1. Presented By: Luke Delvecchio Accredited Exercise Physiologist / Diabetes Educator Planning For Health & Wellness

2. What Is Wellness? Wellness is the optimal state of health of individuals and groups: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically, and the fulfillment of one’s role expectations in the family, community, place of worship, workplace and other settings World Health Organisation: 2006

3. How Do We Measure Wellness? Standard measures of Wellness include: Doctor (medical check up) Doctor (medical check up) Health risk appraisal (lifestyle assessment) Health risk appraisal (lifestyle assessment) Perception enables a personal review of Wellness How Well Are You?

4. 1 2 3 4 5 6 7 8 9 10 SleepNutrition Physical Activity Family Time Social Activity Me Time Community Financial

5. What Are Health Risks? Health risk factors are anything that increases a persons chance of developing a disease. Examples include: Smoking Physical inactivity Poor nutrition Excessive alcohol intake Poor sleep Stress Risk behaviour High blood pressure Elevated blood cholesterol What Are Your Health Risks?

6. How Healthy Are Australians? Life ExpectancyMales 78.5, Females 83.3Ranks us 2/5 th in the World DALY (disability Adjusted Life years) Males 70.1yrs, Females 74.4yrsRanks us 6 th & 3 rd in World THIS MEANS.........8.5 years of Chronic Disease for men 8.9 years of Chronic Disease for Women Fertility1.75 babies per womenWas 3.6 in 1961! Cancer Survival5-year survival rate – 56.8%Was 43.8% 10 years ago Mental Health18% of Aussies have a Mental Disorder Most common are anxiety disorders (7% & 12%) Diabetes7.5% have DiabetesRates doubled in past 20yrs Asthma2,000,000 asthmatics (11.3%)30% increase in past 10 yrs Osteoporosis56% of women & 29% of men suffer osteoporosis fracture Weigh/fat 60%/36% of men/women (25-34) are overweight or obese Climbs to 74/69% by 55-64 BP1 in 3 men and 1 in 4 women Cholesterol55% have elevated cholesterol Smoking3.1 million Australians smoke Alcohol7.5 litres of pure alcohol pppaWas 9.7 L pppa in 1981 Inactivity5.7 million Australians (43%) < 150 min/week 18-29 yr olds worst at 68% Australian Institute of Health & Welfare 2008

7. So How Do We Change Behaviour? Readiness To Change: Behavioral scientists recognize 5 stages of readiness to change behaviour: 1.Pre-contemplation - (I won’t or I can’t in the next six months) 2.Contemplation-(I may in the next six months) 3.Preparation-(I will in the next month) 4.Action -(I’m doing it now) 5.Maintenance -(I’ve been doing it for at least six months)

8. Other Important Factors To Changing Behaviour Self Efficacy Self-efficacy is the amount of confidence you have in your ability to carry out a desired behavior across tempting situations. Decisional Balance (Pros & Cons) Decisional balance involves the weighing of the Pros and Cons of changing, and implies why changes occur. The decision to move towards action is based on the relative weight given to the Pros and Cons of changing behavior so as to reduce risk.

9. Lets Get Started! Create Your Wellness Vision 1.Imagine your ideal self – create a vision in your mind a.What do you look like, how do you feel, what are you thinking b.Sit inside that person for a while 2.Create your ‘Wellness Vision’ An example of a Wellness Vision - “My wellness vision is…; Being vigorous and youthful Being a great role model for my family Being at my best energy at least 50% of the time Being as physically active as long as I can Making weight management and stress management part of my everyday life”

10. Lets Get Started! Importance Why is your Wellness Vision important to you? (emotional importance) What do you value most in your life that will be enabled by you reaching your Wellness Vision Obstacles Why obstacles could get in your way of reaching your Wellness Vision? Strengths What personal strengths can you draw upon to help you overcome these obstacles?

11. Making A Plan... What specific actions could you be doing in 3 months time? For example: Do aerobic exercise at an intense level 3 times per week for 30 minutes Do strength training 2 times per week for 15 minutes Make nutritious choices at restaurants 4/5 times per week when I’m dining out at lunch and dinner, in order to lose 2-3 kilos Reduce wine consumption from 2 glasses daily to 4 days per week Do a relaxation activity with my wife or children two times per week for at least 30 minutes

12. Making A Plan... What specific actions will you do next week to work towards achieving your 3 months goals? For example: I will do two aerobic routines on my treadmill for 20 minutes at a moderate intensity on Monday and Thursday morning at 6 am I will do a strength-training routine for 15 minutes on Saturday morning at 9 am I will work (play) in the garden with my wife for 30 minutes on Sunday I will limit my wine intake to 2 glasses on 5 days this week (no wine on Mondays and Tuesdays) I will select a salad with low-fat protein for lunch (no bread or hot chips) 3/5 workdays I will keep a food and exercise log for 3 days to track my food intake and help identify other areas for improvement

13. Moving Forward... 3 Months From Now… 1.Where would you like to be in 3 months time? What will you be doing, how will you be feeling, how will you look? 2.What specific areas of your life will have an impact on your achievement of this? E.g. activity levels, nutrition, sleep, time management 3.What are you most ready to start work on now?

14. Maintaining Success... Develop a support team Maintain positive self talk and review your successes regularly e.g. weekly Keep your vision in sight

15. Summary... Understand your current state of wellness Create your vision and set your course Set goals and prepare to make some changes Review regularly and adjust

16. What Now? 1.Cholesterol & Healthy Heart Assessments coming up. 2.Need to Increase Physical Activity & Other Health Parameters? – Exercise Physiologist Supervised Physical Activity Sessions in the TAFE Gymnasium.

17. Good Luck on your new Journey!