Wellness and Fitness for Life

Good health is a cherished yet often overlooked possession

Good health depends on many factors, the most important of which are our actions and the choices we make

Staying healthy is a lifelong process that requires self-awareness, introspection, inquiry, accurate information, and action

Wellness

A life-long process that at any given

time produces a positive state of

personal well-being, of feeling good

about oneself, of optimal physical,

psychological, and social functioning,

and the control and minimization of

internal and external risk factors for

both diseases and negative health

conditions.

Wellness

Is a process, rather

than a goal

Implies choice, a

way of life

Integrates the body,

mind, and spirit

Requires active,

person

responsibility for

one’s own health

Components of Wellness (1)

Spiritual—Belief in a source of value

that transcends the boundaries of self,

but also nurtures the self; provides

meaning and direction

Social—The ability to interact

successfully with people and

with one’s personal

environment

Components of Wellness (2)

Physical—The ability to carry out daily tasks, develop cardiorespiratory and muscular fitness, maintain adequate nutrition and a healthy body fat level, and avoid abusing drugs and alcohol

Emotional—The ability to control stress and to express emotions appropriately and comfortably

Components of Wellness (3)

Intellectual—The ability to learn and

use information effectively for

personal, family, and career

development

Intellectual wellness implies:

» Overcoming the health-behavior gap

» Possessing an internal locus of control

» Having a strong sense of self-efficacy

Components of Wellness (4)

Occupational—The ability

to achieve a balance

between work and leisure

Environmental—The ability

to promote health

measures that improve

the standard of living and

quality of life in the

community

The Wellness Challenge (1)

Lifestyle diseases—The most serious health problem in today’s society

»Chronic diseases include heart disease,

cancer, diabetes, and hypertension

»Accidents, homicides, and suicides are

leading killers among 15- to 24-year-

olds

»The real threats to human life involve

diet, physical activity, and personal

health habits

The Wellness Challenge (2)

Cigarette smoking

» The risk factor most strongly associated with premature death and chronic disease

Diet and physical inactivity» Next highest risk factor for

smokers

» Highest risk factor for nonsmokers

Achieving Lifestyle Change

Health behavior is learned, and can be

changed

Forces that shape behavior

» Family, role models, and social norms

» Subliminal advertising

» Psychological needs

» Reactance motivation

A Self-Help Plan for Change

A self-help approach assumes that humans can manage their lifestyle change and learn to control environmental factors that are detrimental to health

Any approach requires time and planning

The Transtheoretical Model (1)

Precontemplation stage

» No behavior change is

planned

» Person may be unaware of

need for change or feels he

or she can’t change

Contemplation stage

» Aware of problem behaviors

» Not willing to commit effort

to change at this time

The Transtheoretical Model (2)

Preparation stage—Planning to take

action

within the next month; seeing that the

positives of change outweighing

negatives

– Assess current behavior

– Set specific, realistic goals

– Realize that change is permanent

The Transtheoretical Model (3)

Action stage—Overt changes are made in

behavior, experiences, or environment

Rewards and incentives are important

elements

Strategies for change

» Countering is one of most powerful strategies

» Changing the environment (avoidance; the

elimination of associated circumstances)

» Contracting with oneself

The Transtheoretical Model (4)

Maintenance stage—Goal

is to retain the gains and

prevent relapse

» Continuation of the action

stage

» Usually lasts 6 months

Termination stage—The

point at which problem

behavior is no longer

tempting