Your Wellness Lifestyle—Online Holistic Health Education Program

healthcare worker depicting a healthier lifestyle

course syllabus for Your Well-Being online health and wellness education course

Course Outline

Main Ideas

Learning Objective

Acquire a holistic, osteopathic-based understanding of how each facet of wellness-nutrition, movement, breath, mindset, hydration, environment, and personalized care-works together to prevent chronic disease, enhance vitality, and support lifelong health.

Behavioral Objective

Adopt incremental, evidence-informed lifestyle changes that align with individual needs-such as integrating whole-food meals, regular activity, mindful breathing, stress management, and targeted supplements-ultimately creating a more balanced and fulfilling daily routine.

Key Thought

Wellness is an evolving journey shaped by consistent, intentional actions; each small improvement, multiplied over time, leads to sustained physical health, emotional balance, and meaningful personal growth.

Main Ideas

Learning Objective

Acquire a holistic, osteopathic-based understanding of how each facet of wellness-nutrition, movement, breath, mindset, hydration, environment, and personalized care-works together to prevent chronic disease, enhance vitality, and support lifelong health.

Behavioral Objective

Adopt incremental, evidence-informed lifestyle changes that align with individual needs-such as integrating whole-food meals, regular activity, mindful breathing, stress management, and targeted supplements-ultimately creating a more balanced and fulfilling daily routine.

Key Thought

Wellness is an evolving journey shaped by consistent, intentional actions; each small improvement, multiplied over time, leads to sustained physical health, emotional balance, and meaningful personal growth.

Terms

Behavior

noun

The way in which a person acts or conducts themselves, especially in relation to others and in response to their environment. In the context of wellness, behavior refers to the actions and habits that impact one's health and well-being.

Choice

noun

The act of selecting or making a decision when presented with two or more options. In wellness, choices are the decisions we make that influence our health, such as choosing to eat healthily or engage in physical activity.

Habit

noun

A regular practice or routine that is repeated often and tends to occur subconsciously. Habits can be beneficial or detrimental, depending on whether they contribute to or detract from one's health and wellness.

Health

Noun

The condition of being free from illness or injury, encompassing both physical and mental well-being. Health is influenced by lifestyle choices, behavior, and environment.

Lifestyle

Noun

The way in which a person lives, encompassing habits, attitudes, and behaviors. A healthy lifestyle involves making choices that promote physical and mental well-being.

Sustainability

Noun

The ability to maintain or uphold behaviors and practices over the long term. In the context of wellness, sustainability refers to adopting healthy habits that can be consistently practiced throughout life.

Wellness

noun

A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity, emphasizing a balanced lifestyle.

Terms

Behavior

noun

The way in which a person acts or conducts themselves, especially in relation to others and in response to their environment. In the context of wellness, behavior refers to the actions and habits that impact one's health and well-being.

Choice

noun

The act of selecting or making a decision when presented with two or more options. In wellness, choices are the decisions we make that influence our health, such as choosing to eat healthily or engage in physical activity.

Habit

noun

A regular practice or routine that is repeated often and tends to occur subconsciously. Habits can be beneficial or detrimental, depending on whether they contribute to or detract from one's health and wellness.

Health

Noun

The condition of being free from illness or injury, encompassing both physical and mental well-being. Health is influenced by lifestyle choices, behavior, and environment.

Lifestyle

Noun

The way in which a person lives, encompassing habits, attitudes, and behaviors. A healthy lifestyle involves making choices that promote physical and mental well-being.

Sustainability

Noun

The ability to maintain or uphold behaviors and practices over the long term. In the context of wellness, sustainability refers to adopting healthy habits that can be consistently practiced throughout life.

Wellness

noun

A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity, emphasizing a balanced lifestyle.

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Activities
Related Content

Introduction

Your Wellness Lifestyle is a free, self-paced online education program for anyone seeking a healthier, more fulfilling life. Through incremental, sustainable changes, this course helps you integrate better habits into your daily routine for lasting wellbeing.

Grounded in the principles of osteopathic medicine, the curriculum provides practical tools and guidance to enhance physical, mental, and emotional health. You'll explore topics such as:

The Keys to Wellbeing: Uncover foundational principles for a balanced, fulfilling life.
Understanding Chronic Disease: Learn how daily habits can fuel or prevent conditions like diabetes, heart disease, and more.
The Global Shift to Wellness: Explore why wellness is becoming a worldwide priority and how it affects your personal health choices.
Lifestyle Behavioral Change: Discover proven strategies for breaking unwanted habits and building healthy new routines.
The Four Foundations of Wellness: Focus on Eating, Moving, Breathing, and Thinking for an integrative approach to health.
Nourishing for Health: Delve into whole-food nutrition and the power of mindful eating.
Embracing Movement: Incorporate daily physical activity to boost energy, resilience, and longevity.
The Power of Breath: Harness breathing techniques to reduce stress, enhance focus, and promote relaxation.
The Healthy Mindset: Cultivate emotional balance, resilience, and positive thinking.
Hydration: The Foundation of Vitality: Discover how water intake supports energy, focus, and overall health.
Wellness at Home: Optimize your living environment for better nutrition, movement, and mental wellbeing.
Optimizing Health with Nutritional Supplements: Identify and address dietary gaps safely and effectively.
Personalized Wellness: Use diagnostic tools, wearable tech, and functional insights to tailor your health journey.

Whether you're just beginning or looking to refine your existing routine, Your Wellness Lifestyle equips you with step-by-step guidance, expert insights, and proven strategies to help you thrive in every phase of life.

From Simplicity to Complexity: Reclaiming Control Over Modern Wellness

Imagine life 100 years ago. Daily routines were simpler, and natural rhythms shaped food, movement, and rest approaches. Fast-forward to today: two-thirds of American adults are overweight or obese, 60% live with chronic disease, and 20% rely on anti-anxiety medication. U.S. employers spend nearly $1 trillion annually on healthcare benefits, plus an additional $600 billion lost in productivity from illness and injury.

Why is this happening? While modern innovations have made life more convenient, they've also introduced unhealthy options and distractions that are difficult to resist. Despite these challenges, each of us holds the power to shape our wellness. By emphasizing whole-food nutrition, regular movement, effective stress management, quality sleep, hydration, a growth-oriented mindset, targeted supplementation, and personalized testing, we can seize control over our health and wellbeing.

This course offers a practical solution. You'll learn to reduce unhealthy habits and adopt sustainable ones that align with your goals, one small step at a time. This accessible approach empowers you to create genuine, lasting change in your wellness journey.

Course Structure

The Course Outline is divided into modules, each functioning like a chapter in a book. Every module dives into a key area of wellness, broken down into topics that explore each theme in depth.

Each topic may include:

Objectives: Clearly stated goals that explain what you'll learn and how you'll apply it.
Key Terms: Definitions of vital concepts to deepen your understanding.
Read: In-depth instructional text (500-700 words) covering the topic's core content.
Watch: Brief, engaging videos (1-3 minutes) reinforcing the key ideas.
Infographic: A visually appealing summary of essential lifestyle improvements.
Quiz: A short assessment (6-10 questions) to gauge your comprehension.
Activities: Hands-on exercises to put your new knowledge into action.
Resources: Additional tools and reading material to broaden your perspective.
Explore: Optional content for deeper dives into the topic.
Discussion Forum: An interactive space for asking questions, sharing experiences, and building community.

Student Expectations

Plan on spending about 30 minutes per topic to review content and complete the activities. However, you can progress quickly, revisit modules as needed, and work in any preferred order. This flexibility makes it easier to fit the program into your schedule.

Engaging with all elements of each topic will ensure you get the most value from the course.

Additional Wellness Resources

You also have ongoing access to these helpful resources:

Healthy Living Blog - An entertaining collection of posts covering various wellness topics.
Whole Foods Recipes - A customizable online cookbook offering simple and healthy meal ideas.
NuMedica Professional-Grade Supplements - Learn about high-quality supplements to support your unique nutritional needs.

Good or Bad Health Doesn't Just Happen

Health accumulates over time through the choices we make. Wellness isn't a single achievement but a continual, dynamic process without a final endpoint. Recognizing this encourages ongoing dedication to healthier living.

Wellness is a reward that grows from your commitment and desire to live better each day. Healthier individuals are more productive at home and work and inspire others to follow suit, making life better for everyone.

Feeling tired, unwell, or stressed isn't easy, and life's challenges-especially as we age-make it more difficult. However, poor lifestyle choices compound these hardships. While we can't control every circumstance, we can decide to make better choices about our health and take practical steps toward wellness.

A road sign illustrating that wellness is not easy but worth the effort.

Wellness is not easy, but worth it!

Wellness may not be simple, but the reward is worth every effort you make.

The Path to Wellness

The objective is to experience small, incremental successes by increasing healthy lifestyle behaviors while gradually reducing unhealthy ones. Each victory boosts confidence, energy, and motivation, paving the way for the next step.

By choosing to care for yourself, you'll perform better and find greater enjoyment in your relationships, career, hobbies, and beyond.

A road sign showing a decision point, symbolizing the choice for wellness.

Wellness Begins with YOUR Decision

Do YOU want to look, feel, and perform better? If so, make the decision now to begin. Take advantage of Your Wellness Lifestyle-and if you find it valuable, share it with others who might benefit.

Here's to a happier, healthier, and more fulfilling life!

Go To Course

Your Wellness Lifestyle Mastery Quiz

Think you've mastered wellness? This is your moment to prove it.

The Your Wellness Lifestyle Mastery Quiz pulls from all 12 modules of the course, covering everything from whole-food nutrition and daily movement to hydration, mindset, breathwork, and more.

This comprehensive quiz helps you reflect on what you've learned and pinpoint areas where you can grow even further. Whether you're wrapping up the course or just want to benchmark your progress, this is a powerful, personalized wellness check-in.

Each quiz attempt delivers a new, dynamic experience-complete with instant feedback and a customized Remediation Map to guide your next steps.

Lifestyle Inventory

Objective: Assess current lifestyle habits in key areas such as diet, physical activity, sleep, and stress management.

Take 15 minutes to reflect on your daily routines and habits in the following areas: nutrition, exercise, sleep, and stress management.
Make a list of habits you would like to change or improve, such as reducing sugar intake or increasing physical activity.
Prioritize one habit to focus on for the next week. Plan small, achievable steps to improve in this area, such as replacing sugary snacks with fruits.
Track your progress daily and note any changes in mood, energy, or overall well-being.

Lifestyle Reflection - Then and Now

Objective: Compare modern lifestyle habits with those from 100 years ago to gain perspective on how changes in daily life impact health and well-being.

Review the list of habits you created in the Lifestyle Inventory activity, such as dietary choices, physical activity, sleep, and stress management.
Research or think about how people approached these same habits 100 years ago. For example:
- Diet: What types of food were commonly eaten? Were they more whole and unprocessed compared to today?
- Physical Activity: How did daily life provide more natural movement, such as farming, manual labor, or walking more frequently?
- Sleep: How did people structure their days and nights without modern distractions like screens and artificial lighting?
- Stress Management: How did people cope with stress without modern conveniences, and what role did community and family support play?
Write a short comparison for each habit, noting key differences and similarities. Reflect on how modern conveniences and technology have changed these habits for better or worse.
Consider how you can incorporate beneficial aspects of past lifestyles into your current routine, such as eating less processed food or increasing physical activity naturally through daily tasks.

Daily Habit Challenge

Objective: Implement and reinforce a positive lifestyle habit over a short period to build consistency and awareness.

Choose one positive habit from your Lifestyle Inventory that you would like to establish or strengthen, such as drinking more water, taking daily walks, or practicing mindfulness.
Set a small, achievable goal for this habit to practice every day for one week. For example:
- Hydration: Drink a glass of water first thing in the morning.
- Movement: Take a 10-minute walk during your lunch break.
- Mindfulness: Spend 5 minutes each day focusing on deep breathing or meditation.
Track your progress each day, noting how well you maintained the habit and any changes in your mood, energy, or overall well-being.
At the end of the week, reflect on your experience. Consider:
- What helped you stay consistent?
- What challenges did you face?
- Did you notice any benefits from this habit?
Decide whether to continue this habit for another week, modify it, or choose a new habit to focus on. The goal is to build momentum and incorporate more healthy habits into your daily routine over time.

10 Interesting Facts About a Healthy Lifestyle

Making healthy choices doesn't have to be complicated. You can make small daily adjustments that have a major impact on your health. And you might be surprised by some of the things you can change that is considered healthy.

5 Suggestions for a Healthier Home and Lifestyle

Growing healthy homes isn't as easy as putting it on your to-do list and wishing, hoping, desiring that it comes true. It requires a bit of work and planning. Keep reading for some tips on how to create a healthy home that's an all-rounder.

Common Health Problems Can Be Minimized by Healthier Lifestyle Behaviors

In a time when many lifestyles consist of sedentary routines, poor dietary choices, and stress, adopting healthier behaviors can significantly impact our overall well-being. Our daily choices, including what we eat and how active we are, can either pave the way for good health or lead us to preventable health problems.

Lifestyle Choices, Nutrition & Quality Supplements

Think back to the time of your great-grandparents. What types of food did people eat back then? For the most part they ate what they could grow on their land or what they got locally from a Farmer's market or some other community-based food supply. So what happened to our food? Why are so many of us sick, overweight and tired?

Making Healthy Lifestyle Behavioral Change

Making any significant change in life is hard. Most of our behaviors, whether healthy or not, are learned from the people and environments we associate with. Overtime our behaviors (whether unhealthy or healthy) have real consequences to our health and well-being. While change is often hard, it is achieve-able and worth it.

Self-Care and Healthy Lifestyle Choices

Self-care is a term you probably see in plenty of headlines, but often, it seems like one of many health and fitness-related buzzwords. The way that this term is included in the content you scroll past can make it easy to ignore, but self-care as a practice should be an important element of your life.

What I'd Tell My Younger Self About Health and Longevity

Many don't think seriously about our health until it starts declining. In our 40s, we often focus on careers, raising families, and handling life's responsibilities. It's easy to put health on the back burner, especially if we don't yet feel the effects of aging. However, our choices in our 40s set the foundation for how we feel in our 50s, 60s, and beyond. The good news? It's never too late to start making better choices. Here are 10 lifestyle behaviors that can help you stay healthier and more energetic and prevent chronic illness as you age.

What is Osteopathic Medicine?

Osteopathic medicine takes a holistic approach to healthcare, focusing on the mind, body, and spirit while emphasizing prevention and the body's natural healing abilities. It blends traditional medicine with hands-on techniques like osteopathic manipulative treatment (OMT). This guide explores how osteopathic care supports overall wellness, offering a deeper understanding of its unique benefits.