introduction to wellness, fitness, and lifestyle management chapter 1 fahey/insel/roth, fit &...

Introduction to Wellness, Fitness, and Lifestyle

Management

Chapter 1

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1© McGraw-Hill Higher Education

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1©2007 McGraw-Hill Higher Education. All rights reserved.

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



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



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



Leading Causes of Death by Age

Ages 25 – 44 Unintentional Injuries Cancer Heart Disease Suicide HIV / AIDs Homocide Chronic Liver Disease



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



Dimensions of Diversity

Gender Ethnicity Income Education



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 injuryFahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

© McGraw-Hill Higher Education


Lifestyle and Wellness

More time watching TV = increased risk of obesity and diabetes

Cigarette smoking = increased risk of lung cancer

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

Few healthy behaviors = increased risk of heart disease



Benefits of Physical Activity

Increased endurance, strength, and flexibility

Healthier muscles, bones, and joints Improved body composition More energy Improved ability to cope with stress



Benefits of Physical Activity

Reduced risk of dying prematurely from all causes

Reduced risk of developing and / or dying from heart disease, diabetes, high blood pressure, and colon cancer

Reduced anxiety, tension and depression



Actual Causes of Death in the United States (per year)

Smoking 435,000

Diet and inactivity** 112,000

Alcohol 85,000

**Calculation 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. 2005. Frequently Asked Questions About Calculating Obesity-Related Risk (http://www.cdc.gov/od/oc/media/pressrel/r050614.htm; retrieved June 28, 2005). Mokdad, A. H., et al. 2004. Actual causes of death in the United States, 2000. Journal of the American Medical Association 291(10): 1238–1245.




Microbial agents 75,000

Toxic agents 55,000

Motor vehicles 43,000





Firearms 29,000

Sexual behavior 20,000

Illicit drug use 17,000




Other Factors in Wellness

Heredity Put together a family health history

Environment Health care



Evaluating Sources of Health Information

Go to the original source Watch for misleading language Distinguish between individual

research reports and public health advice



Evaluating Sources of Health Information

Remember that anecdotes are not facts

Be skeptical and use your common sense



Evaluating Sources of Health Information: Internet

What is the source of the information? Who is the author or sponsor

of the site? How often is the site updated? What is the purpose of the page? Does the site promote particular

products or procedures?



Evaluating Sources of Health Information: Internet

Are there obvious reasons for bias? What do other sources say about

the topic? Does the site conform to any set of

guidelines or criteria for quality and accuracy?



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

Examine the pros and cons of change Boost 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

Identify and overcome key barriers to change



Enhancing Your Readiness to Change

Precontemplation – no intention of changing behavior

Contemplation – intending to take action within six months

Preparation – planning to take action within a month



Enhancing Your Readiness to Change

Action – outwardly changing behavior Maintenance – successful behavior

change for six months or more Termination



Create a Behavior Change Plan

1. Monitor your target behavior and gather data using a health journal

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



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



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


introduction to wellness, fitness, and lifestyle management chapter 1 fahey/insel/roth, fit &...

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