What are the key components of wellness education for a 19-year-old?

Wellness Education for a 19-Year-Old

For a 19-year-old, wellness education should focus on establishing lifelong healthy behaviors through comprehensive guidance on physical activity, nutrition, mental health screening, substance use prevention, sexual health, and injury prevention, delivered with confidential counseling that emphasizes behavioral skills and goal-setting.

Physical Activity Education

A 19-year-old should engage in at least 150-300 minutes per week of moderate-intensity aerobic activity or 75-150 minutes per week of vigorous-intensity activity, plus muscle-strengthening exercises at least 2 days per week. 1, 2

• The physical activity recommendation emphasizes that any duration of exercise counts—previous requirements for 10-minute minimum bouts no longer apply 2
• Activities should enhance cardiorespiratory endurance, flexibility, muscle endurance, and muscle strength 3
• Education should include proper warm-up and cool-down techniques before and after exercise 3
• Adequate hydration before, during, and after physical activity is essential 3
• Emphasize activities that are enjoyable and can be sustained lifelong (walking, bicycling, tennis, swimming) rather than only competitive sports 3

Behavioral Skills for Physical Activity

• Teach self-assessment and self-monitoring techniques to track activity levels over time 3
• Incorporate goal-setting and decision-making skills to establish and maintain regular physical activity 3
• Address barriers to physical activity, particularly time management, which is the most common barrier in this age group 3
• Foster positive attitudes by emphasizing benefits and enjoyment rather than obligation 3

Nutrition Education

Comprehensive nutrition education should focus on establishing healthy eating patterns that balance caloric intake with expenditure and support healthy weight management. 3

Core Nutritional Recommendations

• Consume a variety of whole grain products, fruits, vegetables, and nonfat or low-fat dairy products daily 3
• Eat appropriate amounts from each food group based on individual caloric needs 3
• Choose foods rich in vitamins, minerals, and high-fiber content 3
• Maintain adequate hydration throughout the day 3
• Limit foods and beverages high in added sugars 3
• Minimize intake of saturated and trans fats 3
• Eat breakfast daily—this is particularly important for establishing metabolic patterns 3
• Learn to make healthy food choices when dining out and prepare food in healthy ways 3

Mental Health and Behavioral Health

Comprehensive mental health screening for depression, anxiety, and other psychiatric disorders is essential, as 80% of adolescents and young adults who need mental health treatment are not receiving care. 4

• Most psychiatric disorders present during childhood or adolescence, making this age critical for identification 4
• Educate about recognizing signs of mental health issues and available resources 4
• Teach stress management techniques and healthy coping strategies 4
• Provide confidential time separate from parents to discuss mental health concerns 4

Substance Use Prevention

Screen and provide education regarding tobacco, alcohol, and other substance use with clear information about health risks. 4

• Use motivational interviewing techniques rather than lecturing to help make healthier choices 4
• Provide evidence-based information about both short-term and long-term health consequences 4
• Address peer influence and social pressures related to substance use 3

Sexual Health Education

Age-appropriate sexual health education should include information about reproductive health, contraception options, and STI prevention. 4

• This education must be provided confidentially, with clear explanation of confidentiality policies and limitations 4
• Tailor communication to the individual's developmental level and specific concerns 4

Screen Time and Sedentary Behavior

Education should include strategies to limit sedentary screen time, including television, video games, and computer usage. 3

• Teach behavioral skills such as self-monitoring, goal-setting, and decision-making to reduce screen time 3
• Emphasize the connection between excessive screen time and obesity risk 3
• Provide environmental strategies to reduce exposure to and use of screens 3

Injury Prevention and Safety

Provide education on injury prevention and safety practices relevant to young adults, including safe physical activity practices and general safety awareness. 4

• Teach proper techniques to avoid injury during physical activity 3
• Address risk-taking behaviors common in this age group 4

Delivery Approach and Communication

Wellness education should be delivered using active learning strategies and motivational interviewing rather than didactic lectures. 3, 4

• Include private, confidential time between the healthcare provider and the young adult, separate from parental involvement 4
• Clearly explain confidentiality policies and limitations at the beginning of encounters 4
• Use clear, direct communication avoiding technical jargon 4
• Employ self-management techniques including self-assessment, goal-setting, and tracking progress 3
• Emphasize both immediate benefits (feeling better, improved appearance, increased energy) and long-term health outcomes 3

Critical Pitfalls to Avoid

• Never substitute brief sports physicals for comprehensive preventive examinations—full preventive services addressing all health domains are required 4
• Do not neglect mental health and substance abuse screening—these are critical components often overlooked 4
• Avoid focusing solely on physical health while neglecting behavioral, social, and emotional aspects of development 4
• Do not assume parental presence is always appropriate—confidential time alone with the young adult is essential for honest discussion of sensitive topics 4
• Avoid one-size-fits-all approaches—tailor education to the individual's specific concerns, developmental level, and readiness to change 4