1. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  What is Physical Wellness? 1

2. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE  What is Physical Wellness? 2

3. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  What is Physical Wellness?  The ability to maintain a healthy quality of life to do get the most out of our daily activities without fatigue or physical stress.  Living responsibly and taking care of your body,  Our daily habits and behaviors have a affect our overall health, wellness and quality of life. 3

4. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  What is Physical Wellness?  Adopting healthful habits (i.e. a balanced diet, regular physical activity, adequate sleep, routine health checks etc.) while  Avoiding destructive habits (tobacco, drugs, alcohol) will lead to optimal Physical Wellness 4

5. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  What are the parts of Physical Wellness?  Physical Activity (exercise)  Healthy Eating (nutrition)  Sleep 5

6. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2 6

7. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  Why is Physical Wellness Important?  Improved weight control (in conjunction with a balanced diet)  Reduced risk of cardiovascular disease  Reduced risk of type 2 diabetes  Improved self-esteem, self control and confidence  Lowering of high blood pressure 7

8. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  Why is Physical Wellness Important?  Boosts mental wellness  Keeps you in top condition  Reduced risk of anxiety and depression  Strengthened bones and muscles 8

9. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 3  Why is Physical Wellness Important?  Improved mental health, mood and resilience  Improves sleep patterns  Improve ability to do daily activities and prevent falls, if you're an older adult  Improved long life 9

10. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  Examples of Physical Activity:  Be active on a daily basis.  Have a mix of both leisurely physical activity and structured exercise.  Examples of leisurely physical activity include hiking, biking, and walking.  Examples of more structured forms of exercise include strength training, running, and sports.  Medical self-care 10

11. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  Video clip  https://www.youtube.com/watch?v=I55FnCDTDAs **** 3 https://www.youtube.com/watch?v=I55FnCDTDAs  https://www.youtube.com/watch?v=xkJeE6-lHoQ ****** 2 https://www.youtube.com/watch?v=xkJeE6-lHoQ  https://www.youtube.com/watch?v=Y2m21Ng714I 1 https://www.youtube.com/watch?v=Y2m21Ng714I 11

12. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  Why is Healthy Eating important:  Healthy eating and drinking is an important to take care of your health and physical wellness.  To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs  Eat a variety of nutritious foods, and drink plenty of water  Good nutrition habits have positive outcome on performance and learning 12

13. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  Research shows students learn better when they’re well nourished.  Healthy eating has been linked to:  higher grades  better memory  more alertness  faster information processing  improved health leading to better school attendance 13

14. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  What is Healthy Eating?  Eat plenty of vegetables, including different types and colours, and beans  Eat fruit  Eat grain(cereal) foods, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley 14

15. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  Healthy Eating:  Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat  Limit intake of foods containing saturated fat, added salt, added sugars and alcohol  Care for your food; prepare and store it safely 15

16. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 3 16

17. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  Video clip  https://www.youtube.com/watch?v=ccn6IHivD5M ******* 1 https://www.youtube.com/watch?v=ccn6IHivD5M  https://www.youtube.com/watch?v=WKQWrGxHpJ8 https://www.youtube.com/watch?v=WKQWrGxHpJ8 17

18. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  Why is Sleep important?  The body needs regular rest  Spending time relaxing or taking short naps can help rejuvenate the body.  Sleep should take place in a quiet, dark environment and should last approximately 8 hours.  Consistent sleep less than 8 hours will affect your quality of life  See your family doctor if have difficulty sleeping 18

19. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  Sleep plays a vital role in good health and well-being throughout your life  Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety  During sleep, your body is working to support healthy brain function and maintain your physical health.  In children and teens, sleep also helps support growth and development. 19

20. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 3  Sleep helps your brain work properly and helps prepare for the next day by forming new pathways to help you learn and remember information.  Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.  Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels 20

21. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 4  How does less sleep affect you?  less productive at work and school  take longer to finish tasks  have a slower reaction time  make more mistakes 21

22. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 5 Children and teens who are sleep deficient may have problems:  getting along with others.  may feel angry and impulsive,  have mood swings,  feel sad or depressed,  or lack motivation. They also may  have problems paying attention, and they  may get lower grades and feel stressed. 22

23. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  Video clips  https://www.youtube.com/watch?v=NYgucZG6c0E ******** 3 https://www.youtube.com/watch?v=NYgucZG6c0E  https://www.youtube.com/watch?v=1u2gYNxDfDU ******* 1 https://www.youtube.com/watch?v=1u2gYNxDfDU  https://www.youtube.com/watch?v=SVQlcxiQlzI ****** 2 https://www.youtube.com/watch?v=SVQlcxiQlzI 23

24. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  Tips for optimal physical wellness:  Exercise daily  Get adequate rest  Use seat belts, helmets, and other protective equipment  Learn to recognize early signs of illness  Practice safer sex, if you are sexually active 24

25. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 2 Part  Tips for optimal physical wellness:  Eat a variety of healthy foods  Control your meal portions  Stop smoking and protect yourself against second-hand smoke  Use alcohol in moderation, if at all 25

26. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 1  Getting a Good Night's Sleep:  Set a schedule. Go to bed at a set time each night and get up at the same time each morning.  Exercise at least 30 minutes a day.  Avoid caffeine, nicotine and alcohol.  Relax before bed. 26

27. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3 Part 2  Sleep until sunlight. If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body's internal biological clock reset itself each day.  Don’t lie in bed awake. The anxiety of not falling asleep can contribute to insomnia. It’s better to get up and meditate or read 27

28. Wellness and Healthy Lifestyle: PHYSICAL WELLNESS: LECTURE 3  Questions? 28

29. Personal Portfolio: Individual Assessment  Describe what is Wellness and how it affects healthy lifestyle  Name and define the 8 dimensions of Wellness  Assess your level of social wellness : strengths and weakness  Develop an personal social wellness plan to enhance your overall wellness 29

30. Personal Portfolio: Individual Assessment  Each week assess your level of wellness in the dimension studied and develop a plan for improvement  Discuss plan with a peer at lectures for possible feedback for improvement  Round table discussion with peers on your completed wellness plan before submission for marking. 30

31. Group Assessment  To be discussed and arranged once class size is fixed.  Topics for group work:  8 dimensions of wellness with a case study  Issues affecting young Thais  Journal Article: Thailand and Religion  Groups to present in weeks 13 and 14 31