AY Honors/Wellness/Answer Key

Wellness

Skill Level

1

Year

2020

Version

04.09.2025

Approval authority

Australian Union

1

Define wellness. Discuss.

Wellness is more than just being physically healthy and well. It is a lifelong journey that affects how long you live and your quality of life. It changes over time depending on your lifestyle choices and life circumstances. To live your best life, you need to actively pursue activities, choices and lifestyles that lead to a state of whole-person health.

Health was important to Jesus. Everywhere He went, Jesus healed people and restored them to a state of wholeness. In fact, when Jesus passed through a city, no one was left sick! (Matt 4:23-24; 8:16-17: 9:35; 12:15; 14:14, 34-36; 15:30; 19:2; 21:14). Not only that, but he lived a healthy life himself – working, eating well, resting, being active, nurturing relationships, studying the Scriptures, practicing forgiveness and gratitude, and maintaining His connection with His Father.

Some key elements in pursuing wellness are:

1. Aim for Whole-Person Health - Wellness is more than just physical health. It incorporates many other dimensions that overlap and are interrelated and should work together in balance and harmony. In order to maintain balance in your life, it is important to pay attention to all 7 Dimensions of Wellness, including the spiritual dimension. Addressing all dimensions of wellness prevents early mortality from treatable and preventable diseases.
2. Take Personal Responsibility - You have a large role to play in your health and wellness. Be aware of what you are doing and how it impacts your health - whether it harms or heals you. Your health also has an impact on your family, friends and others.
3. Be Positive and Proactive - Take a positive approach to your health and wellness. Embrace life and live in a way that will help you to become the healthiest you possible. Do what you can to optimize your health and make any necessary changes.
4. Getting healthy can be fun! - Have fun exploring the many healthy ways you can move, eat, rest, make friends, work, worship, learn, enjoy nature and enjoy life!

And Jesus increased in wisdom and stature, and in favor with God and men.
— Luke 2:52 (NKVJ)

Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.
— 1 Corinthians 10:31 (NKVJ)

So continuing daily with one accord in the temple, and breaking bread from house to house, they ate their food with gladness and simplicity of heart
— Acts 2:46 (NKVJ)

Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.
— 3 John 1:2 (NKVJ)

2

How does my wellness affect my ability to serve God faithfully?

Likewise, our life can also be a blessing to others and give glory to God through our capacity to serve. If you are healthy, your mind is sharp and your life is in balance, you can serve God more effectively and increase your capacity for doing good.

Few of us appreciate the value of our health until we lose it, but our physical and mental powers are based on and influenced by the health of our body. (COL 346:2) By failing to care for our body physically, by forming wrong habits like staying up too late, eating an unhealthy diet, not exercising enough and overworking, we weaken our body and nervous system, shortening our lives and our ability to serve and bless others. (COL 346:6) We all should have a good understanding of how our bodies work so that we can help them work the best and live our best life.

1 Cor 6:19-20. “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought at a price. Therefore, honor God with your bodies.”

God gives you the gift of health and it’s a precious gift - a gift that He expects us to use. What are you doing to make the most of this gift and to live your best life?

3

What are the 7 Dimensions of Wellness?

The 7 Dimensions of Wellness (7DW) are:

1. Physical Dimension (Physically Energised).
2. Social Dimension (Socially Connected).
3. Vocational Dimension (Vocationally Enriched).
4. Spiritual Dimension (Spiritually Empowered).
5. Intellectual Dimension (Intellectually Engaged).
6. Environmental Dimension (Environmentally Attuned).
7. Emotional Dimension (Emotionally Thriving).

4

For each dimension:

4a

Define and explain the dimension.

Dimension 1 - Physical Dimension (Physically Energized)

When you are physically energized, you are physically active, eat a healthy diet, get enough rest, drink enough water, and avoid smoking and other toxic substances.

Dimension 2 - Social Dimension (Socially Connected)

Being socially connected and having meaningful relationships with people who care about you. Living in community with others also improves your health.

Dimension 3 - Vocational Dimension (Vocationally Enriched)

Finding activities that you enjoy – be it school, work, volunteering/service, leisure or sport. Doing something that you love and that challenges you will use your skills and give you purpose, meaning and a sense of achievement.

Dimension 4 - Spiritual Dimension (Spiritually Empowered)

Having a connection with God will give your life purpose, meaning and hope.

Dimension 5 - Intellectual Dimension (Intellectually Engaged)

Keep your brain sharp by learning throughout life and sharing what you have learned. Spend time in self-reflection and critical thinking.

- Dimension 6 - Environmental Dimension (Environmentally Attuned)

Being environmentally attuned means enjoying nature and living in a clean environment – sunlight, clean air, low levels of pollution and toxic substances – as well as giving back to the environment by minimizing our impact on it.

Dimension 7 - Emotional Dimension (Emotionally Thriving)

When you are emotionally thriving, you feel content, you have a realistic and positive outlook, and you are able to deal with stressful situations and emotionally challenging events.

4b

List what can be done to improve wellness in that dimension. Write a sentence about what you can do personally to improve your wellness in that dimension.

Dimension 1 - Physical Dimension (Physically Energized)

Reduce your risk of getting many preventable diseases by looking after your body. Increase your activity as much as you can. Get enough rest and sleep. Eat a healthy diet. Drink enough water and minimize or avoid putting stimulants and toxins in your body.

Options (Read and discuss all then choose 1 to apply and write a sentence about)	Application (examples only of sentences)
Increase your physical activity	I will spend at least an hour each day being physically active.
Eat more whole plant foods	I will eat 2 serves of fruit and 5 serves of vegetables each day.
Minimize sugars, fats and oils	I will limit sugary drinks to special occasions. I will stop buying chips after school.
Get enough sleep	I will get 8-10 hours sleep per night. (Check the table below to determine how many hours are recommended, depending on age.)
Drink enough water	I will drink enough water to make my urine pale/clear, odorless and plentiful.
Avoid stimulants and toxins	I will only put healthy things in my body. I will avoid smoking. I will avoid drinking caffeine or energy drinks. I will avoid drinking alcohol. I will avoid using any drugs.

Recommended daily guidelines for the Pathfinder age group regarding physical activity, nutrition and sleep are listed overpage to allow Pathfinders to determine which guidelines apply to them. Use these tables to help Pathfinders work out how much activity, how many serves of each food group, and how much sleep they need. Further information is available on the linked websites.

World Health Organisation Recommendations for Physical Activity

Age Range	Activity Recommendation
5 - 17 years	At least 60 mins/day of moderate to vigorous intensity physical activity. More than 60 mins/day provide additional health benefits. Most physical activity should be aerobic, with vigorous activity that strengthens muscles and bones at least 3 times/week.
18 - 64 years	At least 150 mins/week of moderate intensity physical activity OR at least 75 mins/week of vigorous intensity physical activity OR an equivalent combination of both. Bouts of aerobic activity should be at least 10 mins long. Doubling the recommended time spent in moderate or vigorous intensity physical activity will bring additional health benefits. Muscle-strengthening activities using major muscle groups should be done at least twice/week.

Australian Dietary Guidelines (Nutrition Australia)

Age & Gender	Vegetables & Legumes (Serves)	Fruit (Serves)	Grains & Cereals (Serves)	Nuts, Seeds, Legumes, Eggs, Beans, Fish, Poultry, Lean Meats (Serves)	Milk, Yoghurt, Cheese & Dairy-free alternatives (Serves)
Girls 9 - 11	5	2	4	2.5	3
Boys 9 - 11	5	2	5	2.5	2.5
Girls 12 - 13	5	2	5	2.5	3.5
Boys 12 - 13	5.5	2	6	2.5	3.5
Girls 14 - 18	5	2	7	2.5	3.5
Boys 14 - 18	5.5	2	7	2.5	3.5
Women 19 - 50	5	2	6	2.5	2.5
Men 19 - 50	6	2	6	3	2.5
Women 51- 70	5	2	4	3	4
Men 51- 70	5.5	2	6	2.5	2.5

The National Sleep Foundation recommendations for sleep duration

Age Range	Recommended	May Be Appropriate	Not Recommended
School-aged children (6-12 years)	9-12 hours	7-8 hours 12 hours	Less than 7 hours More than 12 hours
Teenagers (13-18 years)	8-10 hours	7 hours 11 hours	Less than 7 hours More than 11 hours
Adults (18 years and over)	7 hours or more	6 hours 10-11 hours	Less than 6 hours More than 11 hours

Dimension 2 - Social Dimension (Socially Connected)

Belonging to a reliable and supportive group can help you through difficult times. Make sure you make at least one quality social connection daily. Create healthy friendships and ask for help or advice from people who you trust and who are supportive of you.

Options (Read and discuss all then choose 1 to apply and write a sentence about)	Application (examples only of sentences)
Build friendships with people who are positive and uplifting	I will take time to build friendships with people who care about me. I will take time to build friendships with people who are positive and uplifting. I will invest in my relationship with …(person’s name).
Volunteer	I will help set up for kids Sabbath school each week. I will volunteer at soup kitchen with my parents.
Perform random acts of kindness each week	I will choose someone each week and do a random act of kindness for them.
Smile and talk positively	I will speak kindly to others. I will smile and greet someone new each day.
Be exposed to nature - it makes you kinder to others	I will spend time outdoors in nature every day.
Learn to communicate well - be an active listener, use nonconfrontational body language, and respectfully express your thoughts, feelings and wants.	I will be an active listener. I will be careful to use non-confrontational body language. I will be respectful in expressing my thoughts, feelings and wants. I will put down my devices when I talk to my family/at meal times. I will be present when I am talking with people.
Learn conflict management skills	I will listen carefully to what the other person is saying. I will make my concerns clear. I will stay calm when discussing issues. I will remain respectful and avoid criticising or name-calling. I will listen and ask questions. I will stick to the topic - one conflict at a time. I will try to seek common ground and look for solutions together.
Learn to appreciate your own culture as well as others	I will recognise that not everyone is like me, and that’s ok. I will recognize that all cultures have something valuable to contribute.

Dimension 3 - Vocational Dimension (Vocationally Enriched)

Work out what you are passionate about, whether it is school, work or something else, and spend time and effort investing in that.

Options (Read and discuss all then choose 1 to apply and write a sentence about)	Application (examples only of sentences)
School or work should be enjoyable and manageable most of the time	I will put effort into my schoolwork. I will improve my math test results.
Find balance between your roles, responsibilities and leisure time	I will make sure I balance time for school, work/jobs and time off.
Manage your time and develop good study skills and work habits	I will get my homework and assessments in on time. I will do my homework when it is due.
Consider volunteering for a worthy cause	I will volunteer at soup kitchen with my parents.

Dimension 4 - Spiritual Dimension (Spiritually Empowered)

Working out what is important to you and what/who you believe in will help bring you peace and direction. Spend time practicing gratitude and forgiveness, and find a faith community that you can be part of.

Options (Read and discuss all then choose 1 to apply and write a sentence about)	Application (examples only of sentences)
Know what you believe and what is important to you	I will think about whether Jesus is someone I want to find out more about. I will make a decision to follow Jesus. I will talk to someone about getting baptised.
Spend time in prayer and practice gratitude daily	I will pray each morning before I get out of bed. Before I go to sleep each night, I will think of 3 things I am thankful for.
Practice forgiveness and don’t worry about the future	I will forgive someone (person’s name optional) this week.
Care for and look after others	I will look for someone who looks lonely and say hello/talk to them. I will ask how someone (person’s name optional) is doing.
Find a church you are comfortable in and attend regularly	I will go to church with my family each week. I will go to church next week and see what it is like.

Dimension 5 - Intellectual Dimension (Intellectually Engaged)

Develop and keep your brain sharp by challenging it with new ideas, information and complex brain activities. Learn something new, just for fun! Share it with someone you know. Fuel your brain with the right food, physical activity, and adequate water and sleep.

Options (Read and discuss all then choose 1 to apply and write a sentence about)	Application (examples only of sentences)
Do complex activities that challenge your brain	I will try new and difficult things.
Read for fun, not just for school or work. Learn to love learning.	I will read a book a month. I will read a book on …(topic of choice).
Try something new, be creative, learn a foreign language	I will learn a second language.
Learn a musical instrument or practical skill	will learn to play a new instrument. I will learn how to service my bike.
Fuel your brain with a whole food plantbased diet, adequate water, physical activity, and adequate sleep.	I will eat a healthy diet, full of fruit and vegetables. I will avoid food that I know is bad for me. I will exercise for 60 minutes every day.

Dimension 6 - Environmental Dimension (Environmentally Attuned)

Spend time in nature enjoying fresh air, sunshine, plants and animals. Avoid harmful chemicals and toxic substances where you can. Minimize your impact on the environment by using less, reusing what you already have, recycling, conserving energy, and buying locally grown fruit and vegetables. Encourage your family to do the same.

Dimension 7 - Emotional Dimension (Emotionally Thriving)

Listen to your feelings and share them with someone you trust. Learn to understand them and how they affect you. There are some other surprising ways that help you to thrive emotionally. These are listed below:

4c

Read 2 Bible verses that remind you about that dimension. Discuss and write down 1 Bible verse.

Dimension 1 - Physical Dimension (Physically Energized)

I will praise You, for I am fearfully and wonderfully made; marvellous are Your works, and that my soul knows very well.
— Psalms 139:14 (NKVJ)

Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air.
— 1 Corinthians 9:24-26 (NKVJ)

And He said to them, “Come aside by yourselves to a deserted place and rest a while.” For there were many coming and going, and they did not even have time to eat.
— Mark 6:31 (NKVJ)

And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.
— Genesis 1:29 (NKVJ)

Therefore, whether you eat or drink, or whatever you do, do all to the glory of God.
— 1 Corinthians 10:31 (NKVJ)

But Daniel purposed in his heart that he would not defile himself with the portion of the king’s delicacies, nor with the wine which he drank; therefore he requested of the chief of the eunuchs that he might not defile himself.
— Daniel 1:8 (NKVJ)

“Please test your servants for ten days, and let them give us vegetables to eat and water to drink. Then let our appearance be examined before you, and the appearance of the young men who eat the portion of the king’s delicacies; and as you see fit, so deal with your servants.”
— Daniel 1:12-13 (NKVJ)

And at the end of ten days their features appeared better and fatter in flesh than all the young men who ate the portion of the king’s delicacies.
— Daniel 1:15 (NKVJ)

Have you found honey? Eat only as much as you need, lest you be filled with it and vomit.
— Proverbs 25:16 (NKVJ)

Do not mix with winebibbers, or with gluttonous eaters of meat; for the drunkard and the glutton will come to poverty, and drowsiness will clothe a man with rags.
— Proverbs 23:20-21 (NKVJ)

And do not be drunk with wine, in which is dissipation; but be filled with the Spirit,
— Ephesians 5:18 (NKVJ)

I can do all things through Christ who strengthens me.
— Philippians 4:13 (NKVJ)

Dimension 2 - Social Dimension (Socially Connected)

There is no fear in love; but perfect love casts out fear, because fear involves torment. But he who fears has not been made perfect in love.
— 1 John 4:18 (NKVJ)

A new commandment I give to you, that you love one another; as I have loved you, that you also love one another. By this all will know that you are My disciples, if you have love for one another.”
— John 13:34-35 (NKVJ)

Therefore, whatever you want men to do to you, do also to them, for this is the Law and the Prophets.
— Matthew 7:12 (NKVJ)

Greater love has no one than this, than to lay down one’s life for his friends.
— John 15:13 (NKVJ)

A friend loves at all times, and a brother is born for adversity.
— Proverbs 17:17 (NKVJ)

Therefore comfort each other and edify one another, just as you also are doing.
— 1 Thessalonians 5:11 (NKVJ)

Be kindly affectionate to one another with brotherly love, in honor giving preference to one another;
— Romans 12:10 (NKVJ)

And you, fathers, do not provoke your children to wrath, but bring them up in the training and admonition of the Lord.
— Ephesians 6:4 (NKVJ)

Dimension 3 - Vocational Dimension (Vocationally Enriched)

And whatever you do, do it heartily, as to the Lord and not to men,
— Colossians 3:23 (NKVJ)

He who has a slack hand becomes poor, but the hand of the diligent makes rich.
— Proverbs 10:4 (NKVJ)

When you eat the labor of your hands, you shall be happy, and it shall be well with you.
— Psalms 128:2 (NKVJ)

Be diligent to present yourself approved to God, a worker who does not need to be ashamed, rightly dividing the word of truth.
— 2 Timothy 2:15 (NKVJ)

Go to the ant, you sluggard!

Consider her ways and be wise, Which, having no captain, Overseer or ruler, Provides her supplies in the summer,

And gathers her food in the harvest.
— Proverbs 6:6-8 (NKVJ)

Six days you shall labor and do all your work,
— Exodus 20:9 (NKVJ)

The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.
— Philippians 4:9 (NKVJ)

Commit your works to the Lord, and your thoughts will be established.
— Proverbs 16:3 (NKVJ)

Fear not, for I am with you;

Be not dismayed, for I am your God.
I will strengthen you,
Yes, I will help you,

I will uphold you with My righteous right hand.
— Isaiah 41:10 (NKVJ)

Pure and undefiled religion before God and the Father is this: to visit orphans and widows in their trouble, and to keep oneself unspotted from the world.
— James 1:27 (NKVJ)

Dimension 4 - Spiritual Dimension (Spiritually Empowered)

Dimension 5 - Intellectual Dimension (Intellectually Engaged)

Dimension 6 - Environmental Dimension (Environmentally Attuned)

Dimension 7 - Emotional Dimension (Emotionally Thriving)

5

Participate in a Kids Health Expo.

Participate and assist in running a Kids Health Expo. Depending on the age of the Pathfinder, this may involve distributing materials, assisting leaders in crafts or activities, singing, ushering, guiding, handing out brochures, offering bottles of water, or directing people to the next stall.

References

• Australian Union Wellness Honor

1. ^ Global Recommendations on Physical Activity for Health
2. ^ Recommended daily intakes
3. ^ How much sleep we need