PERSONAL DEVELOPMENT | LESSON 5

PHYSICAL DEVELOPMENT

An individual's physique, body and health is a significant part in assessing the over-all
personality. Evidently, personality is not only influenced by internal factors such as one's brain
and emotions but it is influenced as well by our physique. Our image is a reflection of our
lifestyle and the kind of lives we lead.

Evidently, human lifespan has deteriorated so much that age factor is no longer the common
reason for dying. The leading cause of death today is heart disease, cancer and stroke

Notably, a great deal of illnesses has caused many to suffer from counterproductive behavior
even in the workplace. Turnover in the organization has proven that young people now have
become more susceptible to stress and have become physically weaker considering that their
work now does not entail much physical exertion.

The Dynamics of Physical Health

According to the Biopsychosocial Model of Health (BPS) physical illness is caused by a complex
interaction of biological, psychological (thoughts, emotions and behavior) and sociocultural
factors (socio-economic, socio-environmental, and cultural).It reiterates that, health is a result of
the interplay between biological, psychological, and social factors rather than purely in biological
terms involving viruses, bacteria and the like.

This theory shows how three elements influence and affect the over-all health of an individual.
Genes that may possess characteristics such as the presence of congenital illnesses including
diabetes and cancer. On the social factor an individual's social demographic inclusive of his
socio-economic status, groups, education and religion. His economic status may affect his
nutrition which in turn can impact his physical well-being. His religion and education on the other
hand may influence his perception about bodily needs and the value of health in general.
Furthermore, the psychological factor contributing to our health conditions involves our
personality if we are a 'health buff' or in contradiction a 'couch potato. Our attitude towards life
longevity and our interests which may include our hobbies such as if we enjoy trekking or
maybe cooking nutritional foods.

Promoting Physical Health

Personal Hygiene
The physical self is a significant element in one's personality.
Keeping it clean and hygienic creates a good image and allows one to feel good about himself.
It is not necessary to be updated as to what is currently the fashion statement but it is a
requirement to be clean and presentable at all times.

1. The Skin plays a major role in one's appearance. It creates an impression that implicates
certain attitudes and habits. Aside from functioning as an outer covering, the skin maintains
body temperature as it contains as well the nerve endings that feed the nervous system with the
stimulus from the external environment. Taking care of the skin entails the following:
a. Take a bath or shower everyday.
b. Apply deodorant
c. Avoid oily food.
d. Prevent acne by cleaning your face.
e. Sleep at least 7-8 hours per day.
 f. Drink 8 glasses of water each day.
g. Avoid too much exposure to sunlight.
h. Use waterproof sunscreen with 15 SPF or higher.
i. Avoid sunlight at 10-2'o' clock pm.
j. Take vitamin C (anti-oxidant).
k. Avoid smoking cigarettes.
l. Take Vitamin E.
m. Don't use much cosmetics.
n. Avoid applying harsh substances.
o. Use facial cream/ lotion to hydrate your skin.

2. The Hair follice and root are embedded in the skin. It is basically made of dead cells. As new
ones are formed old ones are pushed outward through the surface of the skin and die.
As one's'crowning glory' taking care of the hair entails simple habits and practices which
includes the following daily routine:
a. Brush or comb hair at least twice a day to maintain body and shine as it releases natural
oil from the roots.
b. Wash hair everyday with gentle soap and shampoo to prevent dryness.
c. Use enough hair conditioner.
d. Have an intensive treatment at least once a week.
e. Use your own comb or brush to prevent getting parasites from others.
f. Color/perm/rebond hair with salon assistance for extreme care.
g. Iron /blower hair occasionally only during significant events.
h. Trim hair at least once a month to get rid of split ends.

3. The Teeth affects our appearance and our image. Cavities turns off people as it results to
'foul breath'. More so, gaps in our teeth results to speech problems. Indeed our teeth contribute
a lot to our appearance and appeal. Smiling entails a good set of teeth. Hence here are some
ways to maintain and show that contagious smile.
a. Maintain a regular oral care.
b. Brush teeth after meal and before bed time.
c. Use a mouthwash.
d. Use floss on hard-to-reach spots.
e. Prevent onset of cavity.
f. Avoid sugar.
g. Maintain a healthy diet especially veggies and fruits.
h. Have a regular dental check up.
i. Avoid cigarettes.

Good Grooming
It is a common notion that 'First impressions lasts'. It is necessary to take pride in our
appearance and dress appropriately. Careful grooming therefore is a significant factor in
building self-esteem.
One should stick to the basics and appreciate the following tips:
For the Gentlemen:
1. Be clean. Take a shower, cut nails, and pamper skin.
2. Select the right wardrobe for the right event.
3. Have a sense of style. Clothing that feels comfortable but elegant.
4. Wear clean and shiny shoes that complement your attire.
5. Smell good by wearing mild perfume scent.
 6. Check your bearing. Proper body posture adds confidence and appeal.
For the Ladies
1. Bathe, be clean and fresh always as it exudes confidence.
2. Polish nails to add femininity and art.
3. Apply light make-up using colors that match your skin tone.
4. Choose the appropriate attire that suits the event.
5. Use a mild feminine perfume scent that fits your personality
6. Wear clean shoes or sandals.
7. Choose the best bag or clutch that complements your clothing.
8. Bring only essentials in your bag.
9. Wear a smart face, chin up and keep proper smart posture.

Social Graces
All civilized societies are built upon discipline. Since man is gregarious by nature there is need
to practice a little self-denial for the sake of order and control.
Social graces are skills used to interact politely in social situations. They include manners,
etiquette, deportment, fashion and refinement ([Link]). This is maintained through
certain unwritten guidelines that maintain the harmony in relationships through etiquette which
adheres to conventional requirements of social behavior.
Good manners are a reflection of one's education, values and sensitivity. The same could be
manifested in several ways according to Samkar (2004).
1. Smoking Etiquette
a. Use an ashtray.
b. Put out the stub.
c. Do not throw cigarette butts on the floor.
d. Throw cigarette butts in proper places.
e. Don't smoke while walking.
f. Never smoke in public vehicles.
g. Be courteous to those who are sensitive to smoke.
2. Drinking Etiquette
a. Don't create unpleasantness for hosts & companions.
b. Drink in moderation.
c. Drink slowly.
d. Don't mix drinks.
e. When you drink, don't take sleeping drugs.
f. Drink coffee to cure hangover.
g. Call it a day when you feel you had enough.
3. Dating Etiquette
a. Give a gift.
b. Learn to appreciate.
c. Do not embarrass the other person if you don't really like him/her.
d. Don't stay so late at night.
e. Inform your parents.
f. Control yourself.
g. Don't be tempted by smoking, drinking, drugs and sex.
h. Know the difference between being a young person and men and women who are more
emotionally mature and ready.
i. Don't waste money.
j. Plan ahead.
4. Party Etiquette
a. Plan ahead.
 b. Make good food.
c. Don't over decorate.
d. Relax.
e. Dress up well.
f. Receive guests personally.
g. Get conversation going.
h. Play soft music.
i. Arrange party games.
j. Appreciate hospitality.
k. Be on time.
l. Make new friends.
m. Eat moderately.
n. Do not overstay.
o. Thank the host & hostess.
5. Phone Etiquette
a. Greet the one you are calling.
b. Caller should identify himself first.
c. Modulate your voice & be articulate.
d. Caller should end the call. e.
e. Use good speech habits.
f. Be helpful and accommodating.
g. Avoid negative phrases.
h. Say 'thank you and goodbye'.

Proper Bearing and Posture

One's composure and bearing affects not only his physical self but his level of confidence as
well. People who are sure and who believes in themselves conducts themselves well in front pr
others. Standing or sitting upright in a snappy and smart manner creates an aura of confidence
and strength. Posture is the position in which you hold your body upright against gravity while
standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and
lie in positions where the least strain is placed on supporting muscles and ligaments during
movement or weight-bearing activities. By pulling your shoulders towards the back, making sure
that the stomach is in, your chest out and chin up it is assured that you are already observing
proper posture. It should be noted that proper posture has its positive effects on the body (www.
[Link]/health/ns) which specifically includes the following:
1. Keeps bones and joints in the correct alignment so that muscles are being used
properly.
2. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
3. Decreases the stress on the ligaments holding the joints of the spine together.
4. Prevents the spine from becoming fixed in abnormal positions.
5. Prevents fatigue because muscles are being used more efficiently, allowing the body to
use less energy.
6. Prevents strain or overuse problems.
7. Prevents backache and muscular pain.
8. Contributes to a good appearance.

Health
One has to understand that our body is the only one we have.
Hence there is a need to take extra care of it. Indeed everything that one has worked for will be
rendered futile if this body will be ill. The case of Steve Jobs for example exemplifies this case
as his genius, his wealth and popularity nor his inventions was not able to revive him from his
death at age 50's due to cancer. His early demise shows that the world would mean nothing if
this physical body expires in an untimely fashion.

How should the body be taken care of and how can a longer life span be assured? Several
ways can be considered but this has to be religiously observed to develop habits that will
provide an assurance that life will be lived with much zest and satisfaction.

Such practice includes the following:

1. Proper Nutrition
Diet or what we regularly eat and drink provides us with the fuel that powers our body and brain.
Food is crucial to or body's survival but eating the right food on the other hand will assure
prevention of cardiovascular illnesses and the like. One therefore should be guided by the Food
Pyramid to determine what should be consumed less and what should be the bulk of what we
take in.

The Food pyramid shows that fats, oils and sweets should be used sparingly as it occupies the
tip of the figure. Food that primarily contains fat is generally low in other nutrients and is high in
calories. Such leads to weight gain and other types of health problems. This is especially true
with saturated fats that are mostly found in poultry, meat and eggs which are high in cholesterol
a wax like substance used by the body to build cells and make other substances which most of
the time is unhealthy for the body. Sodium or table salt should also be avoided. Less than one
teaspoonful is allotted for an individual though most of us are guilty of going beyond the required
intake.

Major nutrients should be considered in our daily diet as they help maintain our body's wellness
such that (1) Carbohydrates provides our body with energy; (2) Proteins is necessary to repair
body cells and tissues; (3) Vitamins help regulate body functions; (4) Fats which serve as
source of energy for vitamin storage and body insulation; (5) Minerals that strengthen muscles,
bones and teeth, enrich the blood and keep the heart and other organs healthy; (6) Water which
keeps 60% of an adults total body weight. It helps break down food, carry nutrients throughout
the body, removes wastes and maintains a stable body temperature (Sadsad 2008)

Healthy Choice of food includes plenty of grains, vegetables and fruits. The bottom of the
pyramid helps in maintaining healthy eyes, skin, bones and blood. These food groups serve as
source of fiber such as those which is derived from apple, potato skin and beans. Fiber helps in
waste elimination and prevents onset of cancer etc. Twenty grams of fiber should be maintained
to keep digestive system healthy.

2. Clean Environment
Humans and environment make up the ecosystem. Human activities over the years have put
many waste products in the air, land and water. They contaminate and pollute the environment
through toxic wastes killing plants, animals and humans as well. Many of the illnesses that afflict
people now are caused by these pollutants. The fresh water that we directly get from the faucet
is not substituted with distilled or purified water that we buy from water station. It is imminent
therefore that the air that we breath will soon be purchased using oxygen tanks from air stations
(Thomson 2014).
People are accountable for what they do. Hence, it is necessary to engage in activities that will
revive the environment, replenish the lost resources and revert to the original state of our
environment. This in turn will provide us clean air, clean water and clean environment which are
a necessary element to provide longer and healthier lives for people like us.
a. Resource Conservation. A major new industry that requires the use of eco bags when
shopping or maybe reusing an item like food packages. Conserving electricity and water
is also a practice of resource conservation.
b. Recycling. This is the process of reusing materials that have been put to waste.
Recycling allow finding new ways to utilize those things that have been thrown away.
c. Reduce Pollution. Whether it is air, water or land pollution, individuals can contribute by
maintaining cleanliness in their daily activities. Reducing smoking prevents indoor
pollution; initiating car pool or taking a train instead of cars or motorbikes as well as short
distance walk can help in preventing release of more toxic fumes. Moreover, individuals
should stop dumping garbage in rivers and other bodies of water. This responsible
behavior can contribute a lot to the cleanliness of our surroundings.