FW190 Intro

Chapter

1

Introduction to Wellness, Fitness, and Lifestyle Management

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Introduction to Wellness, Fitness, and Lifestyle Management (1)

Ahead: Wellness: New Health Goals Reaching Wellness through Lifestyle

Management

Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 2

Introduction to Wellness, Fitness, and Lifestyle Management (2)

Healthy people seek a state of overall wellness rather than merely the absence of illness Health: overall condition of body or mind and the

presence or absence of illness or injury Wellness: expands the idea of health to include the

ability to achieve optimal health Risk factor: condition that increases one’s chances

of disease or injury


Wellness: New Health Goals

Dimensions of wellness Physical Emotional Intellectual Interpersonal Cultural Spiritual Environmental Financial Occupational

© Jonathan Goldberg / Alamy


FIGURE 1.1The wellness continuum


Dimensions of Wellness (1)

Physical wellness Includes fitness level and ability to care for

one’s self Emotional wellness

Ability to understand/deal with feelings Intellectual wellness

An active mind able to detect problems, find solutions, and direct behavior



Interpersonal wellness Ability to develop and maintain satisfying and

supportive relationships Cultural wellness

Accepting, valuing, and celebrating different cultural ways

Spiritual wellness Guiding beliefs, principles, or values that give

meaning and purpose to life



Environmental wellness Defined by the livability of surroundings

Financial wellness Ability to live within one’s means and

manage money to gain peace of mind Occupational wellness

Level of satisfaction gained from work


FIGURE 1.2Qualities and behaviors associated with the dimensions of wellness

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New Opportunities for Taking Charge (1)

Life expectancy has nearly doubled since 1900 2012: U.S. life expectancy 78.8 years In 1900, infectious disease was top concern In recent years, new set of chronic diseases have

emerged as major health threats▪ Heart disease▪ Cancer▪ Chronic lower respiratory diseases


New Opportunities for Taking Charge (2)

Chronic disease: disease that develops and continues over a long period of time Heart disease, cancer, lower respiratory diseases

Lifestyle choice: conscious behavior that can increase or decrease a person’s risk of disease or injury Smoking, exercising, eating a healthy diet


FIGURE 1.3Life expectancy of Americans from birth, 1900–2012


FIGURE 1.4Quantity of life versus quality of life


TABLE 1.1Leading Causes of Death in the United States, 2012 (1)

RANK CAUSE OF DEATHNUMBER

OF DEATHS

PERCENTAGEOF TOTALDEATHS

LIFESTYLE FACTORS THAT PLAY A PART

1 Heart disease 596,339 23.7 Diet, Inactivity, Smoking, Excessive alcohol use

2 Cancer 575,313 22.9 Diet, Inactivity, Smoking, Excessive alcohol use

3 Chronic lower respiratory diseases

143,382 5.7 Smoking

4 Stroke 129,180 5.2 Diet, Inactivity, Smoking, Excessive alcohol use

5 Unintentional injuries (accidents) 118,043 4.9 Inactivity, Smoking, Excessive alcohol use

6 Alzheimer’s disease 83,308 3.8 N/A

7 Diabetes mellitus 68,905 2.8 Diet, Inactivity, Smoking

8 Influenza and pneumonia 53,667 2.1 Diet, Inactivity, Smoking, Excessive alcohol use

9 Kidney disease 45,731 1.8 Smoking


TABLE 1.1Leading Causes of Death in the United States, 2012 (2)


OF DEATHS


LIFESTYLE FACTORS THAT PLAY A PART

10 Intentional self-harm (suicide) 41,149 1.6 Excessive alcohol use

11 Septicemia 38,156 1.5 Excessive alcohol use

12 Chronic liver disease and cirrhosis

36,427 1.4 Excessive alcohol use

13 Hypertension (high blood pressure)

30,770 1.2 Diet, Inactivity, Smoking, Excessive alcohol use

14 Parkinson’s disease 25,196 1.0 N/A

15 Lung inflammation due to inhaling solids and liquids

18,579 0.7 Excessive alcohol use

All other causes 537,554

All causes (total deaths) 2,596,993 100.0

SOURCE: National Center for Health Statistics. 2015. Deaths: final data for 2013. National Vital Statistics Report 64(2).


TABLE 1.2Key Contributors to Death among Americans

CONTRIBUTOR NUMBER OF DEATHS PER YEAR PERCENTAGE OF TOTAL DEATHS PER YEAR

Tobacco 481,000 18.5

Obesity-related deaths* 216,000 8.3

Alcohol 87,798 3.4

Microbial agents** 56,979 2.2

Illicit drug use 43,819 1.7

Unintentional poisonings 38,851 1.5

Motor vehicles 34,935 1.4

Firearms 33,636 1.3

Sexual behavior*** 32,296 1.3

*The number of deaths due to obesity is an area of ongoing controversy and research. Recent estimates have ranged from 112,000 to 365.000.**Microbial agents include bacterial and viral infections, such as influenza and pneumonia.***The number of deaths due to sexual behavior includes deaths from HIV/AIDS, cervical cancer, and hepatitis B and C infections.SOURCES: National Center for Health Statistics. 2014. Deaths: final data for 2013 (data release). National Vital Statistics Report 64(2); Stahre, M., et al. 2014. Contribution of excessive alcohol consumption to deaths and years of potential life lost in the United States. Preventing Chronic Disease: Research. Practice, and Policy 11:130293: U.S. Department of Health and Human Services. 2014. The health consequences of smoking—50 years of progress: a report of the surgeon general. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention; American Cancer Society. 2015. Cervical cancer. Atlanta. GA: ACS; CDC. 2015. Disease burden from viral hepatitis A, B, and C in the United States. Atlanta, GA: Centers for Disease Control and Prevention


TABLE 1.3Leading Causes of Death among Americans Age 15–24, 2012


OF DEATHS


1 Accidents 11,619 40.8

Motor vehicle 6,692 23.5

All other accidents 4,927 17.3

2 Suicide 4,874 17.1

3 Homicide 4,329 15.2

4 Cancer 1,496 5.3

5 Heart disease 941 3.3

All causes 28,486 100.0

SOURCE: National Center for Health Statistics. 2015. Deaths: Final Data for 2013. National Vital Statistics Report 64(2), http://www.cdc.gov/nchs/data/nvsr/nvsr64/nvsr64_02.pdf.


http://www.cdc.gov/nchs/data/nvsr/nvsr64/nvsr64_02.pdf

National Health (1)

Affordable Care Act Requires people to obtain health insurance or

pay penalty Key provisions:

▪ Cannot be denied due to preexisting condition▪ Covered under parent’s plan until age 26▪ No lifetime dollar limits on benefits▪ Preventive health services covered▪ Health insurance exchanges facilitate purchase


National Health (2)

Healthy People initiative Aims to prevent disease and improve

Americans’ quality of life Achieve health equity, eliminate disparities,

improve health of groups Create social and physical environments that

promote good health Promote healthy behaviors for every stage of life


Behaviors That Contribute to Wellness (1)

Be physically active Physical fitness: set of

physical attributes that allow body to respond to or adapt to demands and stress of physical effort

Sedentary: physically inactive

© yellowdog/Getty Images RF



Choose a healthy diet Maintain a healthy body weight Manage stress effectively Avoid tobacco and drug use, limit alcohol

consumption Protect yourself from disease and injury



Take other steps toward wellness Develop meaningful relationships Plan for successful aging Learn about the health care system Act responsibly toward the environment


FIGURE 1.5Benefits of regular physical activity


The Role of Other Factors in Wellness Heredity, environment, and adequate health

care interact Example: sedentary lifestyle combined with genetic

predisposition for diabetes increases a person’s risk for developing the disease

Behavior can tip balance toward health


College Students and Wellness

Factors that affect college students’ academic performance are influenced by daily choices Students need to increase healthy choices

▪ Time management, diet, exercise


Reaching Wellness through Lifestyle Management Behavior change:

lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones

© Tetra Images/Getty Images RF


Getting Serious about Your Health (1)

Before a person can change, she or he must know that the behavior is a problem and that she or he can change it

Examine your current health habits Think about your behavior Talk with friends and family members


Getting Serious about Your Health (2)

Choose a target behavior Target behavior: behavior selected as the

object of a behavior change program Chances of success are greater if behavior

change goal is simple Learn about your target behavior

Assess how the target behavior affects your level of wellness

Find help


Building Motivation to Change (1)

Examine the pros and cons of change Compare short-term and long-term benefits

and costs Need to believe benefits to change outweigh costs



Boost self-efficacy Self-efficacy: belief in one’s ability to take action

and perform a specific task Locus of control: figurative “place” person

designates as source of responsibility for events in his or her life

Visualization Self-talk: internal dialogue Role models and other supportive individuals



Identify and overcome barriers to change List key obstacles Develop practical plan


Enhancing Your Readiness to Change (1)

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 (2)

Action Outwardly changing behavior and environment

Maintenance Successful behavior change maintained

for six months or more Termination

Having exited the cycle of change and no longer tempted to lapse into old behavior


FIGURE 1.6The stages of change: A spiral model


Dealing with Relapse

Most people make several attempts before they successfully change behavior

If relapse occurs: Forgive yourself Give yourself credit for progress Move on


Developing Skills for Change: Creating a Personalized Plan (1)

Monitor behavior and gather data Analyze the data and identify patterns Be “SMART” about setting goals

Specific Measurable Attainable Realistic Time frame–specific


Developing Skills for Change: Creating a Personalized Plan (2)

Devise a plan of action Get what you need Modify your environment Control related habits Reward yourself Involve people around you Plan for challenges

Make a personal contract


FIGURE 1.7Sample health journal entries


FIGURE 1.7A sample behavior change contract


Putting Your Plan into Action

Requires commitment despite temptations Use all strategies to make your plan work Give yourself a pat on the back


Staying with It

Possible sources of blocked progress: Social influences Levels of motivation and commitment Choice of techniques and level of effort Stress barrier Procrastinating, rationalizing, and blaming

Take on your easier problems first, and build on your success over time


Being Fit and Well for Life

First attempts at making behavior changes may never go beyond contemplation or preparation stage

Once you’ve started, don’t stop Assume that health improvement is forever


Appendix: Long Descriptions for Visuals


Long Description for FIGURE 1.2Qualities and behaviors associated with the dimensions of wellness

PHYSICAL WELLNESS: Eating well, Exercising, Avoiding harmful habits, Practicing safer sex, Recognizing symptoms of disease, Getting regular checkups, Avoiding injuriesEMOTIONAL WELLNESS: Optimism, Trust, Self-esteem, Self-acceptance, Self-confidence, Ability to understand and accept one’s feelings, Ability to share feelings with othersINTELLECTUAL WELLNESS: Openness to new ideas, Capacity to question, Ability to think critically, Motivation to master new skills, Sense of humor, Creativity, Curiosity, Lifelong learningINTERPERSONAL WELLNESS: Communication skills, Capacity for intimacy, Ability to establish and maintain satisfying relationships, Ability to cultivate a support system of friends and familyCULTURAL WELLNESS: Creating relationships with those who are different from you, Maintaining and valuing your own cultural identity, Avoiding stereotyping based on ethnicity, gender, religion, or sexual orientationSPIRITUAL WELLNESS: Capacity for love, Compassion, Forgiveness, Altruism, Joy and fulfillment, Caring for others, Sense of meaning and purpose, Sense of belonging to something greater than oneselfENVIRONMENTAL WELLNESS: Having abundant, clean natural resources, Maintaining sustainable development, Recycling whenever possible, Reducing pollution and wasteFINANCIAL WELLNESS: Having a basic understanding of how money works, Living within one’s means, Avoiding debt, especially for unnecessary items, Saving for the future and for emergenciesOCCUPATIONAL WELLNESS: Enjoying what you do, Feeling valued by your manager, Building satisfying relationships with co-workers, Taking advantage of opportunities to learn and be challenged

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Long Description for FIGURE 1.5Benefits of regular physical activity

• Increased endurance, strength, and flexibility• Healthier muscles, bones, and joints• Increased energy (calorie) expenditure• Improved body composition• More energy• Improved ability to cope with stress• Improved mood, higher self-esteem, and a greater sense of well-being• Improved ability to fall asleep and sleep well• 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 risk of becoming obese• Reduced anxiety, tension, and depression• Reduced risk of falls and fractures• Reduced spending for health care



Long Description for FIGURE 1.7A sample behavior change contract

1. I, Tammy Lou, agree to increase my consumption of fruit from 1 cup per week to 2 cups per day.2. I will begin on 10/5 and plan to reach my goal of 2 cups of fruit per day by 12/7.3. To reach my final goal, I have devised the following schedule of mini-goals. For each step in my program, I will give myself the reward listed.

On 10/5, I will begin to have ½ cup of fruit with breakfast. Reward: see movie.On 10/26, I will begin to have ½ cup of fruit with lunch. Reward: new CD.On 11/16, I will begin to substitute fruit juice for soda 1 time per day. Reward: concert.

My overall reward for reaching my goal will be a trip to the beach.4. I have gathered and analyzed data on my target behavior and have identified the following strategies for changing my behavior:

Keep the fridge stocked with easy-to-carry fruit.Pack fruit in my backpack every day.Buy lunch at place that serves fruit.

5. I will use the following tools to monitor my progress toward my final goal:Chart on fridge door, and a health journal

I sign this contract as an indication of my personal commitment to reach my goal.I have recruited a helper who will witness and sign my contract and also increase his consumption of fruit, and eat lunch with me twice a week.



FW190 Intro

Education

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