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Weekly Wellness Routine Plan

The document outlines a structured daily wellness routine over three weeks, including morning, mid-morning, afternoon, evening, and night activities. Key tasks include hydration, breathing exercises, nutritious meals, light exercise, and relaxation techniques. Each task is designed to improve overall health and well-being, with specific actions to be completed weekly.

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jishnugopinath95
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7 views1 page

Weekly Wellness Routine Plan

The document outlines a structured daily wellness routine over three weeks, including morning, mid-morning, afternoon, evening, and night activities. Key tasks include hydration, breathing exercises, nutritious meals, light exercise, and relaxation techniques. Each task is designed to improve overall health and well-being, with specific actions to be completed weekly.

Uploaded by

jishnugopinath95
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Time Task Week 1 Week 2 Week 3

Morning (7:30 AM – 9:00 AM) Week 1 Week 2 Week 3


Nasal Rinse Mix 1 cup warm water + ½ tsp salt + pinch of baking soda and rinse no[ ] [] []
Hydration Boost Drink 1 glass warm water with lemon & honey [] [] []
Breathing Exercise (5-10 min) Alternate nostril breathing (Nadi Shodhana) [] [] []
Iron-Rich Breakfast Eggs, nuts, banana, dates, or whole wheat toast with peanut butter [ ] [] []
Sunlight Exposure (10-15 min) Get natural Vitamin D [] [] []
Mid-Morning (10:00 AM – 12:30 PM) Week 1 Week 2 Week 3
Light Walk / Stretching (20-30 min) Improves circulation & energy [] [] []
Steam Inhalation (5-10 min) Clears nasal passages [] [] []
Snack Break Almonds, walnuts, peanuts, [] [] []
Lunch (1:00 PM) Week 1 Week 2 Week 3
Protein & Iron-Rich Meal Rice/chapati + dal + green leafy vegetables + curd [] [] []
Avoid Heavy Dairy If mucus buildup is an issue [] [] []
Afternoon (2:00 PM – 5:00 PM) Week 1 Week 2 Week 3
Foot Soak (3:00 PM) Warm water + Epsom salt for 15 min [] [] []
Short Nap (Optional, 20-30 min) Helps reduce fatigue [] [] []
Snack Break Spinach, almonds, peanuts, dates, or buttermilk [] [] []
Evening (5:30 PM – 7:00 PM) Week 1 Week 2 Week 3
Light Exercise / Stretching (20-30 min) Improves energy & reduces body pain [] [] []
Steam Inhalation (5-10 min) Clears airways [] [] []
Breathing Practice (5-10 min) Focus on slow, deep nasal breathing [] [] []
Dinner (8:00 PM) Chapati/rice + dal + vegetables (light and easy on digestion) [] [] []
Night (9:30 PM – 10:30 PM) Week 1 Week 2 Week 3
Night-Time Drink (Choose One) Ginger & Honey Tea [] [] []
Relaxation No screens after 10:00 PM [] [] []
Fix Sleep Schedule (10:30 PM – 7:30 AM)Aim for 7-8 hours of sleep [] [] []

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