Take the “Right” Steps to Wellness Cara L. Sidman, Ph.D. Department of Kinesiology James Madison University

American philosopher & psychologist 1908-1970 Abraham Maslow   “If you plan on being anything less than you are capable of being, you will probably be unhappy all the days of your life.” “What is necessary to change a person is to change his/her awareness of him/herself.” Department of Kinesiology 12/4/2018

Overview Introduction to wellness Understanding behavior Pedometers How many steps are enough? Take home message Department of Kinesiology 12/4/2018

What is Wellness? Wellness is optimal health and vitality. Wellness is the loving acceptance of yourself. Wellness is a way of life – a lifestyle you design to achieve your highest potential for wellbeing. Wellness is the integration of many different components (social, emotional, spiritual, intellectual, and physical) that expand one’s potential to live (quality of life) and work effectively and to make a significant contribution to society. Wellness is a process – a developing awareness that there is no end point, but that health and happiness are possible in each moment, here and now. Department of Kinesiology Wellness is a product – the positive component of health. 12/4/2018

Illness/Wellness Continuum Department of Kinesiology 12/4/2018

Department of Kinesiology 12/4/2018

Halbert Dunn’s High Level Wellness “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable of functioning within the environment.” 3 components Department of Kinesiology 12/4/2018

Dimensions of Wellness Department of Kinesiology 12/4/2018

Factors Influencing Health, Wellness, & Physical Fitness Department of Kinesiology 12/4/2018

What determines your behaviors? Iceberg Model of Wellness What determines your behaviors? State of Health Cultural/Psychological/Motivational Level Spiritual/Being/Meaning Realm Lifestyle/Behavioral Level Department of Kinesiology 12/4/2018

Understanding Behavior Triadic Reciprocal Causation Personal Environmental Behavior Implications of accepting a triadic reciprocal causation perspective: Cognitions (i.e., self-efficacy) are assumed to play a role in behavior Learn through the consequences of own actions An individual’s beliefs can be influenced by external environmental factors Department of Kinesiology 12/4/2018

Self-Efficacy ‘Unless people believe they can produce desired effects by their actions, they have little incentive to act. Efficacy belief, therefore, is a major basis for action’ Self-Efficacy ‘Beliefs in one’s capabilities to organize and execute courses of action required to produce given attainments’ Department of Kinesiology (Bandura, 1997)

Self-Efficacy Behavior Self-Efficacy Cognition Choice Effort Clear success or failure master (performance) experiences are the most powerful sources of self-efficacy information. Mastery Experiences Behavior Choice Effort Persistence Self-Efficacy Vicarious Experiences Imaginal Verbal Persuasion Physiological States Emotional Cognition Department of Kinesiology 12/4/2018

physical activity behaviors? how can pedometers help increase physical activity behaviors? Department of Kinesiology 12/4/2018

Improving Self-Efficacy Facilitating mastery experiences Feedback Self-monitoring Self-determined goal-setting Vicarious experiences Group-based pedometer programs Department of Kinesiology 12/4/2018

10,000 steps? Where did it come from? NOT for everyone Older adults, chronic diseased populations Those with 3500-5500 steps/day on average. Children 11,000 steps/day for girls 13,000 steps/day for boys Some individuals can accumulate 30-minutes of moderate intensity activity with fewer than 10,000 steps/day Any benefits to the 10,000 step goal? If 6000-7000 steps is indicative of usual daily activity, then the addition of 3000-4000 steps/day of moderate intensity results in 9000-11,000 steps/day (in agreement with the 10,000 steps/day guideline) Department of Kinesiology 12/4/2018

GOAL SETTING Self-determined goal setting is recommended 1 week of baseline Personal goals 30 min of walking = ~3000-4000 steps 1 mile = ~2000 steps Effort-adherence tradeoff Department of Kinesiology 12/4/2018

Step Classifications Classifications # steps/day Sedentary Lifestyle Index <5000 Low Active (typical daily activity excluding sports/exercise) 5000-7499 Somewhat Active (includes some volitional activities and/or elevated occupational demands) 7500-7999 Active ≥10,000 Highly Active ≥12,500 Department of Kinesiology (Tudor-Locke & Bassett, 2004) 12/4/2018

Take Home Message Achieving wellness is dynamic Face in the “right” direction Believe in your ability to change Set individual step goals! Personal responsibility + supportive environment = SUCCESSFUL BEHAVIOR CHANGE! Department of Kinesiology 12/4/2018

comments? questions? thank you! sidmancl@jmu.edu “What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Oliver Wendell Holmes comments? questions? sidmancl@jmu.edu thank you! Department of Kinesiology 12/4/2018

Selected References Egger, G. & Swinburn, B. (1997). An “ecological” approach to the obesity pandemic. British Medical Journal, 315, 477-480. Sidman, C.L., Corbin, C.B., & Rhea, M. (2003). An examination of the 10,000-step goal in sedentary women with different baseline step counts. Women in Sports & Physical Activity Journal, 12(2), 111-126. Travis, J.W. & Ryan, R.S. (2004). The Wellness Workbook: Celestial Arts, Berkeley. Tudor-Locke, C. & Bassett (2004). How many steps/day are enough? Sports Medicine, 34(1), 1-8. Department of Kinesiology 12/4/2018