1. Introduction to Wellness, Fitness, and Lifestyle Management
Chapter 1
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2. Wellness: The New Health Goal
Wellness = optimal health and vitality
Dimensions of wellness
Physical wellness
Emotional wellness
Intellectual wellness
Spiritual wellness
Interpersonal and social wellness
Environmental, or planetary, wellness
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3. © McGraw-Hill Higher Education
Wellness Continuum
Figure 1.1
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4. 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
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5. Public Health Achievements
Figure 1.2
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6. Leading Causes of Death Overall
Heart disease
Cancer
Stroke
Chronic lower respiratory diseases (emphysema, chronic bronchitis)
Unintentional injuries (accidents)
Diabetes
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7. 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
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8. 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
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9. Lifestyle and Wellness
More time watching TV = increased risk of obesity and diabetes
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10. Lifestyle and Wellness
Cigarette smoking = increased risk of lung cancer
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11. Lifestyle and Wellness
Low intake of fruits and vegetables = increased risk of heart disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
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12. Lifestyle and Wellness
Few healthy behaviors = increased risk of heart disease
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13. Benefits of Physical Activity
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14. Actual Causes of Death in the United States
Smoking ,000 deaths per year
Diet and inactivity 400,000
Alcohol ,000
Microbial agents 75,000
Toxic agents ,000
Motor vehicles ,000
Firearms ,000
Sexual behavior 20,000
Illicit drug use ,000
Source: Mokdad, A. H., et al Actual causes of death in the United States, Journal of the American Medical Association 291(10): 1238–1245.
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15. The Role of Other Factors in Wellness
Heredity
Environment
Health care
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16. 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
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17. Quantity vs. Quality of Life
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18. Dimensions of Diversity
Gender
Ethnicity
Income
Education
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19. 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
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20. 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
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21. 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
Action—outwardly changing behavior
Maintenance—successful behavior change within the past 6 months
Termination
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22. Create a Behavior Change Plan
1. Monitor your target behavior and gather data using a health journal.
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23. 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.
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24. 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
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25. Behavior Change Contract
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26. Putting Your Plan into Action
Commitment
Strategies from behavior change plan
Belief that you are the “boss”
Change-friendly environment
Support
Rewards
Congratulate yourself
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Staying With It
Social influences
Levels of motivation and commitment
Choice of techniques and level of effort
Stress barrier
Procrastinating, rationalizing, and blaming
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28. 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
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