1. Changing Personal Behaviors for Optimal Wellness

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.
List your fitness and wellness goals 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. Top 10 Impediments to Academic Performance
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4. 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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5. Health, Wellness, Fitness: Terminology
Used broadly to include everything from environmental health to the health of large 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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6. The Six Dimensions of Wellness
Achievement of the highest possible level of health across six dimensions:
Physical
Social
Intellectual
Emotional
Environmental
Spiritual
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7. The Six Dimensions of Wellness
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8. Physical wellness encompasses all aspects of a sound body, including:
Body size/shape
Sensory responsiveness
Body functioning
Strength, flexibility, and endurance
Disease resistance
Ability to recuperate
Fitness is an aspect of physical wellness.
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9. Social, Intellectual, and Emotional Wellness
Social Wellness
Being able to have satisfying interpersonal relationships and maintain social connectedness
Intellectual Wellness
Being able to think clearly, reason objectively, analyze, and use your intelligence effectively to solve problems and meet challenges
Emotional Wellness
Being able to control your emotions and express them appropriately at the right times
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10. Environmental and Spiritual Wellness
Environmental Wellness
Cultivating an appreciation for the environment and your role in preserving, protecting, and improving it; includes having access to a safe and healthy workplace
Spiritual Wellness
Experiencing a deep sense of purpose, meaning, or value from personal beliefs; may include religion, belief in a supreme being, and/or a feeling of unity with others and with nature
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11. Related Dimensions of Wellness
Occupational Wellness
A level of happiness and fulfillment 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 income, debts, savings, and investments
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12. Why Does Wellness Matter?
Good wellness habits can help you live a longer, happier life.
More years overall
More healthy years
Good wellness habits benefit society as a whole.
A population that is more productive and spends less on health care
A population with less risk from chronic and catastrophic diseases
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13. Healthy Life Expectancy
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14. Leading Causes of Death Among Americans Ages 20–24
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15. Leading Causes of Death Among Americans Overall
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16. Health Benefits of Physical Activity
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17. Overweight and Obese Adults
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18. Months to a Healthier Lifestyle
What are the steps that Dr. Oz recommends you take in order to improve your life expectancy in terms of food and exercise? What are some of the ways in which you can incorporate these steps into your daily life?
What are the six basic health numbers that Dr. Oz suggests everyone should know? What are some of the ways in which you can ascertain and track these numbers?
Why is practicing your balance important? Explain how balance affects the brain.
Explain what you think Dr. Oz means by "putting it all together" at the end of this video. What are some ways in which you can start to organize your life in order to improve your overall health?
Months to a Healthier Lifestyle
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19. 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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20. 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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21. How Can You Change Your Behavior?
Step One: Understand the Stages of Behavior Change
Step Two: Increase Your Awareness
Stay physically fit.
Eat healthy foods.
Manage your weight.
Manage stress.
Avoid smoking, drugs, and alcohol.
Prevent accidents, injuries, and diseases.
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22. How Can You Change Your Behavior? continued
Step Three: 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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23. How Can You Change Your Behavior? continued
Step Four: Prepare for Change
Observe role models.
Set realistic goals and objectives.
Anticipate and overcome barriers to change.
Make a commitment.
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24. How Can You Change Your Behavior? continued
Step Five: 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. For example, replace thoughts of failure with positive reminders that the desired change is within your control.
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25. How Can You Change Your Behavior? continued
Step Five: 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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26. How Can You Change Your Behavior?
Step Five: Take Action to Change
7. 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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