Health and Wellness CH 33 Orientation to FCS

Journal Why do people today need to make more of an effort to be physically active than they did in the past? Explore this question by writing an imaginary dialogue with a teen who lived 100 years ago. Consider the conveniences that modern people rely on everyday. Which weren’t available years ago? What impact would their absence have had?

Wellness for Life Wellness – an approach to life that emphasizes taking positive steps toward overall good health Wellness includes physical, mental/emotional, and social health When you choose wellness, you choose to take care of yourself You make the effort to become informed and to make decisions that will improve the quality of your life both now and in the years ahead

2 Goals of Wellness: Promote health Prevent disease Health Promotion The way you choose to take care of yourself shows how you value your health EX: taking time for physical activity, being thoughtful about the types and amounts of foods you eat, and becoming actively involved in your school and community

Healthy habits build on themselves! When you get enough sleep, your have more energy. When you have more energy, you tend to be more physically active. When you are physically active, you are more likely to eat the right foods and avoid harmful substances.

Cycle of Wellness When you get enough sleep, your have more energy When you have more energy, you tend to be more physically active. When you are physically active, you are more likely to eat the right foods and avoid harmful substances.

Disease Prevention Making good health choices can help protect you from disease Better able to fight off the germs that cause many diseases Also helps to reduce certain health problems later in life High blood pressure, heart disease, cancer Unhealthy behaviors? Inactivity, unhealthy eating patterns, smoking, and drinking alcohol

It’s Up to You Set goals that are realistic Learn from past experience, set realistic goals Write down your goals Use specific language that says exactly what you will do EX: Eat three different veges every day Keep track of progress Use a calendar or small notebook to write down what you accomplished Lose the excuses Focus on your goals and do what is right for you Lose the: “I don’t have time to eat right” or “It’s too cold to go walking”

Ask for support Reach out to your family, friends, and others who share a similar goal Encourage each other Celebrate your successes Take credit for reaching your goals

Aim for Fitness When you are fit, you have the strength and energy to handle the demands of everyday life Your body will work at its best You will look good and feel well

Benefits of an Active Lifestyle Promotes your overall physical health and helps you look and feel better Strengthens your heart and lungs Improves your muscle tone Helps you maintain a healthy weight Improved balance, coordination, and flexibility Helps to manage stress, build self- esteem, and feel more alert and energetic Sense of accomplishment More confidence

The Elements of Fitness Strength Ability of your muscles to exert force Ways to build muscle strength? What do we need muscles for? Endurance Ability to use energy over a period of time without getting tired Build endurance by doing aerobic activities (sustained, rhythmic activities that improve the efficiency of your heart and lungs) Improve the circulation of blood and oxygen through the body Flexibility Ability of your joints to make the full range of movements available to them Enables you to kneel, bend, turn, and throw

Get Up and Move!!!! A good way to stay active for life is to make physical activity a normal part of your lifestyle Can build activity into your lifestyle by participating in a sport

10 Ways to Be More Active Use your feet Walk instead of getting a ride Power your own wheels Skating and biking with your friends Take the stairs Forget the elevator or the escalator! Move to the music Dance! Work out at chore time Dusting, raking the leaves, shoveling snow

Take a class Try something you’ve never done before….yoga or dance class! Help others Volunteer to help with yard work or shoveling Earn money Wash cars, walk pets Play Be a kid again….snowman, shoot hoops, jump rope Just have fun! Do whatever you enjoy as long as it involves movement!

Avoiding Injury Need to protect yourself from muscle pulls and other injuries by warming up and cooling down before and after the activity Be sure to drink plenty of water to prevent dehydration (excess loss of body fluids) Dehydration can also lead to muscle cramps, dizziness, and nausea

Activity Develop a plan for an active lifestyle that includes at least 60 minutes of physical activity a day. Be sure to include activities that promote the three elements of fitness.

A Healthy Weight Regular activity and sensible eating will help you maintain a healthy weight.

Factors that affect weight Height—taller people can weigh more Age—Adults weigh more Gender—males weigh more Bone structure—larger body frames weigh more than small framed bodies

More factors… Body build—muscle weighs more than fat Growth pattern—Teens mature at different ages and at different rates.

Body Image The mental concept you have of your physical appearance is your body image. Many teens think that they’re too fat or too tall or too thin or too something else. Teens compare themselves to athletes, movie stars or fashion models. Trying to look like someone else is not realistic.

Realistic body image Accept the characteristics that you cannot change (height and build). Maintain an appropriate weight for your body frame.

Your Appropriate Weight BMI: Body Mass Index BMI uses weight in relation to height and age to determine your appropriate weight range. Figure your own BMI on worksheet.

Smart Weight Management Losing weight is a matter of energy balance. Calories measure the energy in foods. Take in more than you burn off—gain weight; take in fewer calories than you burn off-lose weight 1 lb. of body weight = 3500 cal. Healthy lifestyle includes sensible eating and regular exercise.

HEALTH CONCERNS Eating Disorders: Anorexia nervosa— starving oneself Bulimia—purge food after eating Binge eating—compulsive overeating without purging

Substance abuse—alcohol, drugs, tobacco causes additions Relationships suffer Stealing to support habit Violence, divorce, and suicide may be the result.

Alcohol slows the functioning of the brain…produces mental and physical impairment. Some drugs are stimulants which speed up the body’s functions. Other drugs are depressants which slow down the body. Both interfere with the user’s ability to think and make sounds decisions.

Tobacco—contains nicotine which is addicting to the user. Many cancers result from tobacco use including smokeless tobacco.

Activity A healthy dose of reality