1. Introduction to Wellness, Fitness, and Lifestyle Management
Chapter 1
Introduction to Wellness, Fitness, and Lifestyle Management
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2. Introduction to Wellness, Fitness, and Lifestyle Management (1)
Ahead:
Wellness: New Health Goals
Reaching Wellness through Lifestyle Management
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3. Introduction to Wellness, Fitness, and Lifestyle Management (2)
Healthy people seek a state of overall wellness rather than merely the absence of illness
Health: overall condition of body or mind and the presence or absence of illness or injury
Wellness: expands the idea of health to include the ability to achieve optimal health
Risk factor: condition that increases one’s chances of disease or injury
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4. Wellness: New Health Goals
Dimensions of wellness
Physical
Emotional
Intellectual
Interpersonal
Cultural
Spiritual
Environmental
Financial
Occupational
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5. FIGURE 1.1 The wellness continuum
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6. Dimensions of Wellness (1)
Physical wellness
Includes fitness level and ability to care for one’s self
Emotional wellness
Ability to understand/deal with feelings
Intellectual wellness
An active mind able to detect problems, find solutions, and direct behavior
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7. Dimensions of Wellness (2)
Interpersonal wellness
Ability to develop and maintain satisfying and supportive relationships
Cultural wellness
Accepting, valuing, and celebrating different cultural ways
Spiritual wellness
Guiding beliefs, principles, or values that give meaning and purpose to life
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8. Dimensions of Wellness (3)
Environmental wellness
Defined by the livability of surroundings
Financial wellness
Ability to live within one’s means and manage money to gain peace of mind
Occupational wellness
Level of satisfaction gained from work
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9. FIGURE 1.2 Qualities and behaviors associated with the dimensions of wellness
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10. New Opportunities for Taking Charge (1)
Life expectancy has nearly doubled since 1900
2012: U.S. life expectancy 78.8 years
In 1900, infectious disease was top concern
In recent years, new set of chronic diseases have emerged as major health threats
Heart disease
Cancer
Chronic lower respiratory diseases
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11. New Opportunities for Taking Charge (2)
Chronic disease: disease that develops and continues over a long period of time
Heart disease, cancer, lower respiratory diseases
Lifestyle choice: conscious behavior that can increase or decrease a person’s risk of disease or injury
Smoking, exercising, eating a healthy diet
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12. FIGURE 1.3 Life expectancy of Americans from birth, 1900–2012
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13. FIGURE 1.4 Quantity of life versus quality of life
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14. TABLE 1.1 Leading Causes of Death in the United States, 2012 (1)
RANK
CAUSE OF DEATH
NUMBER
OF DEATHS
PERCENTAGE
OF TOTAL
DEATHS
LIFESTYLE FACTORS THAT PLAY A PART 1
Heart disease
596,339
23.7
Diet, Inactivity, Smoking, Excessive alcohol use 2
Cancer
575,313
22.9 3
Chronic lower respiratory diseases
143,382
5.7
Smoking 4
Stroke
129,180
5.2 5
Unintentional injuries (accidents)
118,043
4.9
Inactivity, Smoking, Excessive alcohol use 6
Alzheimer’s disease
83,308
3.8
N/A 7
Diabetes mellitus
68,905
2.8
Diet, Inactivity, Smoking 8
Influenza and pneumonia
53,667
2.1 9
Kidney disease
45,731
1.8
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15. TABLE 1.1 Leading Causes of Death in the United States, 2012 (2)
RANK
CAUSE OF DEATH
NUMBER
OF DEATHS
PERCENTAGE
OF TOTAL
DEATHS
LIFESTYLE FACTORS THAT PLAY A PART 10
Intentional self-harm (suicide)
41,149
1.6
Excessive alcohol use 11
Septicemia
38,156
1.5 12
Chronic liver disease and cirrhosis
36,427
1.4 13
Hypertension (high blood pressure)
30,770
1.2
Diet, Inactivity, Smoking, Excessive alcohol use 14
Parkinson’s disease
25,196
1.0
N/A 15
Lung inflammation due to inhaling solids and liquids
18,579
0.7
All other causes
537,554
All causes (total deaths)
2,596,993
100.0
SOURCE: National Center for Health Statistics Deaths: final data for National Vital Statistics Report 64(2).
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16. TABLE 1.2 Key Contributors to Death among Americans
NUMBER OF DEATHS PER YEAR
PERCENTAGE OF TOTAL DEATHS PER YEAR
Tobacco
481,000
18.5
Obesity-related deaths*
216,000
8.3
Alcohol
87,798
3.4
Microbial agents**
56,979
2.2
Illicit drug use
43,819
1.7
Unintentional poisonings
38,851
1.5
Motor vehicles
34,935
1.4
Firearms
33,636
1.3
Sexual behavior***
32,296
*The number of deaths due to obesity is an area of ongoing controversy and research. Recent estimates have ranged from 112,000 to
**Microbial agents include bacterial and viral infections, such as influenza and pneumonia.
***The number of deaths due to sexual behavior includes deaths from HIV/AIDS, cervical cancer, and hepatitis B and C infections.
SOURCES: National Center for Health Statistics Deaths: final data for 2013 (data release). National Vital Statistics Report 64(2); Stahre, M., et al Contribution of excessive alcohol consumption to deaths and years of potential life lost in the United States. Preventing Chronic Disease: Research. Practice, and Policy 11:130293: U.S. Department of Health and Human Services The health consequences of smoking—50 years of progress: a report of the surgeon general. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention; American Cancer Society Cervical cancer. Atlanta. GA: ACS; CDC Disease burden from viral hepatitis A, B, and C in the United States. Atlanta, GA: Centers for Disease Control and Prevention
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17. TABLE 1.3 Leading Causes of Death among Americans Age 15–24, 2012
RANK
CAUSE OF DEATH
NUMBER
OF DEATHS
PERCENTAGE
OF TOTAL
DEATHS 1
Accidents
11,619
40.8
Motor vehicle
6,692
23.5
All other accidents
4,927
17.3 2
Suicide
4,874
17.1 3
Homicide
4,329
15.2 4
Cancer
1,496
5.3 5
Heart disease
941
3.3
All causes
28,486
100.0
SOURCE: National Center for Health Statistics Deaths: Final Data for National Vital Statistics Report 64(2),
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18. National Health (1) Affordable Care Act
Requires people to obtain health insurance or pay penalty
Key provisions:
Cannot be denied due to preexisting condition
Covered under parent’s plan until age 26
No lifetime dollar limits on benefits
Preventive health services covered
Health insurance exchanges facilitate purchase
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19. National Health (2) Healthy People initiative
Aims to prevent disease and improve Americans’ quality of life
Achieve health equity, eliminate disparities, improve health of groups
Create social and physical environments that promote good health
Promote healthy behaviors for every stage of life
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20. Behaviors That Contribute to Wellness (1)
Be physically active
Physical fitness: set of physical attributes that allow body to respond to or adapt to demands and stress of physical effort
Sedentary: physically inactive
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21. Behaviors That Contribute to Wellness (2)
Choose a healthy diet
Maintain a healthy body weight
Manage stress effectively
Avoid tobacco and drug use, limit alcohol consumption
Protect yourself from disease and injury
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22. Behaviors That Contribute to Wellness (3)
Take other steps toward wellness
Develop meaningful relationships
Plan for successful aging
Learn about the health care system
Act responsibly toward the environment
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23. FIGURE 1.5 Benefits of regular physical activity
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24. The Role of Other Factors in Wellness
Heredity, environment, and adequate health care interact
Example: sedentary lifestyle combined with genetic predisposition for diabetes increases a person’s risk for developing the disease
Behavior can tip balance toward health
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25. College Students and Wellness
Factors that affect college students’ academic performance are influenced by daily choices
Students need to increase healthy choices
Time management, diet, exercise
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26. Reaching Wellness through Lifestyle Management
Behavior change: lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones
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27. Getting Serious about Your Health (1)
Before a person can change, she or he must know that the behavior is a problem and that she or he can change it
Examine your current health habits
Think about your behavior
Talk with friends and family members
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28. Getting Serious about Your Health (2)
Choose a target behavior
Target behavior: behavior selected as the object of a behavior change program
Chances of success are greater if behavior change goal is simple
Learn about your target behavior
Assess how the target behavior affects your level of wellness
Find help
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29. Building Motivation to Change (1)
Examine the pros and cons of change
Compare short-term and long-term benefits and costs
Need to believe benefits to change outweigh costs
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30. Building Motivation to Change (2)
Boost self-efficacy
Self-efficacy: belief in one’s ability to take action and perform a specific task
Locus of control: figurative “place” person designates as source of responsibility for events in his or her life
Visualization
Self-talk: internal dialogue
Role models and other supportive individuals
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31. Building Motivation to Change (3)
Identify and overcome barriers to change
List key obstacles
Develop practical plan
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32. Enhancing Your Readiness to Change (1)
Precontemplation
No intention of changing behavior
Contemplation
Intending to take action within six months
Preparation
Planning to take action within a month
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33. Enhancing Your Readiness to Change (2)
Action
Outwardly changing behavior and environment
Maintenance
Successful behavior change maintained for six months or more
Termination
Having exited the cycle of change and no longer tempted to lapse into old behavior
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34. FIGURE 1.6 The stages of change: A spiral model
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35. Dealing with Relapse
Most people make several attempts before they successfully change behavior
If relapse occurs:
Forgive yourself
Give yourself credit for progress
Move on
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36. Developing Skills for Change: Creating a Personalized Plan (1)
Monitor behavior and gather data
Analyze the data and identify patterns
Be “SMART” about setting goals
Specific
Measurable
Attainable
Realistic
Time frame–specific
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37. Developing Skills for Change: Creating a Personalized Plan (2)
Devise a plan of action
Get what you need
Modify your environment
Control related habits
Reward yourself
Involve people around you
Plan for challenges
Make a personal contract
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38. FIGURE 1.7 Sample health journal entries
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39. FIGURE 1.7 A sample behavior change contract
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40. Putting Your Plan into Action
Requires commitment despite temptations
Use all strategies to make your plan work
Give yourself a pat on the back
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41. Staying with It Possible sources of blocked progress:
Social influences
Levels of motivation and commitment
Choice of techniques and level of effort
Stress barrier
Procrastinating, rationalizing, and blaming
Take on your easier problems first, and build on your success over time
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42. Being Fit and Well for Life
First attempts at making behavior changes may never go beyond contemplation or preparation stage
Once you’ve started, don’t stop
Assume that health improvement is forever
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43. Appendix: Long Descriptions for Visuals
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44. Long Description for FIGURE 1
Long Description for FIGURE 1.2 Qualities and behaviors associated with the dimensions of wellness
PHYSICAL WELLNESS: Eating well, Exercising, Avoiding harmful habits, Practicing safer sex, Recognizing symptoms of disease, Getting regular checkups, Avoiding injuries EMOTIONAL WELLNESS: Optimism, Trust, Self-esteem, Self-acceptance, Self-confidence, Ability to understand and accept one’s feelings, Ability to share feelings with others INTELLECTUAL WELLNESS: Openness to new ideas, Capacity to question, Ability to think critically, Motivation to master new skills, Sense of humor, Creativity, Curiosity, Lifelong learning INTERPERSONAL WELLNESS: Communication skills, Capacity for intimacy, Ability to establish and maintain satisfying relationships, Ability to cultivate a support system of friends and family CULTURAL WELLNESS: Creating relationships with those who are different from you, Maintaining and valuing your own cultural identity, Avoiding stereotyping based on ethnicity, gender, religion, or sexual orientation SPIRITUAL WELLNESS: Capacity for love, Compassion, Forgiveness, Altruism, Joy and fulfillment, Caring for others, Sense of meaning and purpose, Sense of belonging to something greater than oneself ENVIRONMENTAL WELLNESS: Having abundant, clean natural resources, Maintaining sustainable development, Recycling whenever possible, Reducing pollution and waste FINANCIAL WELLNESS: Having a basic understanding of how money works, Living within one’s means, Avoiding debt, especially for unnecessary items, Saving for the future and for emergencies OCCUPATIONAL WELLNESS: Enjoying what you do, Feeling valued by your manager, Building satisfying relationships with co-workers, Taking advantage of opportunities to learn and be challenged Jump back to slide containing original image
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45. Long Description for FIGURE 1.5 Benefits of regular physical activity
Increased endurance, strength, and flexibility
Healthier muscles, bones, and joints
Increased energy (calorie) expenditure
Improved body composition
More energy
Improved ability to cope with stress
Improved mood, higher self-esteem, and a greater sense of well-being
Improved ability to fall asleep and sleep well
Reduced risk of dying prematurely from all causes
Reduced risk of developing and/or dying from heart disease, diabetes, high blood pressure, and colon cancer
Reduced risk of becoming obese
Reduced anxiety, tension, and depression
Reduced risk of falls and fractures
Reduced spending for health care
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46. Long Description for FIGURE 1.7 A sample behavior change contract
1. I, Tammy Lou, agree to increase my consumption of fruit from 1 cup per week to 2 cups per day. 2. I will begin on 10/5 and plan to reach my goal of 2 cups of fruit per day by 12/7. 3. To reach my final goal, I have devised the following schedule of mini-goals. For each step in my program, I will give myself the reward listed. On 10/5, I will begin to have ½ cup of fruit with breakfast. Reward: see movie. On 10/26, I will begin to have ½ cup of fruit with lunch. Reward: new CD. On 11/16, I will begin to substitute fruit juice for soda 1 time per day. Reward: concert. My overall reward for reaching my goal will be a trip to the beach. 4. I have gathered and analyzed data on my target behavior and have identified the following strategies for changing my behavior: Keep the fridge stocked with easy-to-carry fruit. Pack fruit in my backpack every day. Buy lunch at place that serves fruit. 5. I will use the following tools to monitor my progress toward my final goal: Chart on fridge door, and a health journal I sign this contract as an indication of my personal commitment to reach my goal. I have recruited a helper who will witness and sign my contract and also increase his consumption of fruit, and eat lunch with me twice a week. Jump back to slide containing original image
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