1. Changing Personal Behaviors for Optimal Wellness
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2. Learning Outcomes
Identify your current place on the wellness continuum.
Describe the dimensions of wellness and how they are interconnected.
Explain the benefits of wellness for individuals and for society as a whole.
Determine your stage in the behavior change process for one or more behaviors.
Write out a wellness goal using the SMART goal-setting guidelines.
Commit to fitness and wellness by filling in a behavior change contract.
Learn and use strategies for keeping your behavior change on track.
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3. The Wellness Continuum
Striving for improvement in all six wellness dimensions is a lifelong process. Concentrate on the most pressing needs first, then strive for balance across the continuum.
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4. Health, Wellness, Fitness: Terminology
Used broadly to include everything from environmental health to the health of populations
Historically, has referred to the absence of disease
Wellness
The highest level of health possible in six different dimensions
(Physical) Fitness
The ability to perform moderate to vigorous levels of physical activity without undue fatigue
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5. The Six Dimensions of Wellness
Achievement of the highest possible level of health across six dimensions:
Physical
Social
Intellectual
Emotional
Spiritual
Environmental
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6. The Six Dimensions of Wellness
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7. Physical Wellness Encompasses all aspects of a sound body:
Body size, shape, and composition
Sensory sharpness and responsiveness
Body functioning
Strength, flexibility, and endurance
Resistance to diseases and disorders
Ability to recuperate
Fitness is an aspect of physical wellness.
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8. Social, Intellectual, and Emotional Wellness
Social Wellness
Being able to have satisfying interpersonal relationships and maintain social connectedness
Intellectual Wellness
Being able to use your brain power effectively to solve problems and meet life's challenges
Emotional Wellness
Being able to control your emotions and express them appropriately at the right times
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9. Spiritual and Environmental Wellness
Spiritual Wellness
Experiencing a quality of wellness that may involve a feeling of unity or oneness with others and with nature, and a sense of meaning or value in life; for some, may involve a belief in a supreme being or religion
Environmental Wellness
An appreciation of how the environment can positively or negatively affect you, and the role you play in preserving, protecting, and improving it
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10. Related Dimensions of Wellness
Occupational Wellness
The level of happiness and fulfillment experienced in your in work, including harmony with personal goals, appreciation from bosses and co-workers, and a safe workplace
Financial Wellness
The ability to balance and manage financial needs and wants with your income, debts, savings, and investments
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11. Why Does Wellness Matter?
Good wellness habits can help you live a longer, healthier life.
More years overall
More healthy years
Good wellness habits benefit society as a whole.
Lead to a population that is happier, more productive, and spends less on health care
Produce a population with a lower risk of chronic and catastrophic diseases
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12. Leading Causes of Death Among Americans Ages 15–24
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13. Leading Causes of Death Among Americans Overall
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14. Health Benefits of Physical Activity
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15. Overweight and Obese Adults
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16. How Can You Change Your Behavior?
Step 1: Understand the Stages of Behavior Change
Changing behaviors involves a gradual process of awareness, preparation, and then action.
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17. Six Stages of Behavior Change
Precontemplation
No intention of changing yet; unaware of or in denial about a problem
Contemplation
Recognizes there may be a problem and starts to see a need for change
Preparation
Starts to focus on what can be done and on developing a plan
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18. Six Stages of Behavior Change
Action
Executes a plan, publicly states a desire to change, enlists help, and sets realistic goals
Maintenance
Works to prevent relapse and continue with gains
In this stage after completing six months or more without relapsing into old habits
Termination
New behavior is ingrained and ongoing
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19. Six Stages of Behavior Change
Relapse
Not an original stage of behavior change, but happens periodically for most people trying to change
Causes include overconfidence, temptations, stress or emotional distractions, and putting oneself down
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20. How Can You Change Your Behavior? continued
Step 2: Increase Your Awareness
Stay physically fit.
Eat healthy foods.
Manage your weight.
Manage stress.
Avoid drugs, smoking, and alcohol abuse.
Prevent accidents, injuries, and disease.
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21. How Can You Change Your Behavior? continued
Step 3: Contemplate Change
Examine your current habits and patterns.
Assess your current beliefs and attitudes.
Assess your motivation.
Target a behavior for change.
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22. How Can You Change Your Behavior? continued
Step 4: Prepare for Change
Observe role models.
Set realistic goals and objectives.
Anticipate and overcome barriers to change.
Make a commitment.
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23. How Can You Change Your Behavior? continued
Step 5: Take Action to Change
Visualize yourself engaging in the new behavior.
Control your environment so that you don't encounter people or situations that tend to trigger your unwanted behavior.
Change your self-talk—that is, the way you think and talk to yourself.
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24. How Can You Change Your Behavior? continued
Step 5: Take Action to Change
Learn to counter—that is, to substitute a desired behavior for an undesirable one. For instance, chew a piece of sugarless gum instead of smoking a cigarette.
Practice shaping—that is, making a series of small changes that slowly progress.
Reward yourself for successes—for example, by scheduling an enjoyable activity or purchasing a gift for yourself.
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25. How Can You Change Your Behavior? continued
Step 5: Take Action to Change
Use writing as a wellness tool. Journaling, or writing personal experiences, interpretations, and results in a journal or notebook, is an important skill for behavior change.
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26. Understanding Fitness Principles
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27. Learning Outcomes
Describe the three primary levels of physical activity and their benefits.
Articulate the importance of each health-related component of fitness.
Identify the role that the skill-related components of fitness play in overall physical fitness.
Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success.
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28. Learning Outcomes continued
Describe how much and which types of physical activity you should do for optimal health and wellness.
Incorporate general strategies for exercising safely.
Identify individual attributes that should be taken into account before beginning a fitness program.
Individualize and implement strategies that will help you get started on your fitness and exercise goals.
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29. The Three Primary Levels of Physical Activity
Physical Fitness
The ability to perform moderate to vigorous levels of activity without undue fatigue
Physical Activity
Any bodily movement produced by skeletal muscles resulting in an expenditure of energy
Exercise
Planned or structured physical activity done to achieve and maintain fitness
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30. The Three Primary Levels of Physical Activity continued
Physical activity is often measured in MET levels (metabolic equivalents).
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31. The Five Health-Related Components of Fitness
Cardiorespiratory Endurance
Ability of your cardiovascular and respiratory systems to provide oxygen to working muscles
Muscular Strength
Ability of your muscles to exert force
Muscular Endurance
Ability of your muscles to contract repeatedly over time
Flexibility
Ability to move your joints in a full range of motion
Body Composition
The relative amounts of fat and lean tissue in your body
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32. The Six Skill-Related Components of Physical Fitness
Agility – the ability to rapidly change the position of your body with speed and accuracy
Balance – the maintenance of equilibrium while stationary or moving
Coordination – the ability to use both your senses and body to perform smooth motor tasks
Power – the ability to perform work or contract muscles with high force quickly
Speed – the ability to perform a movement in a short period of time
Reaction time - time between stimulus and physcial reaction to the stimulus
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33. The Principles of Fitness
Overload Principle
To see improvements, the amount of training must exceed what your body is used to.
Training Effects
Consistent overloads will bring about adaptation, or changes, as a result of training.
Dose-Response Relationship
The amount your body adapts to new levels of training is related to the amount of overload or "dose."
Diminished Returns
The rate of improvement diminishes over time as your fitness level approaches your genetic limit.
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34. Overload Principle
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35. The Principles of Fitness continued
Principle of Progression
To effectively and safely increase fitness, you must apply an optimal overload level within a certain time period.
The "10 percent rule"
Increase your program frequency, intensity, or duration by no more than 10 percent per week.
Principle of Specificity
Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training.
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36. The Principles of Fitness continued
Principle of Reversibility
"Use it or lose it."
Fitness levels must be maintained or they will revert toward previous levels.
Principle of Individuality
Training results will vary from person to person.
Principle of Rest and Recovery
Your body needs time to recover between training sessions.
Overtraining can result in fatigue and soreness.
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37. Physical Activity Guidelines for Americans
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38. The Physical Activity Pyramid
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39. How Much Exercise Is Enough? continued
The FITT Formula
Guideline to help you plan a personal exercise program
Frequency: number of times per week
Intensity: how "hard" to exercise
Time: amount of time per exercise session
Type: the kind of exercise performed
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40. Application of the FITT Principle
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41. Exercising Safely Warm-up: two phases
General warm-up: 5 to 10 minutes of light activity
Specific warm-up: 3 to 5 minutes of range-of-motion movements
Cool-down
Exercise-to-rest transition lasting 5 to 15 minutes
Take time to learn an activity's skills.
This is an important step to enhance enjoyment and avoid injury.
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42. Exercising Safely continued
Consume adequate energy and water.
Don't exercise on a full stomach.
Eat a small meal 1.5 to 2 hours prior to exercising.
Tailor water intake to the individual and the exercise being performed.
Select appropriate clothing and footwear.
Proper footwear (fit and cushioning) is critical for safety and comfort.
Dress appropriately for the activity and temperature.
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43. Individual Factors for a Fitness Program
Age
Older adults may require extra precautions.
Weight
Overweight or underweight people have a higher risk of certain kinds of injuries.
Current Fitness Level
Select appropriate activities for your personal starting point.
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44. Individual Factors for a Fitness Program continued
Disabilities
Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, or facilities.
Special Health Concerns
Exercise should take place under medical supervision for certain medical conditions. Seek the advice of a qualified medical professional.
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45. Getting Started
Understand your motivations for beginning a fitness program.
Anticipate and overcome obstacles to exercise.
Make time for exercise.
Select fun and convenient activities.
Lifestyle physical activities
Exercise training options
Sports and recreational activities
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46. Sample Physical Activities
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47. Getting Started continued
Choose environments conducive to regular exercise.
Exercise facility options
Neighborhood
Weather
Safety
Set reasonable goals for increased fitness.
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48. Getting Started continued
Plan goal-related rewards to motivate yourself.
Rewards can be internal or external.
Make a personal commitment to exercising regularly.
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