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Understanding Fitnessand Wellness
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Health vs. Wellness
Is there a difference between health
and wellness or can we use theseterms interchangeably?
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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 determinedlargely by decisions you make
i.e. eating sensibly, exercising, not smoking
60 yr old man w/ high risk prostate cancer
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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 spiritualhealth
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6 DIMENSIONS OF WELLNESS
1. PHYSICAL2. EMOTIONAL
3. INTELLECTUAL
4. INTERPERSONAL
5. SPIRITUAL6. ENVIORMENTAL
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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 largelydetermine the length and quality of your life**
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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?
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2. EMOTIONAL WELLNESS
Be aware of and accept your feelings, rather than deny them Have an optimistic approach to life
Happiness, amusement, excitement, contentment, andlove
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
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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 stressand worry?
Am I able to set priorities?
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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
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INTELLECTUAL WELLNESS
Are you engaged in the process of intellectualwellness?
Am I open to new ideas?
Do I seek personal growth by learning new skills?
Do I search for lifelong learning opportunities andstimulating mental activities?
Do I look for ways to use creativity?
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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, orvalues that give meaning and purpose to life
- Spiritually well person focuses on the positiveaspects of life
- Your faith, values, beliefs, principles, and moralsdefine your spirituality.
Do you have to develop spiritual wellness throughreligion?
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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?
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5. INTERPERSONAL WELLNESS
aka social wellness Developing and maintaining meaningful
interpersonal relationships- includes social skills, positive interpersonal
relationships, using good communicativeskills
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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?
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6. ENVIRONMENTAL WELLNESS
The influence of the environment on your health, and yourbehaviors that have an affect on the environment
Living in harmony with the Earth
Understanding the impact of our interaction w/ natureand 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
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ENVIRONMENTAL WELLNESS
Are you engaged in the process of environmentalwellness?
Do I recycle?
If I see a safety hazard, do I take the steps to fix theproblem?
Do I avoid littering?
Am I aware of my surroundings at all times?
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LAB 1.1
Your WellnessProfile
(pg 23-24)
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Life Expectancy Last Century
Now:
Ave: 78.2 yrsMen: 75.6 yrs
Women: 80.8 yrs
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H l h P l I i i i
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Healthy People Initiative:Wellness Goals for the Nation
The U.S. government has established wellness goalsfor 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
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Quality of Life vs. Quality of Life
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Increase daily PA levels
Physical Fitness: Defined as: defined as a set of physical attributes
that allow the body to respond or adapt tothe demands and stress of physical effort
Sedentary:
Defined as: physically inactive; sitting
50% of Americans not regularly active 15% not active AT ALL!!!
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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, andcertain kinds of cancer
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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
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Guidelines for Television/Computer Use
Children aged 0 to 2 yrs should view no television or videoson an average week day.
Children and adolescents aged 2 yrs -12th grade should viewtelevision, 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 (fornonschool work) for no more than 2 hours a day.
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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 watchingTV in their household
63% of households have TV on during meals
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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
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Target behavior: Sedentary Lifestyle:
Short term:
Pros more time to watch TV, hang out withfriends, do what you want to do
Cons become less physically fit, less able toparticipate 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 yourcurrent behavior and of changing to a healthier one
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LAB 1.2
Lifestyle Evaluation
Pg 25-26(Skip Stages of Change for now)
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The Stage of Change Model
There are five stages to behavior change:
Precontemplation
Contemplation
Preparation
Action
Maintenance
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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 tochange
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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
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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
Might be engaging in new, healthier behavior Not consistently
Action:
People in this stage:
Outwardly modify their behavior and env Requires greatest commitment of time!
At risk to revert to old, unhealthy behavior
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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
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The Stages of Change Model
Progression through the stages is not usually linear
People often move between stages several times beforepermanent 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!!!
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Finish Lab 1.2
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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
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Behavior Change Example
A sedentary person who wants to improve their healthand build fitness
GOAL: Run 3 miles in 30 min to achieve w/in 6 months
To attain this goal, set a # of smaller, intermediate goalsthat are easier to achieve
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Make a personal contract
Should include a statement of your goal and yourcommitment 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
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Personal Contract
Activity 8 in back of workbook
Page W8
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Summary
Wellnessmeans healthy living
Total wellness is achieved through a balance of physical,emotional, intellectual, spiritual, social and environmentalhealth
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