Living Plan which gives me
direction on how to live my life to the fullest and
to stay alive and not crippled as long as possible.
I have included a healthy lifestyle plan in it.

62. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of thought,
behavior and emotion that will animate the body and
mind. STRATEGIES AND TACTICS
Tactics:
• Healthy Contentment
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Operationalization:
I have defined my criteria of contentment in
living in this world and these constantly animate
my body and mind.

63. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of thought,
behavior and emotion that will animate the body and
mind. STRATEGIES AND TACTICS
Tactics:
• Healthy Contentment
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Operationalization:
I have a minimalist approach in life (acquiring
things that are only essential and needed to
living a simple comfortable life; keeping things to
the minimum or essential).

64. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of thought,
behavior and emotion that will animate the body and
mind. STRATEGIES AND TACTICS
Tactics:
• Healthy Social Interactions
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Operationalization:
Constant social interactions invigorate me.
Doing ‘love-your-neighbor’ projects gives me
happiness and keeps me going.

65. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of thought,
behavior and emotion that will animate the body and
mind. STRATEGIES AND TACTICS
Tactics:
• Healthy Continual Improvement
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Operationalization:
I accept I am not a perfect human being. I admit
that I should keep on doing continual
improvement. I have a diary of Error-Learning
Experiences as a tool to continually improve
myself in all aspects of my life.

66. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
What I have presented is my personal
healthy lifestyle plan which is holistic and
which has been tested.
At age 45 years old, I made an Intentional
Living Plan to stay alive and not crippled
up to 70 years old.
In January 31, 2019, I achieved my goal.
Every year after January 31, 2019 is
considered bonus for me already.
Conclusion
Take Away

67. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I am already contented and can leave this
world anytime.
However, since I am still alive, I decided to
renew or extend my Intentional Living
Plan up to 75 years old with a stretch to
83 years old because I like to wait for my
wife to reach 70 on that year before I
leave.
Conclusion
Take Away

68. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I will continue the healthy lifestyle plan
that I found effective.
I will do some refinements as indicated.
I am confident that my healthy lifestyle
plan will enable me to reach 83 years old,
healthy and not crippled.
Let's wait and see.
Conclusion
Take Away

69. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
I leave it up to you if you want to adopt
my healthy lifestyle plan or not.
Your choice.
I will provide you with a template on
Healthy Lifestyle Plan if you don’t have
one yet and don’t know where to start.
However, you are free to make your own.
Conclusion
Take Away

70. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
Just make sure you have a documented
healthy lifestyle plan being implemented
to the letter with the goal of staying alive
and not crippled up to a certain age
target, at least 70 years old, as this is the
average lifespan of people all over the
world.
Conclusion
Take Away

71. Staying
Healthy and
Contented –
Healthy
Lifestyle Plan
• Maximize your knowledge (KAALAMAN).
• Maximize your capability (KAKAYANAN).
• Lastly, maximize your self-determination
(KAPANGYARIHAN) in formulating and
implementing a Healthy Lifestyle Plan in
gaining greater control over decisions and
actions affecting your health (PATIENT
EMPOWERMENT)
Implementing it properly and diligently with
perseverance will lead to your longevity and
contentment.
Conclusion
Take Away

72. Empowerment
objective - for
laypeople to have
an understanding
of the use of
HEALTHY LIFESTYLE
PLAN as a strategy
in STAYING
HEALTHY AND
CONTENTED.
Staying
Healthy and
Contented –
Healthy
Lifestyle Plan