Wellness and Fitness for life : objectives: Identify benefits of living a wellness lifestyle Describe the dimensions of wellness Describe the major lifestyle threats that lead to disease in Americans Describe what is an internal locus of control Describe the goals of Healthy People 2010

Benefits of living a Wellness lifestyle: Increases energy level and productivity Decreases absenteeism from work and school Increases the ability to communicate emotions to others assertively rather than aggressively or passively Promotes the attitude that life’s difficulties are challenges and opportunities rather than overwhelming threats

A “well” individual may display: An appreciation of all living things, no matter how ugly or beautiful, how great or how small. The ability to laugh, cry and genuinely feel emotions without getting lost. The ability to maintain healthy relationships. An appreciation for one’s role in preserving the environment. A deep satisfaction with life and life’s stages. Operates from an internal locus of control.

More benefits of Wellness lifestyle: Increases the ability to cope with stress and resist depression Improves physical appearance Promotes self-confidence Delays the aging process Decreases recovery time from illness or injury Promotes social awareness and the ability to reach out to understand and care about others

Dimensions of wellness: Physical Emotional Social Environmental Occupational Intellectual Spiritual, zest for life Financial

Modifiable behavioral risk factors that contribute to death and disease: Tobacco 20% Poor diet and exercise 14% Alcohol 5% Infectious agents 4% Pollutants and toxins 3% Firearms 2.5 % Motor vehicles 1% recreational drugs 1%

Leading causes of death: Heart disease Cancer Stroke Chronic lower respiratory disease Unintentional injuries Diabetes pneumonia

Examples of health promoting behaviors: * exercise Adequate sleep Avoiding processed sugar Fiber in the diet Brush 2-3 times/day and floss teeth 1-2 Avoid driving under the influence of drugs and alcohol Express anger in healthy ways Interested the the views of others

Health promoting behaviors continued: Close intimate relationships satisfied with study habits Satisfied with spiritual life Promote a clean and safe environment Drive within the speed limit Always use a seat belt Avoid tobacco Drink less that 4 alcoholic drinks per week if over 21 years of age.

What is a health disparity? Differences in the incidence(frequency of occurrence), prevalence(number of cases of a disease in a specified population, mortality, and burden of diseases and other health conditions that exist among specific population groups in the U.S.

The National Institute of Health has identified 6 areas of disparities among ethnic minorities : Infant mortality Cancer screening Cardiovascular disease Diabetes HIV infection/AIDS Immunizations

Healthy People 2010, leading health indicators: 1. Physical activity 2. Obesity 3. Tobacco 4. Substance abuse 5. Responsible sexual behavior 6. Mental health

Health indicators, continued: 7. Injury and violence 8. Environmental quality 9. Immunizations 10. Access to health care

Achieving a healthy lifestyle: Lifestyle choices are learned, begins at birth and throughout our lives. Learned and programmed, unconsciously and consciously. Subliminal advertising: messages, words and symbols are embedded or hidden in advertisements.

Homework: Bring in an ad that promotes something unhealthy.

Health behavior is influenced by many complex forces: Family, role models, social pressure, advertising, psychological needs. What are some of the needs that are met with tobacco use? What are some of the needs that are met with gang behavior and violence?

Needs: familyGangs Acceptance Belonging to a group Love Support Common values Acceptance Belonging to a group Love Support Common values

So with any type of behavior change one has to become aware of why the behavior exists: Precontemplation stage-no intention of changing, denial and defensiveness, need to raise consciousness/awareness. Contemplation stage, aware of serious problem. Increase knowledge, and understanding that behavior is inconsistent with values. Social strategies help, like AA.

Preparation Stage: Plan to take action, develop a plan, think more about the future than the past. Most people make the mistake of unrealistic goals and expect miracles. Setting goals that are too ambitious, often guarantees failure and also lowers self-esteem.

Preparation stage continued: People often view lifestyle change as temporary instead of lifelong, this accounts for the tendency to revert to the old behavior. In this stage, a specific goal and interventions are designed.

For example: Goal: gain 10 # by December 15, 2006 Eat 3 nutritious meals per day(all portions should fit on a plate) and 3 non-junk food snacks Do not count calories Weigh self on same scale once a week Drink lots of water, 6-8 glasses per day

Action stage: Actively engage in new behaviors, others can see Try to implement rewards and incentives Making changes in the environment Avoidance of certain places and/or people Make sure to have reminders-daily planners Make a contract with self New behavior gets gradually integrated

Maintenance stage: Retain the gains that were made during the action stage Change never ends with action Many people may experience a relapse and return to the previous stages Learn from relapse, instead of reacting to it Success=maintaining goal for at least 2 years Make sure to keep up avoidance, support groups, contracting, etc.

Termination Stage: Person feels confident that change is successful Sometimes you do not completely fail or succeed, it is important to keep a positive outlook, try not to feel guilty Goals may have been too general or unrealistic Interventions must be relevant Reassess entire program

Changing self-talk: Rational-emotive therapy, based on the premise that there is a close connection between what people say to themselves and how they feel. Everyday emotional problems stem from irrational thinking, when there is a difference between what you think should happen and what happens.

In summary: Quality of life can improve by increasing ones wellness. Wellness involves many dimensions. Success in achieving wellness goals increases if you are specific and write them down.