maintaining a healthy lifestyle - kshook

8/3/2019 Maintaining a Healthy Lifestyle - Kshook

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Multidimensional approach to living

Daily process that encompasses positive

behaviors in all aspects of life

Exercise and diet

Emotional Spiritual

Mental

Social functioning


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Moving in healthy patterns through your daily life

Key principle is to constantly keep moving during yourdaily activities

Separated into various categories Strength

Power

Endurance

Balance

Cardiovascular fitness

Flexibility

Department of Health and Human Services. (2011). Prevention. Retrieved from http://www.hhs.gov/safety/index.html


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Eating a diet full of

nutrient-dense foods

Healthy diet includes eating whole

grains, fruits, vegetables, low-fat or fat-

free milk or milk products, lean meatsand proteins



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Essential to well-being

Avoiding or managing stress

Identify and eliminate stressors

Develop coping strategies

Maintain healthy relationships

Engaging in creative pursuits

Taking time for meditation

Practicing intellectual learning activities



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Ones religion with relationship with religion or ahigher power

Characterized by a strong sense of peace andelimination of fear

Developing spiritual relationships include: Prayer Meditation Writing in a journal Reading spiritually up-lifting books



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Busy schedules

Poor eating habits

Minimal to noexercise

Stress

Lack of sleep

Drugs and alcohol


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Inactive people know that keepingactive is important to their health and still

do not participate*

*OBrien-Cousins, S. & Gillis, M. (2005). Just do itbefore you talk yourself out of it: The self-talk of adults thinking aboutphysical activity. Psychology of Sport and Exercise (6)3, 313-334.


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Can youreally motivate someone else?

Motivation vs. inspiration

Behavior will not change unless and until

someone wants to change, and is readyand willing to do what has to be done!


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Pre-contemplation No thought of physical activity

No intention of starting in the next six months

Currently not doing anything to change

Contemplation No physical activity

Intentions to start in six months

Preparation Some sort of physical activity has began

Does not meet legislative standards

Action Fully engaged in physical activity that meets all the standards

Person has not been at this level for at least six months

Maintenance 6 months or more of exercise that meets all the standards


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Most people stuck in unhealthy

behaviors already know whats wrong

and what they need to change

People are more likely to talkthemselves

out of unhelpful thoughts than be talkedout of them by someone else


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People are motivated by the desire to

seek pleasure and avoid pain*

Ability to do things that bring pleasure

now but cause pain later on

Instant gratification

*Thayer, R.E. (2003). Calm energy: How people regulate mood with food and exercise.New York, NY:Oxford University Press.


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Make physical activity a part of your day

Increase activity at home Walk more Get the whole family involved

Clean the house or wash the car

Increase activity at the office Replace a coffee break with a brisk 10 minute

walk in the parking lot or around the building

Take the stairs instead of the elevator


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Carry a refillable water bottle with you

Sugar-free flavor packets

Men should consume:

3 liters or about 13 cups per day*

Women should consume:

2.2 liters or about 9 cups per day*

Mayo Clinic. (2010). Nutrition and healthy eating. Retrieved from http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2


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Planning ahead

Portion control

Set aside a time to workout

Prevent idle hands

Stair step your goals

Learn how to cope and manage stress

Dont drink your calories

maintaining a healthy lifestyle - kshook

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