Personal Wellness

Forrest Dolgener, Ph.D.

WRC 129

Dolgener@uni.edu

273-6479

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

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0.6

0.8

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Number of low-risk lifestyle factors

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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