Presented By:Luke Delvecchio

Accredited Exercise Physiologist / Diabetes Educator

Planning For Health & Wellness

What Is Wellness?

• Wellness is the optimal state of health of individuals and groups:

the realization of the fullest potentialof an individual physically, psychologically, socially,

spiritually and economically, and the fulfillmentof one’s role expectations in the family,

community, place of worship, workplace andother settings

World Health Organisation: 2006

How Do We Measure Wellness?

Standard measures of Wellness include:

Doctor (medical check up)Health risk appraisal (lifestyle assessment)

• Perception enables a personal review of Wellness

How Well Are You?

1 2 3 4 5 6 7 8 9 10

Sleep Nutrition

Physical Activity

Family Time

Social Activity

Me Time

CommunityFinancial

What Are Health Risks?

Health risk factors are anything that increases a persons chance of developing a disease.

Examples include: Smoking Physical inactivity Poor nutrition Excessive alcohol intake Poor sleep Stress Risk behaviour High blood pressure Elevated blood cholesterol

What Are Your Health Risks?

How Healthy Are Australians?Life Expectancy Males 78.5, Females 83.3 Ranks us 2/5th in the World

DALY (disability Adjusted Life years) Males 70.1yrs, Females 74.4yrs Ranks us 6th & 3rd in World

THIS MEANS......... 8.5 years of Chronic Disease for men 8.9 years of Chronic Disease for Women

Fertility 1.75 babies per women Was 3.6 in 1961!

Cancer Survival 5-year survival rate – 56.8% Was 43.8% 10 years ago

Mental Health 18% of Aussies have a Mental Disorder Most common are anxiety disorders (7% & 12%)

Diabetes 7.5% have Diabetes Rates doubled in past 20yrs

Asthma 2,000,000 asthmatics (11.3%) 30% increase in past 10 yrs

Osteoporosis 56% of women & 29% of men suffer osteoporosis fracture

Weigh/fat 60%/36% of men/women (25-34) are overweight or obese

Climbs to 74/69% by 55-64

BP 1 in 3 men and 1 in 4 women

Cholesterol 55% have elevated cholesterol

Smoking 3.1 million Australians smoke

Alcohol 7.5 litres of pure alcohol pppa Was 9.7 L pppa in 1981

Inactivity 5.7 million Australians (43%) < 150 min/week

18-29 yr olds worst at 68%

Australian Institute of Health & Welfare 2008

So How Do We Change Behaviour?

Readiness To Change:

Behavioral scientists recognize 5 stages of readiness to change behaviour:

1.Pre-contemplation - (I won’t or I can’t in the next six months)

2.Contemplation - (I may in the next six months)

3.Preparation -(I will in the next month)

4.Action - (I’m doing it now)

5.Maintenance - (I’ve been doing it for at least six months)

Other Important Factors To Changing Behaviour

Self Efficacy

Self-efficacy is the amount of confidence you have in your ability to carry out a desired behavior across tempting situations.

Decisional Balance (Pros & Cons)

Decisional balance involves the weighing of the Pros and Cons of changing, and implies why changes occur. The decision to move towards action is based on the relative weight given to the Pros and Cons of changing behavior so as to reduce risk.

Lets Get Started!

Create Your Wellness Vision

1. Imagine your ideal self – create a vision in your mind

a. What do you look like, how do you feel, what are you thinking

b. Sit inside that person for a while

2.Create your ‘Wellness Vision’

An example of a Wellness Vision - “My wellness vision is…;

• Being vigorous and youthful

• Being a great role model for my family

• Being at my best energy at least 50% of the time

• Being as physically active as long as I can

• Making weight management and stress management part of my everyday life”

Lets Get Started!

Importance

Why is your Wellness Vision important to you? (emotional importance)

• What do you value most in your life that will be enabled by you reaching your Wellness Vision

Obstacles

Why obstacles could get in your way of reaching your Wellness Vision?

Strengths

What personal strengths can you draw upon to help you overcome these obstacles?

Making A Plan...What specific actions could you be doing in 3 months time?

For example:

• Do aerobic exercise at an intense level 3 times per week for 30 minutes

• Do strength training 2 times per week for 15 minutes

• Make nutritious choices at restaurants 4/5 times per week when I’m dining out at lunch and dinner, in order to lose 2-3 kilos

• Reduce wine consumption from 2 glasses daily to 4 days per week

• Do a relaxation activity with my wife or children two times per week for at least 30 minutes

Making A Plan...What specific actions will you do next week to work towards achieving your 3 months goals?

For example:

• I will do two aerobic routines on my treadmill for 20 minutes at a moderate intensity on Monday and Thursday morning at 6 am

• I will do a strength-training routine for 15 minutes on Saturday morning at 9 am

• I will work (play) in the garden with my wife for 30 minutes on Sunday

• I will limit my wine intake to 2 glasses on 5 days this week (no wine on Mondays and Tuesdays)

• I will select a salad with low-fat protein for lunch (no bread or hot chips) 3/5 workdays

• I will keep a food and exercise log for 3 days to track my food intake and help identify other areas for improvement

Moving Forward...3 Months From Now…

1. Where would you like to be in 3 months time?

• What will you be doing, how will you be feeling, how will you look?

2. What specific areas of your life will have an impact on your achievement of this?

• E.g. activity levels, nutrition, sleep, time management

3. What are you most ready to start work on now?

Maintaining Success...

Develop a support team

Maintain positive self talk and review your successes regularly e.g. weekly

Keep your vision in sight

Summary...

Understand your current state of wellness

Create your vision and set your course

Set goals and prepare to make some changes

Review regularly and adjust

What Now?

1. Cholesterol & Healthy Heart Assessments coming up.

2. Need to Increase Physical Activity & Other Health Parameters? – Exercise Physiologist Supervised Physical Activity Sessions in the TAFE Gymnasium.

Good Luck on your new Journey!