Understanding Fitness and Wellness

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Health vs. Wellness

Is there a difference between health and wellness or can we use these terms interchangeably?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Health vs. Wellness

Health Presence or absence of disease/illness Overall condition of a persons body or mind Influenced by factors beyond our control i.e. genetics, age, family history Wellness Optimal health and vitality Living life to the fullest Influenced by factors you have control over determined largely by decisions you make i.e. eating sensibly, exercising, not smoking 60 yr old man w/ high risk prostate cancer
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

What is Wellness?
A state of healthy living achieved by a lifestyle that includes: - Regular physical activity - Proper nutrition - Elimination of unhealthy behavior (avoiding high-risk activities) What are some high risk activities? - Maintaining positive emotional and spiritual health

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

6 DIMENSIONS OF WELLNESS
1. 2. 3. 4. 5. 6. PHYSICAL EMOTIONAL INTELLECTUAL INTERPERSONAL SPIRITUAL ENVIORMENTAL

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

1. PHYSICAL WELLNESS
- fitness level and ability to care for yourself

- make choices to avoid illnesses and injury = optimal physical wellness - developed through combination of: - PA - Healthy eating - Components include: - Muscular strength, muscular endurance, CV endurance, flexibility ** Decisions you make TODAY will largely determine the length and quality of your life**
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

PHYSICAL WELLNESS
Are you engaged in the process of physical wellness? Do I know important health numbers, like my cholesterol, weight, blood pressure, and blood sugar levels? Do I get annual physical exams? Do I avoid using tobacco products? Do I get sufficient amount of sleep? Do I have an established exercise routine?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

2. EMOTIONAL WELLNESS
Be aware of and accept your feelings, rather than deny them Have an optimistic approach to life Happiness, amusement, excitement, contentment, and love Express feelings freely and manage feelings effectively Express emotions appropriately Cope with stress in a healthy way Enjoy life despite its occasional disappointments and frustrations Be able to share your feelings with others

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

EMOTIONAL WELLNESS
Are you engaged in the process of emotional wellness? Am I able to maintain a balance of work, family, friends, and other obligations? Do I have ways to reduce stress in my life? Am I able to make decisions with a minimum of stress and worry? Am I able to set priorities?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

3. INTELLECTUAL WELLNESS
- Keeping your mind active through life-long learning - NEVER stop learning - An active mind is essential constantly challenge - Detects problems - Finds solutions - Also called Mental Wellness

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

INTELLECTUAL WELLNESS
Are you engaged in the process of intellectual wellness? Am I open to new ideas? Do I seek personal growth by learning new skills? Do I search for lifelong learning opportunities and stimulating mental activities? Do I look for ways to use creativity?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

4. SPIRITUAL WELLNESS
- Having a sense of meaning and purpose in life - What is your meaning/purpose in life? - Possessing set of guiding beliefs, principles, or values that give meaning and purpose to life - Spiritually well person focuses on the positive aspects of life - Your faith, values, beliefs, principles, and morals define your spirituality. Do you have to develop spiritual wellness through religion?
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Spiritual Wellness
Are you engaged in the process of spiritual wellness? Do I make time for relaxation in my day? Do I make time for meditation and/or prayer? Do my values guide my decisions and actions? Am I accepting of the views of others?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

5. INTERPERSONAL WELLNESS
aka social wellness Developing and maintaining meaningful interpersonal relationships
- includes social skills, positive interpersonal relationships, using good communicative skills

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

SOCIAL WELLNESS
Are you engaged in the process of social wellness? Do I plan time to be with my family and friends? Do I enjoy the time I spend with others? Are my relationships with others positive and rewarding? Do I explore diversity by interacting with people of other cultures, backgrounds, and beliefs?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

6. ENVIRONMENTAL WELLNESS
The influence of the environment on your health, and your behaviors that have an affect on the environment Living in harmony with the Earth Understanding the impact of our interaction w/ nature and env Take actions to protect the world around you Protect yourself from env hazards What are examples of environmental threats? Air pollution Ultraviolet radiation in sunlight Noise and water pollution Second-hand smoke
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

ENVIRONMENTAL WELLNESS
Are you engaged in the process of environmental wellness? Do I recycle? If I see a safety hazard, do I take the steps to fix the problem? Do I avoid littering? Am I aware of my surroundings at all times?

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

LAB 1.1 Your Wellness Profile (pg 23-24)

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Life Expectancy Last Century

Now:
Ave: 78.2 yrs Men: 75.6 yrs Women: 80.8 yrs

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Healthy People Initiative: Wellness Goals for the Nation

The U.S. government has established wellness goals for the nation, called Healthy People 2010 Why does the govt care? A healthy population is nations source of vitality, creativity, and wealth Poor health drains nations resources and raises health care costs Healthy People 2010 had two primary goals: - Increase the quantity and quality of healthy years for all Americans - Reduce health disparities across segments of the population in our society .
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings

Quality of Life vs. Quality of Life

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Increase daily PA levels

Physical Fitness: Defined as: defined as a set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort Sedentary: Defined as: physically inactive; sitting 50% of Americans not regularly active 15% not active AT ALL!!!

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Choosing a healthy diet

Americans diet = Too high in calories Too high in unhealthy fats Too high in added sugars Too low in fiber Why is this a problem? Linked to number of chronic disease Heart disease, stroke, diabetes, high BP, and certain kinds of cancer

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Reduce cigarette smoking and alcohol

Cigarette smoking: - linked to 8 of top 10 causes of death - kills 440,000 Americans per year - 21% smoke Lung cancer: - most common cause of cancer death - one of leading causes of death overall Alcohol: - linked to 6 of top 10 causes of death

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Healthy People 2020

Vision: a society in which all people live long, healthy lives Proposes the eventual achievement of 4 goals: 1. Eliminate preventable disease, disability, injury, and premature death 2. Achieve health equality, eliminate disparities, and improve the health of all groups 3. Create social and physical environments that promote good health for all 4. Promote healthy development and healthy behaviors across every stage of life

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Guidelines for Television/Computer Use

Children aged 0 to 2 yrs should view no television or videos on an average week day. Children and adolescents aged 2 yrs -12th grade should view television, videos, or play video games for no more than 2 hours a day.

Children and adolescents aged 2 yrs -12th grade should use a computer or play computer games outside of school (for nonschool work) for no more than 2 hours a day.

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

How much TV is too much?!?!?

2-5 yr olds watch 32 hrs a week! 6-11 yr olds spend 28 hours in front of the TV 68% of 8-18 yr olds have a TV in their bedroom (watch 1.5 hrs > TV than those who do not) 54% = DVD/VCR 37% cable/satellite TV 53% of 7-12th graders have no rules about watching TV in their household 63% of households have TV on during meals

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Getting serious about your health

Examine how your current lifestyle is affecting your health Both now and in the future (short and long term) 1st Step Self-assessment Determine unhealthy behaviors Behavior change is demanding Start small target behavior = 2nd step Choosing one behavior you want to change
Work out more, eat less fast food, quit smoking, etc

3rd Step Learn the risks and benefits for you Both now and in the future

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Target behavior: Sedentary Lifestyle:

Short term: Pros more time to watch TV, hang out with friends, do what you want to do Cons become less physically fit, less able to participate in recreational activities Long term: Cons inc risk for heart disease, cancer, stroke, and premature death Imp to look at the PROS and CONS of continuing your current behavior and of changing to a healthier one

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

LAB 1.2 Lifestyle Evaluation Pg 25-26

(Skip Stages of Change for now)
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

The Stage of Change Model

There are five stages to behavior change: Precontemplation Contemplation Preparation Action Maintenance

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

1. Precontemplation
People in this stage:

Dont think have a problem

Do not intend to change

Unaware of risk or deny

Unsuccessful at change = hopeless

Reasons not to change > reasons to change

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

2. Contemplation
People in this stage: KNOW they have a problem Take action w/in 6 months Acknowledge benefits of change Aware of costs Think about possible courses of action But dont know how to proceed

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

3. Preparation and 4. Action

Preparation: People in this stage: Plan to take action w/in a month
or may have already begun small changes Not consistently

Might be engaging in new, healthier behavior

Action: People in this stage: Outwardly modify their behavior and env Requires greatest commitment of time! At risk to revert to old, unhealthy behavior
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

5. Maintenance and 6. Termination

Maintenance: People in this stage: Maintained new, healthy behavior at least 6 months May lapse, but quick to re-establish desired behavior 6 months to 5 yrs or longer Termination: People in this stage: Exited cycle of change No longer tempted to lapse back to old behavior New self-image and total self-efficacy
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

The Stages of Change Model

Progression through the stages is not usually linear People often move between stages several times before permanent change is achieved Setbacks are common, and do not have to mean failure Evaluating setbacks can be a crucial part of success and developing a better plan The key element is the desire to change and MOTIVATION!!!

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Finish Lab 1.2

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

TIPS to meet your GOALS:

Be S.M.A.R.T: Specific Avoid vague goals Measurable Quantifiable = # Attainable w/in physical limits Realistic Manage expectations Time frame-specific Reasonable time frame
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Behavior Change Example

A sedentary person who wants to improve their health and build fitness GOAL: Run 3 miles in 30 min to achieve w/in 6 months To attain this goal, set a # of smaller, intermediate goals that are easier to achieve

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Make a personal contract

Should include a statement of your goal and your commitment to reaching it. Should include: Date you will start Steps you will take to measure your progress Strategies you plan to use to promote change Date you expect to reach your final goal

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Personal Contract
Activity 8 in back of workbook

Page W8

Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Summary
Wellness means healthy living

Total wellness is achieved through a balance of physical, emotional, intellectual, spiritual, social and environmental health
Regular exercise offers many important health benefits Stages of change include (1) Precontemplation, (2) Contemplation, (3) Preparation, (4) Action, (5) Maintenance, (6) Termination Behavior modification strategies can be very helpful in changing health behaviors
Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.