Chapter 1 Lecture Outline Get fit stay well

8/11/2019 Chapter 1 Lecture Outline Get fit stay well

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Chapter 1 Lecture

Changing

PersonalBehaviors for

Optimal Wellness

2015 Pearson Education, Inc.


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Learning Outcomes

Identify your current place on the wellness continuum.

Describe the dimensions of wellness and how they are

interconnected.

Explain the benefits of wellness for individuals and for

society as a whole.

Determine your stage in the behavior change process for

one or more behaviors.

Write out a wellness goal using the SMART goal-setting

guidelines.

Commit to fitness and wellness by filling in a behavior

change contract.

Learn and use strategies for keeping your behavior

change on track.



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Top 10 Impediments to Academic

Performance



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The Wellness Continuum

Striving for improvement in all six wellness

dimensions is a lifelong process. Concentrate on

the most pressing needs first, then strive for

balance across the continuum.



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Health, Wellness, Fitness: Terminology

Health

Used broadly to include everything from

environmental health to the health of populations

Historically, has referred to the absence of disease

Wellness The highest level of health possible in six different

dimensions

(Physical) Fitness

The ability to perform moderate to vigorous levels ofphysical activity without undue fatigue



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The Six Dimensions of Wellness

Wellness

Achievement of the highest possible level of

health across six dimensions:

Physical

Social

Intellectual

Emotional

Spiritual

Environmental



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The Six Dimensions of Wellness



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Physical Wellness

Encompasses all aspects of a sound body:

Body size, shape, and composition

Sensory sharpness and responsiveness

Body functioning

Strength, flexibility, and endurance

Resistance to diseases and disorders

Ability to recuperate

Fitness is an aspect of physical wellness.



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Social, Intellectual, and Emotional Wellness

Social Wellness

Being able to have satisfying interpersonal

relationships and maintain social connectedness

Intellectual Wellness Being able to use your brain power effectively to

solve problems and meet life's challenges

Emotional Wellness Being able to control your emotions and express

them appropriately at the right times



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Spiritual and Environmental Wellness

Spiritual Wellness

Experiencing a quality of wellness that may

involve a feeling of unity or oneness with

others and with nature, and a sense of

meaning or value in life; for some, mayinvolve a belief in a supreme being or religion

Environmental Wellness

An appreciation of how the environment can

positively or negatively affect you, and the

role you play in preserving, protecting, and

improving it 2015 Pearson Education, Inc.


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Related Dimensions of Wellness

Occupational Wellness

The level of happiness and fulfillment

experienced in your in work, including

harmony with personal goals, appreciation

from bosses and co-workers, and a safeworkplace

Financial Wellness The ability to balance and manage financial

needs and wants with your income, debts,

savings, and investments



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Money Mistakes College Grads Make

1. Discuss good types of debt. How is not having acredit history detrimental to financial success?

2. How can people demonstrate responsibility for making

payments?

3. How can college students invest in themselves now inorder to have a fruitful career?

4. What tips can college grads utilize in order to develop a

habit of saving money?

5. It is important to look at the whole picture in consideringemployment opportunities. What factors are negotiable

and what should you take into consideration beyond

salary?

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Why Does Wellness Matter?

Good wellness habits can help you live a longer,

healthier life.

More years overall

More healthy years

Good wellness habits benefit society as a whole.

Lead to a population that is happier, more

productive, and spends less on health care Produce a population with a lower risk of

chronic and catastrophic diseases



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Healthy Life Expectancy



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Women's Life Expectancy in Decline

1. Discuss the possible reasons for the decline inwomen's life expectancy in America.

2. Describe the medical and social reasons the

rates of heart disease are elevated in women.3. Discuss methods for raising awareness of heart

disease rates in women. Discuss how to

educate the American population about the

higher rates of the disease in women than men.

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Leading Causes of DeathAmong Americans Ages 1524



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Leading Causes of DeathAmong Americans Overall



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Health Benefits of Physical Activity



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Overweight and Obese Adults

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Hunger at Home

1. In what ways can pay-as-you-can restaurantshave a wider impact on impoverished people?

2. In what ways do pay-as-you-can programs help to inspire

volunteerism and giving back?

3. What are the benefits and challenges to pay-as-you-canrestaurants? How would you discuss the pay-as-you-can

idea with a restaurant franchise with the hopes of inspiring

them to consider this method of payment?

4. The video gives several examples of pay-as-you-canrestaurants across the country. How have pay-as-you-can

restaurants been successful and prosperous?


H C Y Ch Y B h i ?
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How Can You Change Your Behavior?

Step 1: Understand the Stages of Behavior

Change

Changing behaviors involves a gradual

process of awareness, preparation, and thenaction.


Si St f B h i Ch


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Six Stages of Behavior Change

Precontemplation

No intention of changing yet; unaware of or in denial

about a problem

Contemplation

Recognizes there may be a problem and starts to see

a need for change

Preparation Starts to focus on what can be done and on

developing a plan


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Action

Executes a plan, publicly states a desire to change,

enlists help, and sets realistic goals

Maintenance

Works to prevent relapse and continue with gains

In this stage after completing six months or more

without relapsing into old habits

Termination

New behavior is ingrained and ongoing


Si St f B h i Ch


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Relapse

Not an original stage of behavior change, but

happens periodically for most people trying to

change

Causes include overconfidence, temptations,stress or emotional distractions, and putting

oneself down


H C Y Ch Y B h i ?


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How Can You Change Your Behavior?cont inued

Step 2: Increase Your Awareness

1. Stay physically fit.

2. Eat healthy foods.

3. Manage your weight.

4. Manage stress.

5. Avoid drugs, smoking, and alcohol abuse.

6. Prevent accidents, injuries, and disease.


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Step 3: Contemplate Change

1. Examine your current habits and patterns.

2. Assess your current beliefs and attitudes.

3. Assess your motivation.

4. Target a behavior for change.


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Step 4: Prepare for Change

1. Observe role models.

2. Set realistic goals and objectives.

3. Anticipate and overcome barriers to change.

4. Make a commitment.


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Step 5: Take Action to Change

1. Visualize yourself engaging in the new

behavior.

2. Control your environment so that you don'tencounter people or situations that tend to

trigger your unwanted behavior.

3. Change your self-talk

that is, the way youthink and talk to yourself.


Ho Can Yo Change Yo r Beha ior?


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4. Learn to counterthat is, to substitute a

desired behavior for an undesirable one. For

instance, chew a piece of sugarless guminstead of smoking a cigarette.

5. Practice shapingthat is, making a series of

small changes that slowly progress.

6. Reward yourself for successesfor

example, by scheduling an enjoyable activity

or purchasing a gift for yourself.


How Can You Change Your Behavior?


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7. Use writing as a wellness tool. Journaling, or

writing personal experiences, interpretations,

and results in a journal or notebook, is animportant skill for behavior change.


Life Changing Resolutions
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Life-Changing Resolutions

1. Provide examples of resolutions that canhave a positive impact on health and wellness.

2. Discuss the ways in which the top three

resolutions discussed can have a positiveimpact on overall health and wellness.

3. Discuss how spending time with family and

friends positively impacts our health.
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