PSY 101:Psychology of Personal Development10/28/14 AgendaFormal definitions of

health and well-beingSRJ: Exploring health

and physical well-beingIn focus: exercise,

sleep, dietIn-class activity:

Strategies to overcome obstacles to healthier living

Formal definitions of healthFrom a medical dictionary:1. The state of the organism when it functions optimally without evidence of disease or abnormality.2. A state of dynamic balance in which an individual's …capacity to cope with all the circumstances of living is at an optimal level.3. A state characterized by anatomic, physiologic, and psychological integrity, ability to perform personally valued family, work, and community roles; ability to deal with physical, biologic, psychological, and social stress; a feeling of well-being, and freedom from the risk of disease and untimely death.http://www.medilexicon.com/medicaldictionary.php?t=39448

"Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

World Health Organization, 1948

SRJ: Defining health and physical well-being for ourselves (assignment preview)How would you define health and physical well-

being?Is your view of health any different now than it was

5 years ago? If yes, how has it changed and why?Given your definition of health and physical well-

being, how healthy to do you think you are today on a 1-10 scale, with 1 being not at al and 10 being very healthy.

Think about your current health related activities. If nothing changed in your activities, how healthy would you be 5 years from now? 10 years?

Sharing personal definitions of health: How would we “map” our pathway to health?

The benefits of exercise are…Boosts mood (as effective as medication for

mild to moderate depression)Improves sleep qualityIncreases energy levelsReduces risk for many diseases, including

CVD, cancer, dementiasHelps individuals manage stressIncreases self-esteem May help to maintain a healthy weightBoosts alertness

Which excuse(s) to not exercise have you used?

I have no clue where to

begin.I get bored. I am not a

gym person.

I’m too busy. I hate exercising.

I can’t spend money on gyms and

equipment.

Any other excuses you have used?

“I have no clue where to begin.”Nothing wrong with going for a walk!Don’t be afraid to start small. Anything is better

than nothing. Build your fitness level over time.Think about exercise you’ve tried in the past that

was fun and/or manageable and try starting there.If going to a gym, write down a plan or list of

ideas before you walk through the door. It will help prevent feeling overwhelmed or lost.

Be creative: tight rope walking, tango, and pushing a stroller up a hill in Pac Heights all count!

“I have no clue where to begin.”Try Tabata/high intensity interval training

(HIIT)There are many free apps to help you

structure a simple, effective workoutLook for apps with “tabata”

or “HIIT” “interval” or “circuit”in the titleTabata Trainer

“I get bored.”

• Add an element of balancing or concentration to each

exercise you do

• Pick exercises that require coordination, like bouncing a

weighted ball against the wall or balancing on an inflated

exercise ball

“I get bored.”

• Pick a great audiobook or podcast to listen to, and only

listen to it while exercising.

• Skip the treadmill and find an activity you actually love.

• Hike a beautiful trail or take a walk on the beach

• Learn a new active hobby with a friend (e.g., tennis)

• Find a gym that offers a variety of classes (e.g.,

kickboxing, yoga)

“I get bored.”Make your exercise into a game or

competition.Apps like “Zombies, Run!” add fun and

motivation

“I am not a gym person.”That’s fine. There are lots of other ways to

exercise!Gyms are more than treadmills and body

builders.If treadmills and weights aren’t your thing,

try taking a class!Look for a gym with open space so you can

do your own routine.Take a dance class! Walk a dog, or play with

your niece or nephew at the park. Take a scenic hike with friends over the weekend – or walk over the GG Bridge!

“I’m too busy.”Interval training can provide great workout

in under 30 minutesExercise in the morning so you have no

excuse to skip it later in the day.Try waking up just 20-30 minutes earlier twice

a week. Sleep in your workout clothes so you’re ready

to go.Exercising will help you function better and

more productively in other areas of your life.Try jumping jacks, crunches, or push ups

during 5 minute breaks in your schedule.

“I don’t want to spend money on gym membership or equipment.”Hundreds of exercises you can do without

equipment.Use household items: stairs, walls, bunji cord,

chairs, gallons of water, heavy textbooksWe are surrounded by beautiful trails, steep

hills, and tall buildings with lots of stairs. Use them!

“I just hate exercising.”Join a sport or learn a new hobby that is activeUse an app to track your fitness and progressMake a bet or competition with a friendSet small, specific goals and feel the satisfaction

of meeting themPlan active dates with friends or significant othersThink about how healthy you will be in 5, 10, 20

years if you don’t start changing your lifestyle TODAY

Use your knowledge about mindsets to help change this fixed mindset into a growth mindset

Ergonomics and SittingConcern of society

today is bad posture and too much sitting

Not following ergonomic principles can lead to illnesses, discomfort, and musculoskeletal disorders

SLEEP

THIS

NOT THIS

What is the optimal amount of sleep for the average adult?

The benefits of high quality sleep are…Accelerates learning by helping synthesis of new

material; especially aids memory and attentionBoosts mood the following daySupports immune functionAllows bodily systems time to rest and repairReduces risk of disease (because of reduction in

inflammation levels)Helps maintain a healthy weightReduces likelihood of accidentsImproves performance requiring energy (e.g.,

athletics)Optimal amount of sleep for most adults: 7-8 hours

Tips for better sleepPut electronics away before bedIf you must use electronics, use an app like Lux

to adjust the brightness on your devicesMake sleep a priority, aim for consistent bed and

wake timesAlcohol consumption interrupts sleep cycles and

makes for a much less restful nightUse earplugs + white noise apps if you have a

noisy roommate or neighborsUse relaxation music or guided meditations

before bed to help you fall asleep

Benefits of a healthy diet5 servings of veggies/day associated with

reduced risk for cancer (likely because of antioxidant effect) especially important to avoid risk for colon cancer

Healthy diets rich in antioxidants, omega 3 fatty acids, and other nutrients reduce risk for other diseases (e.g. CVD, diabetes)

Helps maintain healthy weight, increase energy levels and improves mood (psychological impact)

In-class activity: Group DiscussionWe spent a lot of time discussing strategies for improving your exercise habits. Now it’s time to do the same for sleep and food. In your group, discuss the following questions and be prepared to share your discussion results with the rest of the class. 1. What are the biggest obstacles that prevent you

from getting enough sleep? From eating a balanced meal?

2. Which of those obstacles do you feel are out of your control? Which obstacles are in your control?

3. What strategies have you found effective for improving sleep? For eating better?