PAVING Program
Based on the principles of lifestyle medicine, the PAVING program focuses on the whole person-body, mind, and spirit- with the goal to empower individuals to live healthier lives with a sense of purpose.
Participants typically meet weekly for 6-12 sessions in an online or in-person format, to learn about the 12 PAVING Wheel steps and how to implement them into their lives.
The group is led by a healthcare practitioner who educates and facilitates group discussion.
Based on the principles of lifestyle medicine, the PAVING program focuses on the whole person-body, mind, and spirit- with the goal to empower individuals to live healthier lives with a sense of purpose.
Participants typically meet weekly for 6-12 sessions in an online or in-person format, to learn about the 12 PAVING Wheel steps and how to implement them into their lives.
The group is led by a physician who educates and facilitates group discussion.
How to Engage with the PAVING Program
What are the 12 parts of the wheel?
Healthy Body
Physical Activity
Aerobic exercise, strength training, and stretching are covered, as well as strategies to incorporate more movement into daily living.
Nutrition
Nutrition content encourages increasing nutrient density, preferring whole foods over processed foods, and helps participants gain skills through cooking classes.
Sleep
Through evaluation of the quantity and quality of their sleep and what enhances/detracts from sleep, participants are prepared to make their nights more restful.
Healthy Body
Physical Activity
Aerobic exercise, strength training, and stretching are covered, as well as strategies to incorporate more movement into daily living.
Nutrition
Nutrition content encourages increasing nutrient density, preferring whole foods over processed foods, and helps participants gain skills through cooking classes.
Sleep
Through evaluation of the quantity and quality of their sleep and what enhances/detracts from sleep, participants are prepared to make their nights more restful.
Action
Investigations
Participants enjoy investigating which lifestyle behaviors feel best for their body and are empowered to lead healthier lives.
Variety
Whether trying new vegetables, a different form of physical activity, or a new stress resiliency practice, “Variety” is emphasized throughout the lifestyle pillars.
Action
Investigations
Participants enjoy investigating which lifestyle behaviors feel best for their body and are empowered to lead healthier lives.
Variety
Whether trying new vegetables, a different form of physical activity, or a new stress resiliency practice, “Variety” is emphasized throughout the lifestyle pillars.
Peaceful Mind
Stress Resiliency
Participants are introduced to a variety of stress resiliency tools including deep breathing, the relaxation response, and mindfulness-based stress reduction.
Attitude
Participants are introduced to “growth mindset” concept, and encouraged to have an attitude of openness throughout the sessions.
Time Outs
Participants learn the benefits of taking breaks from unhealthy influences, prolonged sitting, difficult conversations, and negative self-talk. A “time out” allows for increased clarity and overall well-being.
Peaceful Mind
Stress Resiliency
Participants are introduced to a variety of stress resiliency tools including deep breathing, the relaxation response, and mindfulness-based stress reduction.
Attitude
Participants are introduced to “growth mindset” concept, and encouraged to have an attitude of openness throughout the sessions.
Time Outs
Participants learn the benefits of taking breaks from unhealthy influences, prolonged sitting, difficult conversations, and negative self-talk. A “time out” allows for increased clarity and overall well-being.
Joyful Heart
Energy
Increasing the use of natural sources of energy such as healthful foods, exercise, and connecting with friends allows participants to increase vitality through healthy behaviors.
Social Support
Throughout the course, high-quality connections with family, friends, and community are emphasized and meaningful connections with others in the cohort are experienced.
Purpose
Identifying priorities, examining life’s meaning, and seeing the bigger picture in life allows participants to align their behaviors with their purpose.
Joyful Heart
Energy
Increasing the use of natural sources of energy such as healthful foods, exercise, and connecting with friends allows participants to increase vitality through healthy behaviors.
Social Support
Throughout the course, high-quality connections with family, friends, and community are emphasized and meaningful connections with others in the cohort are experienced.
Purpose
Identifying priorities, examining life’s meaning, and seeing the bigger picture in life allows participants to align their behaviors with their purpose.
Excerpt from Comander A, Frates B, Tollefson M. PAVING the Path to Wellness for Breast Cancer Survivors: Lifestyle Medicine Education and Group Interventions. American Journal of Lifestyle Medicine. 2021 May;15(3):242-8.
PAVING STEPSS
The PAVING STEPSS Wheel identifies all 12 areas of growth and focus for the program. For a healthy body we focus on physical activity, nutrition, and sleep. The emphasis on purpose, social connection, and energy help us have a joyful heart. For a peaceful mind, stress resiliency, attitude, and time outs are important. To make all of this work and make progress, our action steps include goals, investigations, and variety.
PAVING STEPSS
The PAVING STEPSS Wheel identifies all 12 areas of growth and focus for the program. For a healthy body we focus on physical activity, nutrition, and sleep.
The emphasis on purpose, social connection, and energy help us have a joyful heart. For a peaceful mind, stress resiliency, attitude, and time outs are important.
To make all of this work and make progress, our action steps include goals, investigations, and variety.
PAVING Wheel Questionnaire
The PAVING Wheel Questionnaire can be found in the PAVING Workbook on pages 27-28 and 400-401.
