Health Promotion

Health Absence of illness is the result of a series of complex interactions between a person and the environment. Dimensions of health include the following: –Physical –Mental –Emotional –Spiritual –Social

Wellness Varying degrees of health within each dimension Hettler’s six dimensions of wellness model –Physical wellness—perform day-to-day functions –Intellectual wellness—creative and mental activities –Emotional wellness—get through rigors of life –Social wellness—contribution to community –Spiritual wellness—meaning and purpose in life –Occupational wellness—satisfaction from career

Six Dimensions of Wellness

Wellness Continuum Figure 1.1

Fitness Health related components –Cardiorespiratory fitness –Muscular strength –Flexibility –Body composition Skill related components –Agility –Balance –Coordination –Speed –Power –Reaction time Physiological components –Metabolic – –Morphologic –Bone integrity

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

Public Health Achievements Figure 1.2

Leading Causes of Death Overall Heart disease Cancer Stroke Chronic lower respiratory diseases (emphysema, chronic bronchitis) Unintentional injuries (accidents) Diabetes

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

Actual Causes of Death in the United States Smoking435,000 deaths per year Diet and inactivity**112,000 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 **Caclulation of the number of deaths due to poor diet and inactivity (obesity) is an area of ongoing controversy and research. Sources: Centers for Disease Control and Prevention Frequently Asked Questions About Calculating Obesity-Related Risk ( retrieved June 28, 2005). Mokdad, A. H., et al Actual causes of death in the United States, Journal of the American Medical Association 291(10): 1238–1245.

Wellness Lifestyle

Lifestyle and Wellness More time watching TV = increased risk of obesity and diabetes

Lifestyle and Wellness Cigarette smoking = increased risk of lung cancer

Lifestyle and Wellness Low intake of fruits and vegetables = increased risk of heart disease

Lifestyle and Wellness Few healthy behaviors = increased risk of heart disease

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

The Role of Other Factors in Wellness Heredity Environment Health care

Family Health History (

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

Quantity vs. Quality of Life

Types of Goals Long-term and short-term goals Outcome, performance, and process goals Objective and subjective goals

What Type of Goal? 1.Cut the time it takes to complete a 5k race by 12 seconds. Performance 2.Add two poses to a yoga workout. Process goal 3.Win the state championship in soccer. Outcome goal

Motivation Intrinsic motivation—feelings inside that make you want to do something Extrinsic motivation—external reward or punishment that influences actions Positive and negative reinforcement

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

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

Create a Behavior Change Plan 1. Monitor your target behavior and gather data using a health journal.

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.

Setting SMART Goals S: Specific M: Measurable A: Achievable R: Realistic T: Timely

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

Behavior Change Contract

Putting Your Plan into Action Commitment Strategies from behavior change plan Belief that you are the “boss” Change-friendly environment Support Rewards Congratulate yourself

Staying With It Social influences Levels of motivation and commitment Choice of techniques and level of effort Stress barrier Procrastinating, rationalizing, and blaming

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