1. Introduction to Wellness, Fitness, and Lifestyle Management
Chapter
Introduction to Wellness, Fitness, and Lifestyle Management

2. Introduction to Wellness, Fitness, and Lifestyle Management
Wellness: New Health Goals
Reaching Wellness Through Lifestyle Management

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

4. Wellness: The New Health Goal
The Dimensions of Wellness
Physical
Emotional
Intellectual
Interpersonal
Spiritual
Environmental
Financial

5. FIGURE 1.1 The wellness continuum

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

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

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

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

10. 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).

11. 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).

12. TABLE 1.4 Leading Causes of Death among Americans Age 15–24, 2011

13. 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

14. 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

15. 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

16. 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

17. FIGURE 1.4 Benefits of regular physical activity

18. 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

19. 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

20. Getting Serious About Your Health
Behavior change: Lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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

27. 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

28. 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

29. FIGURE 1.6 Sample health journal entries

30. Putting Your Plan into Action
Commitment despite temptations
Use strategies to make plan work
Give yourself a pat on the back

31. FIGURE 1.7 A sample behavior change contract

32. 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

33. 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