Watching our athletes perform in Beijing would have inspired you to seek after a healthier, more physically fit body. While we can't all do the 100 metres dash in a world record time of 9.69 seconds like Usain Bolt, we certainly should seek to achieve optimal fitness. Like the Jamaican athletes, we need to follow a daily programme of regular physical activity, planned nutrition and mental relaxation to achieve optimal health.

Start now

The athletes have proven that it does not matter where you are from, whether inner-city Kingston or deep rural Jamaica. No matter how ill you are or how unfit you may feel, you can improve your health now. All it takes is your decision and determination to create a healthier you. If you are sedentary, you can increase your activity-level to improve your well being. If you are a diabetic, you can learn to monitor your blood sugar by obtaining a free glucometer through the National Health Fund. You can measure your blood sugar at anytime to achieve better control.

Set smart goals

High performance, in any endeavour, requires us to set goals. Attaining excellence in health requires that our goals should be specific, measurable, attainable, realistic and time-bound. So, for men who are 30 per cent more than their ideal weight, you might choose a specific action such as skipping every day for 15 minutes or deciding not to have any sugary drinks from now on. Choose measurable goals such as aiming to lower your blood pressure to less than 140 over 90 millimetres of mercury. This you can confirm by checking your blood pressure with a blood pressure machine.

Your goals should be attainable and realistic. Promote mental relaxation and improved mental health by starting your day with a 10 minute meditation, rather thanaiming for a longer session, which you cannot realistically maintain. Try for a more in-depth session of relaxation, prayer and reading on your less hectic days. Set a deadline towards which you can work. Aim to lose five pounds within six weeks, since this is more likely to be achieved than aiming to lose five pounds some time in the future.

Seek help from experts

Like the athletes, you need the help of an expert coach. Select a health coach who is competent, experienced and makes you feel comfortable in discussing your health plans. If you are obese or overweight you may need the help of a nutritionist to determine your ideal weight and develop a meal plan to lose weight. If your problem is uncontrolled blood sugar or high blood pressure, then you need to seek the help of a physician to develop a comprehensive plan of action.

Go for gold

The reward of medals seen at the Beijing Olympics did not come overnight. It required focus, commitment and dedication on the part of the athletes. They were consistent and never gave up, despite the obstacles that surely occurred on their journey to success. In the same way you will encounter challenges on your path to good health, you should not be daunted by these obstacles but renew your commitment to the goal of physical and mental health. Your rewards will be high performance, longevity and a healthy lifestyle.

Dr Pauline Williams-Green is a family physician and president of the Caribbean College of Family Physicians; email: yourhealth@gleanerjm.com.