Workshop ObjectivesDefine health and discuss key elementsDiscuss Importance of health as it relates
to improving physical and mental well-being
Discuss how to improve health through Moderate exerciseBalanced dietImproving self-esteem and body image
Provide resources for assistance
Health DefinedAccording to the World Health
Organization, health is defined as a state of physical, mental and social well-being and not merely the absence of disease or infirmity
Why is Good Health Important?
Healthy behaviors reduce your risk of physical and mental disorders, such as:
-Heart disease -Diabetes-Stroke -Cancer-Anxiety -Body Image Issues-Depression -Eating Disorders
………to name a few
Body Image Interview I conducted an interview of healthy women
concerning the own body image perceptions In general, these women portrayed reasonable
positive attitudes about their body image. There seemed to be a slight tendency to want to
be just a little more in shape I believe this is common trend in our society
that no matter how lean or “in shape” you are it’s as if you’re never fully satisfied
This mindset can become obsessive in some people and lead to disordered eating and obsessive exercise behaviors
Key Elements of HealthThe most important thing to remember
about health is that it is continuum of progress throughout your entire life
Health is about striving for improvement, NOT for perfection
Health is about creating balance in your life and your activities
Ways to Improve Physical Health
Get Moving!Engage in regular, yet moderate
physical activityTry different activities to find what
you enjoy the mostStrive for a total of 60 total minutes
most days of the week, can do in increments
Every little bit counts!
Suggestions for Activities
Dog-walking Hiking Snowshoeing Contact sports Walk instead of take
the bus Take the stairs Park far away & walk Jogging Skiing/snowboarding Skateboarding
House-cleaning Yard work Yoga Weight-training Martial arts Gym equipment Dancing Running Swimming Biking
Ways to Improve Physical Health
Improve Your DietStrive to eat more real & homemade
foodReduce consumption of sugar, salt and
processed foodsIncrease consumption of fruits and
veggiesLearn to cook….it’s a life skill worth
learning!Offer to cook a meal for your
parents/family once a week
How to Improve Physical Health
At www.choosemyplate.gov you can customize daily meal plans and guidelines for yourself It’s free and easy to useIt helps you understand how much food is right for your body and your activity level
Basic Meal Guidelines:
Principles of Mindful Eating
Learn to sense physical cues for hunger and use them as a guide for beginning and stopping eating
Learn to observe when you are engaging in emotional eating
Be a non-judgmental observer of your eating habits
Learn to savor and appreciate what you eat
Visit www.tcme.org for more information
Ways to Improve Mental Health
Self-esteem is your overall sense of self-worth bases on your internal beliefs of self
Improving your self esteem is one of the most important protective factors for reducing your risks ofDepressionAnxietyBody image issuesEating disorders
Ways to Improve Self-esteem
Having a positive self-esteem, a sense of self-confidence, and a high level of self-efficacy takes effort
Developing these traits is a lifetime journey of self-discovery and self-analysis
Ways to Improve Self-esteem
Cultivate skills, talents, and hobbies. These increase your self-discipline as well
Focus on positive thoughts of self. Challenge pessimistic thoughts that occur
Increase your connection to others. One way to do this is through volunteerism
Learn from your mistakes instead of seeing them as personal failures
Ways to Improve Self-esteem
Do not internalize the criticism of others. Their opinion of you does NOT define you
Celebrate every personal victory, no matter how small it may seem
Appreciate yourself for exactly who you are right now
Engage in activities that encourage a mind-body connection, such as yoga, meditation or Tai Chi (or other martial art forms)
Ways to Improve Self-esteem
Set realistic goals, both small and large, to work towards and be patient with your progress and know that you may have set-backs
Surround yourself with positive people who will support good mental health habits and will not perpetuate abusive or overly critical behaviors
Do NOT strive for perfection, it will only serve to make you unhappy. Realize that you are human and will make mistakes! It is how we learn and grow !
Ways to Improve Body Image
Having a positive body image is part of having a positive self-esteem
Media often depicts the “average” person as overly thin and physically flawless
Realize that these images are often air-brushed to produce a flawlessness that is unobtainable.
Engage in exercise to improve health, not as means to produce a flawless figure
Ways to Improve Body Image
Acknowledge that media often engages in objectification of both men and women to sell products or increase rating
Limit your exposure to sources of media that encourage this mindset, such as certain television shows commercials, glamour and diet magazines, and music videos
Learn to examine media with a critical eye to see what message is being portrayed
Workshop SummaryCultivation of positive health habits
increases you sense of physical and mental well-being
These things also improve your self-esteem and self-confidence
These are protective factors that reduce your risk of certain physical and mental disorders
Remember to strive for improvement and an overall balanced lifestyle, not for perfection
Website References and Resources
www.health.gov for info about healthy living
www.who.int for info about health livingwww.choosemyplate.govfor info about
nutritionwww.tcme.org for info about mindful
eatingwww.yoga basics.com for info about
yogawww.learningmeditation.com for info
about meditation
Article ReferencesHaines, J, Neumark-Sztainer. (2006). Prevention of obesity and eating
disorders: a consideration of shared risk factors. Health Education Research, 21(6), 770-782.
Mann, M., Hosman, C. M. H. Schaalma, H., de Vries, N. K. (2004). Self-esteem in a broad-spectrum approach for mental health. Health Education Research, 19(4), 357-372.
Reel, J., Halowich, J. (2010). “Do’s and Don’ts” for eating disorder and obesity prevention in community settings. Utah’s Health: An Annual Review, 58-61.
Rosen, D. S. (2010). Clinic report-identification and management of eating disorders in children and adolescents. American Academy of Pediatrics ,126(6), 1240-1254
Steiner-Adair, C., Sjostrom, L, Franko, D. L., Pai, S., Tucker, R., Becker, A. E., Herzog, D. B. (2002). Primary prevention of risk factors for eating disorders in adolescent girls: learning from practice. Wiley Periodicals, Inc., 2002, 401-411.