Health & Wellness

Tolerates brief tummy time (1-2 minutes) with support

Lifts head 45 degrees and holds briefly

Holds head steady when supported upright, pushes up on arms

Rolls from tummy to back with momentum

Rolls from back to tummy intentionally

Rolls both directions freely to move around

Sits with significant support (pillows, hands)

Sits with minimal support, catches self when tipping

Sits independently and plays with toys

Rocks on hands and knees, may scoot backward

Army crawls or belly crawls forward

Crawls on hands and knees with coordination

Crawls efficiently or uses alternative locomotion

Falls asleep with consistent routine and some soothing

Self-soothes with minimal intervention

Falls asleep independently in own sleep space

Pulls to standing using furniture

Stands while holding on to furniture

Cruises along furniture sideways

Stands momentarily without support

Walks with assistance (holding hands)

Moves from lying to sitting with help

Transitions between sitting and crawling position

Moves from floor to standing using furniture

Moves fluidly between all positions (floor, sitting, crawling, standing)

Takes steps while holding onto furniture or hands

Takes independent steps with wide stance

Walks confidently and begins to run

Climbs onto low furniture with effort

Climbs stairs on hands and knees

Climbs up and down stairs with rail or hand

Rolls ball back and forth with adult

Throws ball (any direction)

Kicks ball forward and throws with aim

Enters a warm sauna (150°F/65°C) for 5 minutes with adult supervision

Stays in sauna for 10-15 minutes, understands hydration importance

Practices proper sauna etiquette and cool-down techniques

Ends shower with 30 seconds of cool water

Takes a brief dip in cool water (60-65°F/15-18°C) after sauna

Practices controlled breathing during cold exposure

Cleans and bandages minor cuts

Performs Heimlich maneuver

Completes basic first aid and CPR certification

Identifies when feeling stressed

Uses coping strategies

Has a toolkit of healthy stress management techniques

Stays in traditional Finnish sauna (175-195°F/80-90°C) for 15-20 minutes

Practices löyly (throwing water on stones) and proper breathing

Completes multiple sauna rounds with cold plunge intervals

Understands health benefits and contraindications

Enters 50°F (10°C) water for 30 seconds with controlled breathing

Stays in 50°F water for 1-2 minutes while maintaining calm

Practices regularly and understands cold shock response

Combines with sauna for contrast therapy

Enters 40°F (4°C) water briefly (15-30 seconds) with supervision

Stays in 40°F water for 1 minute with controlled breathing

Practices 2-3 minute cold plunges regularly

Understands brown fat activation and metabolic benefits

Identifies signs of stress, anxiety, depression

Knows when and how to seek help

Maintains mental health through healthy habits

Follows a structured fitness program

Designs own workout routine

Achieves a significant fitness milestone

Understands macronutrients and a balanced diet

Plans meals for specific health or fitness goals

Coaches others on nutrition and meal planning

Identifies characteristics of healthy vs. unhealthy relationships

Sets and maintains boundaries

Builds and maintains healthy relationships

Knows family emergency plan and supplies

Can manage the household during an emergency

Leads community emergency preparedness efforts

Schedules own doctor and dentist appointments

Understands health insurance, manages prescriptions

Makes informed decisions about physical and mental health

Swims briefly in near-freezing water (32-35°F/0-2°C) with safety support

Completes 1-2 minute ice swims with proper recovery protocol

Practices regular ice swimming through winter season

Participates in organized ice swimming events

Enters a flowing alpine river (like Reuss in Andermatt) briefly with supervision

Stays in glacial meltwater (35-40°F/2-4°C) for 1-2 minutes

Practices river plunges in various Swiss alpine locations

Combines with hiking for full alpine cold exposure training

Leads others in safe alpine cold water immersion

Leads a proper Finnish sauna session for family/friends

Masters löyly technique and sauna etiquette across cultures

Practices Aufguss (German sauna ritual) techniques

Understands sauna construction and maintenance

Could work as a sauna master at a spa or wellness center