Introduction to Wellness, Fitness, and Lifestyle Management Chapter 1 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Wellness: The New Health Goal Wellness = optimal health and vitality Dimensions of wellness Physical wellness Emotional wellness Intellectual wellness Spiritual wellness Interpersonal and social wellness Environmental, or planetary, wellness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Wellness Continuum Figure 1.1 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

New Opportunities, New Responsibilities Infectious diseases, caused by invading microorganisms, were the leading causes of death a century ago Chronic diseases, caused by a variety of lifestyle and other factors, are the leading causes of death today Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Public Health Achievements Figure 1.2 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Leading Causes of Death Overall Heart disease Cancer Stroke Chronic lower respiratory diseases (emphysema, chronic bronchitis) Unintentional injuries (accidents) Diabetes Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Leading Causes of Death by Age Ages 15–24 Unintentional injuries Homicide Suicide Cancer Heart disease Congenital defects HIV/AIDS Ages 25–44 Unintentional injuries Cancer Heart disease Suicide HIV/AIDS Homicide Chronic liver disease Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

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 Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Lifestyle and Wellness More time watching TV = increased risk of obesity and diabetes Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Lifestyle and Wellness Cigarette smoking = increased risk of lung cancer Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Lifestyle and Wellness Low intake of fruits and vegetables = increased risk of heart disease Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Lifestyle and Wellness Few healthy behaviors = increased risk of heart disease Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Benefits of Physical Activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Actual Causes of Death in the United States Smoking 435,000 deaths per year Diet and inactivity 400,000 Alcohol 85,000 Microbial agents 75,000 Toxic agents 55,000 Motor vehicles 43,000 Firearms 29,000 Sexual behavior 20,000 Illicit drug use 17,000 Source: Mokdad, A. H., et al. 2004. Actual causes of death in the United States, 2000. Journal of the American Medical Association 291(10): 1238–1245. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

The Role of Other Factors in Wellness Heredity Environment Health care Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

National Wellness Goals U.S. government’s national Healthy People initiative sets goals on 10-year agendas Major goals of Healthy People 2010: Increase quality and years of healthy life Eliminate health disparities among Americans Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Quantity vs. Quality of Life Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Dimensions of Diversity Gender Ethnicity Income Education Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Reaching Wellness Through Lifestyle Management Getting started: Examine your current health habits Choose a target behavior—an isolated behavior selected as the object for a behavior change program Obtain information about your target behavior Find outside help if needed Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Building Motivation to Change Examining the pros and cons of change Boosting self-efficacy—the belief in one’s ability to take action Locus of control: internal versus external Visualization and self-talk Role models and buddies Identifying and overcoming key barriers to change Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher 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 Action—outwardly changing behavior Maintenance—successful behavior change within the past 6 months Termination Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Create a Behavior Change Plan 1. Monitor your target behavior and gather data using a health journal. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Create a Behavior Change Plan 2. Analyze the data you collect and identify patterns relating to your target behavior. 3. Set realistic, specific goals. Break your overall goal into smaller steps and goals. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Create a Behavior Change Plan 4. Devise a strategy or plan of action: Obtain information and supplies Modify your environment Reward yourself Involve the people around you Plan ahead for challenging situations 5. Make a personal contract Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Behavior Change Contract Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Putting Your Plan into Action Commitment Strategies from behavior change plan Belief that you are the “boss” Change-friendly environment Support Rewards Congratulate yourself Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Staying With It Social influences Levels of motivation and commitment Choice of techniques and level of effort Stress barrier Procrastinating, rationalizing, and blaming Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education

Being Fit and Well for Life First attempts may only involve the planning stage Need to develop certain skills Do not expect to master everything quickly and with ease Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1 © McGraw-Hill Higher Education