Personal Wellness

Forrest Dolgener, Ph.D. WRC

Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management Chapter 2: Basic Principles of Physical Fitness Forrest Dolgener, Ph.D.

Why Are We Here? Convince you that a healthy, wellness oriented lifestyle is something you really want to participate in Provide you with necessary skills and knowledge so you are able to adhere to a wellness lifestyle

Health Traditional view – absence of disease, pain or disability Contemporary view (WHO) – achievement of –Physical well-being –Mental well-being –Social well-being

Wellness The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. Living a lifestyle that optimizes all aspects of health.

Benefits of a Wellness Lifestyle To the Nation –Reduction in health care costs –Maintenance of productive work force To the individual –Reduced health care costs –Increased longevity –Increased quality of life

Healthy life 65.4 years Impaired life 11.5 years Life expectancy 76.9 years Fig. 1.4

Factors Affecting Health Fig. 1.15

Fiveio Four Number of low-risk lifestyle factors ThreeNone Relative risk of heart disease 1.2

Is Change Necessary? In order to adopt a wellness lifestyle, most individuals have to change a number of behaviors. Changing behaviors is the most difficult aspect of living a wellness lifestyle. The barriers to change must be overcome.

Common Barriers to Change Procrastination Preconditioned cultural beliefs Gratification Risk complacency Complexity Indifference and Helplessness Rationalization Invincibility

Transtheoretical Model of Change Pre-contemplation Contemplation Preparation Action Maintenance Termination

Model of progression and relapse.

Goal Setting Well planned Personalized Written Realistic Short/Long-term Measurable Time-specific Monitored Evaluate & Modify

Physical Activity vs Exercise Physical Activity – bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits Exercise – a type of physical activity that is planned and structured with the intent of improving or maintaining physical fitness.

Surgeon’s General’s Report on Physical Activity and Health People who are usually inactive can improve their health and wellness by becoming even moderately active on a regular basis Physical activity need not be strenuous to achieve health benefits Greater health benefits can be achieved by increasing the amount of physical activity

Washing and waxing a car for minutes Less Vigorous, Washing windows or floors for minutes More Time Playing volleyball for 45 minutes Playing touch football for minutes Gardening for minutes Wheeling self in wheelchair for minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1 1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball )playing a game) for minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1 1/2 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes More Vigorous, Stairwalking for 15 minutes Less Time 2.2

Fitness vs Health To produce health benefits, the intensity, duration, and frequency of activity is less than that required to produce improved fitness. Improved fitness is measured by how much exercise you can do. Improved health is measured by improved physiologic function of body systems.

Principles of Physical Training Specificity Progressive Overload Reversibility Individual Differences