1. Wellness, fitness, and lifestyle management
Chapter 1

2. Test your knowledge
1. Which of the following lifestyle factors is the leading preventable cause of death for Americans? a. excess alcohol consumption b. cigarette smoking c. obesity b. Smoking causes about 500,000 deaths per year; obesity is responsible for more than 100,000; and alcohol, as many as 85,000.

3. 2. The terms health and wellness mean the same thing.
True or false?
FALSE. Although the words are used interchangeably,
they actually have different meanings. The term health
refers to the overall condition of the body or mind and to
the presence or absence of illness or injury. The term
wellness refers to optimal health and vitality,
encompassing six dimensions of well-being

4. 3. Which of the following health-related issues
affects the greatest number of college students
each year?
a. stress
b. colds/fl u/sore throat
c. sleep problems
d. concern for a friend or family member
a. About 32% of college students suffer so much stress
that it affects their academic performance. High stress levels affect overall health and wellness, making it important to learn effective stress-management techniques

5. HEALTH vs WELLNESS Health: Wellness Absence of illness or injury
Influenced by factors beyond your control: genes, age, family history
Wellness
Determined by your own decisions about your life
Involves making conscious decisions to control risk factors: eating sensibly, exercising, having regular screening tests.

6. The 6 dimensions of wellness
Physical: your body’s overall condition, fitness level, and your ability to take care of yourself.
Emotional wellness: Your ability to understand and deal with your feelings.
Intellectual: your ability to challenge your mind, seek out new experiences and challenges.
Social – Interpersonal: Your ability to develop and maintain satisfying and supportive relationships.
Spiritual: Set of guiding beliefs, principles and values that give meaning and purpose to your life.
Environmental – vocational – occupational: livability of your surroundings. Your personal health depends on the health of your surroundings and your planet.

7. The wellness continuum
High levels of wellness
Low levels of wellness
Physical, mental, emotional symptoms
Change and growth

8. Lab 1. Your Wellness Profile pg 23
Consider how your lifestyle, attitudes, and characteristics relate to each of the six dimensions of wellness. Fill in your strengths for each dimension.
Use the examples provided to guide you.
Once you’ve completed your lists, choose what you believe are your five most important strengths, and circle them.
Next, think about where you fall on the wellness continuum for each of the dimensions of wellness. Indicate your placement for each – physical, emotional, intellectual, spiritual, interpersonal/social, and environmental – by placing Xs on the continuum below.
Complete the rest of the lab and find out about your level of wellness.

9. New opportunities, new responsibilities
Before 1900
Infectious diseases
Poor environmental conditions
After 1900
Chronic diseases
Lifestyle choices and behaviors
Smoking
Diet
Inactive lifestyle
Alcohol use
Leading causes of death US.
Heart disease
Cancer
Stroke
Chronic lower respiratory disease
Unintentional injuries

10. What is being done? National Healthy People Initiative National goals
Prevent disease
Increase quality and years of healthy life
Eliminate health disparities among Americans.
Objectives Estimate of
Current Status (%) Goal (%)
Increase the proportion of people age 18 and older who engage regularly in moderate
physical activity
Increase the proportion of people age 2 and older who consume at least 3 daily servings
of vegetables, with at least one-third being dark-green or orange vegetables
Increase the prevalence of healthy weight among people age 20 and older
Reduce the proportion of adults 18 and older who use cigarettes
Reduce the proportion of college students reporting binge drinking during the past 2 weeks
Increase the proportion of adults who take protective measures to reduce the risk of skin
cancer (sunscreens, sun-protective clothing, and so on)
Increase the use of safety belts by motor vehicle occupants
Increase the number of residences with a functioning smoke alarm on every floor
Increase the proportion of persons with health insurance

11. Behaviors that contribute to wellness
Be physically active
Choose a healthy diet
Maintain a healthy body weight
Manage stress effectively
Avoid tobacco and drug use and limit alcohol consumption
Protect yourself from disease and injury
Take other step toward wellness

12. Lab 2. Lifestyle evaluation
How does your current lifestyle compare with the lifestyle recommended for wellness? For each question, choose the answer that best describes your behavior; then add up your score for each section.

13. Reaching wellness through lifestyle management.
Getting serious about your health
Examine your current health status
Choose a target behavior
Find help
Build motivation towards change
Examine the pros and cons of change
Boost self efficacy, believe in your ability to succeed
Find a locus of control, take control of your life.
Use visualization and self talk: visualize yourself enjoying the benefits of your lifestyle change.
Identify and overcome barriers to change

14. Moving forward in the cycle of behavior change
Pre-contemplation: you don’t think you have a problem and don’t intent to change your lifestyle.
Raise your awareness
Be self aware
Seek social support
Identify helpful resources
Contemplation: you know you have a problem and intend to take action within 6 months
Keep a journal
Do a cost – benefit analysis
Identify barriers to change
Engage your emotions
Create a new self-image
Think before you act

15. Moving forward in the cycle of behavior change
Preparation: you plant to take action within a month or may already begun to make small changes in your lifestyle.
Create a plan
Make change a priority
Practice visualization and self-talk
Take short steps
Action: you modify your behavior and environment. You are at risk of reverting that behavior.
Monitor your progress
Change your environment
Find alternatives to your target behavior
Reward yourself
Involve your friends
Don’t get discouraged
Deal with relapse

16. Moving forward in the cycle of behavior change
Termination: you have succeeded in changing your lifestyle.
Keep going
Be prepared for lapses
Be a role model

17. Creating a plan Monitor your behavior and gather data
Keep a journal
Record every occurrence of your behavior
What was the activity
When and where it happened
What were you doing
How you felt at that time
Analyze the Data and Identify Patterns
Note relations between your feelings and external factors: day, location, situation, influences.

18. Creating a plan Be “smart” about setting goals
Your behavior changes should be
Specific
Measurable
Attainable
Realistic
Time frame – specific
As you work toward meeting your long term goal, you may find it necessary to adjust your short term goals.

19. Creating a plan Device a plan of action Make a personal contract
Get what you need
Modify your environment
Control related habits
Reward yourself
Involve the people around you
Plan for challenges
Make a personal contract
Include a statement of your goal and commitment in reaching it
Date when you will start
Steps you will take to measure your progress
Strategies you plan to use to promote change
The date you expect to reach your final goal

20. Putting your plan into action
Remember all the reasons you have to make the change
Use all your strategies to make your plan work
Make sure your environment is change – friendly.
Get support and encouragement from others
Keep track of your progress
Give yourself regular rewards

21. Stay with your plan Expect problems and have a back up plan
Make changes when needed
Connect with others that can support you but focus in yourself
Be sure you have a high level of commitment
Look at all the sources of stress and find healthy ways to manage them
Avoid procrastinating, rationalizing and blaming

22. Be fit and well for life
Being well takes extra effort, but the paybacks in energy and vitality are priceless.
Once you’ve started, don’t stop
Health improvement is forever
Deal with easier problems first, use what you know to tackle more difficult problems later.