1 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Chapter

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-2 Introduction to Wellness, Fitness, and Lifestyle Management  Wellness: New Health Goals  Reaching Wellness Through Lifestyle Management

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-3 Introduction to Wellness, Fitness, and Lifestyle Management  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

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-4 Wellness: The New Health Goal  The Dimensions of Wellness  Physical  Emotional  Intellectual  Interpersonal  Spiritual  Environmental  Financial

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-5 FIGURE 1.1 The wellness continuum

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-6 The Dimensions of Wellness  Physical  Includes fitness level and ability to care for one’s self  Emotional  Ability to understand/deal with feelings  Intellectual  An active mind, able to detect problems, find solutions, and direct behavior  Interpersonal  Ability to develop and maintain satisfying and supportive relationships

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-7 The Dimensions of Wellness  Spiritual Wellness  Guiding beliefs, principles, or values that give meaning and purpose to life  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  Other Aspects of Wellness  Occupational wellness: level of satisfaction gained from your work

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-8 New Opportunities for Taking Charge  Life expectancy has nearly doubled since 1900  2011: U.S. life expectancy 78.7 years  In 1900, infectious disease was a top concern  In recent years, a new set of chronic diseases have emerged as major health threats ▪ Heart disease ▪ Cancer ▪ Chronic lower respiratory diseases

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1-9 New Opportunities for Taking Charge  Chronic disease: Disease that develops and continues over a long period of time; e.g., heart disease, cancer, and lower respiratory diseases  Lifestyle choice: Conscious behavior that can increase or decrease a person’s risk of disease or injury; such behaviors include smoking, exercising, eating a healthy diet, and others

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.2 Life expectancy of Americans from birth, 1900–2011 SOURCE: National Center for Health Statistics Deaths: Preliminary data for National Vital Statistics Reports 61(6).

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.3 Quantity of life versus quality of life SOURCE: National Center for Health Statistics Deaths: Preliminary data for 2010 (data release). National Vital Statistics Report 60(4).

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education TABLE 1.4 Leading Causes of Death among Americans Age 15–24, 2011

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education The Healthy People Initiative  The National Healthy People Initiative aims to prevent disease and improve Americans’ quality of life  Achieve health equity, eliminate disparities, and improve health of groups  Create social and physical environments that promote good health  Promote healthy behaviors for every stage of life

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Behaviors That Contribute to Wellness  Be physically active ▪ Physical fitness: Set of physical attributes that allow the body to respond to or adapt to the demands and stress of physical effort ▪ Sedentary: Physically inactive  Choose a healthy diet  Manage stress effectively

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Behaviors That Contribute to Wellness  Avoid tobacco and drug use, and limit alcohol consumption  Protect yourself from disease and injury ▪ Unintentional injury: Injury that occurs without harm being intended

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Behaviors That Contribute to Wellness  Take other steps toward wellness  Develop meaningful relationships  Plan for successful aging  Learn about the health care system  Act responsibly toward the environment

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.4 Benefits of regular physical activity

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education The Role of Other Factors in Wellness  Heredity, environment, and adequate health care interact ▪ Sedentary lifestyle combined with genetic predisposition for diabetes increases a person’s risk for developing the disease  Behavior can tip balance toward health

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Getting Serious About Your Health  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 current health habits  Think about your behavior  Talk with friends and family members

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Getting Serious About Your Health Behavior change: Lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Getting Serious About Your Health  Chances of success are greater if your behavior change goal is simple ▪ Target behavior: Behavior selected as the object for a behavior change program  Learn about your target behavior  Assess how the target behavior affects your level of wellness  Find help

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Building Motivation to Change  Examining pros and cons of change  Compare short- and long-term benefits and costs  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 the source of responsibility for the events in his or her life ▪ Visualization ▪ Self-talk: Person’s internal dialogue

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Building Motivation to Change  Boosting self-efficacy  Role models and other supportive individuals  Identify and overcome barriers to change  List key obstacles  Develop a practical plan

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Enhancing Your Readiness to Change  Precontemplation: No intention of changing behavior  Contemplation: Intending to take action within 6 months  Preparation: Planning to take action within a month

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Enhancing Your Readiness to Change  Action: Outwardly changing behavior and environment  Maintenance: Successful behavior change maintained for 6 months or more  Termination: Exited the cycle of change and are no longer tempted to lapse into old behavior

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.5 The stages of change: A spiral model SOURCE: Adapted from Prochaska, J. O., C. C. Diclemente, and J. C. Norcross In search of how people change. American Psychologist 47(9): 1102– 14. Copyright © 1992 by the American Psychological Association. Reprinted by permission

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Dealing with Relapse  Most people make several attempts before they successfully change behavior  If a relapse occurs: ▪ Forgive yourself ▪ Give your self credit for progress ▪ Move on

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Developing Skills for Change: Creating a Personalized Plan  Monitor behavior and gather data  Analyze the data and identify patterns  Be “SMART” about setting goals  Devise a plan of action Get what you need Modify your environment Control related habits Reward yourself Involve the people around you Plan for challenges

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.6 Sample health journal entries

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Putting Your Plan into Action  Commitment despite temptations  Use strategies to make plan work  Give yourself a pat on the back

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education FIGURE 1.7 A sample behavior change contract

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education 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

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education Being Fit and Well for Life  First attempts at making behavior changes may never go beyond the contemplation or preparation stage  Once you’ve started, don’t stop  Assume that health improvement is forever