1. Take the “Right” Steps to Wellness
Cara L. Sidman, Ph.D.
Department of Kinesiology
James Madison University

2. American philosopher & psychologist Abraham Maslow   “If you plan on being anything less than you are capable of being, you will probably be unhappy all the days of your life.” “What is necessary to change a person is to change his/her awareness of him/herself.”
Department of
Kinesiology
12/4/2018

3. Overview Introduction to wellness Understanding behavior Pedometers
How many steps are enough?
Take home message
Department of
Kinesiology
12/4/2018

4. What is Wellness?
Wellness is optimal health and vitality.
Wellness is the loving acceptance of yourself.
Wellness is a way of life – a lifestyle you design to achieve your highest potential for wellbeing.
Wellness is the integration of many different components (social, emotional, spiritual, intellectual, and physical) that expand one’s potential to live (quality of life) and work effectively and to make a significant contribution to society.
Wellness is a process – a developing awareness that there is no end point, but that health and happiness are possible in each moment, here and now.
Department of
Kinesiology
Wellness is a product – the positive component of health.
12/4/2018

5. Illness/Wellness Continuum
Department of
Kinesiology
12/4/2018

6. Department of
Kinesiology
12/4/2018

7. Halbert Dunn’s High Level Wellness
“an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable of functioning within the environment.”
3 components
Department of
Kinesiology
12/4/2018

8. Dimensions of Wellness
Department of
Kinesiology
12/4/2018

9. Factors Influencing Health, Wellness, & Physical Fitness
Department of
Kinesiology
12/4/2018

10. What determines your behaviors?
Iceberg Model of Wellness
What determines your behaviors?
State of Health
Cultural/Psychological/Motivational Level
Spiritual/Being/Meaning Realm
Lifestyle/Behavioral Level
Department of
Kinesiology
12/4/2018

11. Understanding Behavior
Triadic Reciprocal Causation
Personal
Environmental
Behavior
Implications of accepting a triadic reciprocal causation perspective:
Cognitions (i.e., self-efficacy) are assumed to play a role in behavior
Learn through the consequences of own actions
An individual’s beliefs can be influenced by external environmental factors
Department of
Kinesiology
12/4/2018

12. Self-Efficacy
‘Unless people believe they can produce desired effects by their actions, they have little incentive to act. Efficacy belief, therefore, is a major basis for action’
Self-Efficacy ‘Beliefs in one’s capabilities to organize and execute courses of action required to produce given attainments’
Department of
Kinesiology
(Bandura, 1997)

13. Self-Efficacy Behavior Self-Efficacy Cognition Choice Effort
Clear success or failure master (performance) experiences are the most powerful sources of self-efficacy information.
Mastery
Experiences
Behavior
Choice
Effort
Persistence
Self-Efficacy
Vicarious
Experiences
Imaginal
Verbal
Persuasion
Physiological
States
Emotional
Cognition
Department of
Kinesiology
12/4/2018

14. physical activity behaviors?
how can pedometers
help increase
physical activity behaviors?
Department of
Kinesiology
12/4/2018

15. Improving Self-Efficacy
Facilitating mastery experiences
Feedback
Self-monitoring
Self-determined goal-setting
Vicarious experiences
Group-based pedometer programs
Department of
Kinesiology
12/4/2018

16. 10,000 steps? Where did it come from? NOT for everyone
Older adults, chronic diseased populations
Those with steps/day on average.
Children
11,000 steps/day for girls
13,000 steps/day for boys
Some individuals can accumulate 30-minutes of moderate intensity activity with fewer than 10,000 steps/day
Any benefits to the 10,000 step goal?
If steps is indicative of usual daily activity, then the addition of steps/day of moderate intensity results in ,000 steps/day (in agreement with the 10,000 steps/day guideline)
Department of
Kinesiology
12/4/2018

17. GOAL SETTING Self-determined goal setting is recommended
1 week of baseline
Personal goals
30 min of walking = ~ steps
1 mile = ~2000 steps
Effort-adherence tradeoff
Department of
Kinesiology
12/4/2018

18. Step Classifications Classifications # steps/day
Sedentary Lifestyle Index
<5000
Low Active (typical daily activity excluding sports/exercise)
Somewhat Active (includes some volitional activities and/or elevated occupational demands)
Active
≥10,000
Highly Active
≥12,500
Department of
Kinesiology
(Tudor-Locke & Bassett, 2004)
12/4/2018

19. Take Home Message Achieving wellness is dynamic
Face in the “right” direction
Believe in your ability to change
Set individual step goals!
Personal responsibility + supportive environment = SUCCESSFUL BEHAVIOR CHANGE!
Department of
Kinesiology
12/4/2018

20. comments? questions? thank you! sidmancl@jmu.edu
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Oliver Wendell Holmes
comments?
questions?
thank you!
Department of
Kinesiology
12/4/2018

21. Selected References
Egger, G. & Swinburn, B. (1997). An “ecological” approach to the obesity pandemic. British Medical Journal, 315,
Sidman, C.L., Corbin, C.B., & Rhea, M. (2003). An examination of the 10,000-step goal in sedentary women with different baseline step counts. Women in Sports & Physical Activity Journal, 12(2),
Travis, J.W. & Ryan, R.S. (2004). The Wellness Workbook: Celestial Arts, Berkeley.
Tudor-Locke, C. & Bassett (2004). How many steps/day are enough? Sports Medicine, 34(1), 1-8.
Department of
Kinesiology
12/4/2018