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Personal Wellness
Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management
Chapter 2: Basic Principles of Physical Fitness
Forrest Dolgener, Ph.D.
Why Are We Here?
• Convince you that a healthy, wellness oriented lifestyle is something you really want to participate in
• Provide you with necessary skills and knowledge so you are able to adhere to a wellness lifestyle
Health
• Traditional view – absence of disease, pain or disability
• Contemporary view (WHO) – achievement of– Physical well-being– Mental well-being– Social well-being
Wellness
• The constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
• Living a lifestyle that optimizes all aspects of health.
Benefits of a Wellness Lifestyle
• To the Nation– Reduction in health care costs– Maintenance of productive work force
• To the individual– Reduced health care costs– Increased longevity– Increased quality of life
Healthy life65.4 years
Impaired life11.5 years
Life expectancy76.9 years
Fig. 1.4
Factors Affecting Health
Fig. 1.15
0
0.2
0.4
0.6
0.8
1.0
Fivei oFour
Number of low-risk lifestyle factors
Three None
Rela
tive r
isk
of
heart
dis
ease
1.2
Is Change Necessary?
• In order to adopt a wellness lifestyle, most individuals have to change a number of behaviors.
• Changing behaviors is the most difficult aspect of living a wellness lifestyle.
• The barriers to change must be overcome.
Common Barriers to Change
• Procrastination• Preconditioned cultural beliefs• Gratification• Risk complacency• Complexity• Indifference and Helplessness• Rationalization• Invincibility
Transtheoretical Model of Change
• Pre-contemplation
• Contemplation
• Preparation
• Action
• Maintenance
• Termination
Model of progression and relapse.
Goal Setting
• Well planned• Personalized• Written• Realistic• Short/Long-term
• Measurable• Time-specific• Monitored• Evaluate & Modify
Physical Activity vs Exercise
• Physical Activity – bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits
• Exercise – a type of physical activity that is planned and structured with the intent of improving or maintaining physical fitness.
Surgeon’s General’s Report on Physical Activity and Health
• People who are usually inactive can improve their health and wellness by becoming even moderately active on a regular basis
• Physical activity need not be strenuous to achieve health benefits
• Greater health benefits can be achieved by increasing the amount of physical activity
Washing and waxing a car for 45-60 minutes Less Vigorous,
Washing windows or floors for 45-60 minutes More Time
Playing volleyball for 45 minutes
Playing touch football for 30-45 minutes
Gardening for 30-45 minutes
Wheeling self in wheelchair for 30-40 minutes
Walking 1 3/4 miles in 35 minutes (20 min/mile)
Basketball (shooting baskets) for 30 minutes
Bicycling 5 miles in 30 minutes
Dancing fast (social) for 30 minutes
Pushing a stroller 1 1/2 miles in 30 minutes
Raking leaves for 30 minutes
Walking 2 miles in 30 minutes (15 min/mile)
Water aerobics for 30 minutes
Swimming laps for 20 minutes
Wheelchair basketball for 20 minutes
Basketball )playing a game) for 15-20 minutes
Bicycling 4 miles in 15 minutes
Jumping rope for 15 minutes
Running 1 1/2 miles in 15 minutes (10 min/mile)
Shoveling snow for 15 minutes More Vigorous,
Stairwalking for 15 minutes Less Time2.2
Fitness vs Health
• To produce health benefits, the intensity, duration, and frequency of activity is less than that required to produce improved fitness.
• Improved fitness is measured by how much exercise you can do. Improved health is measured by improved physiologic function of body systems.
Principles of Physical Training
• Specificity
• Progressive Overload
• Reversibility
• Individual Differences
