Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management.

Once you chose a target behavior you need to learn its risks and benefits for now and future.

-How is your target behavior affecting your level of wellness today? -Which diseases or conditions does this behavior place you at risk for? -What effect would changing your behavior have on your health?

Once committed to making a change, put together a plan of action. Well thought-out plan that sets goals, anticipates problems, and includes rewards.

1. Monitor your behavior and gather data. Keep records. Keep notes in health journal or smartphone. Record each occurrence of your behavior noting: -What the activity was -When and where it happened -What were you doing -How you felt at that time

People only lived this much because they would die from infectious disease

A disease that can spread from person to person caused by microorganisms such as bacteria and viruses. PNEUMONIA, TUBERCULOSIS, OR DIARRHEA, and poor environmental conditions.

Chronic diseases

A disease that develops and continues over a long period of time, such as heart disease or cancer.

Behavior change

A lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones. This leads to more energy, greater vitality, deeper feelings, and higher quality of life.

Short-term benefits of behavior can be an important motivating force

Although some people are motivated by long-term goals such as avoiding a disease that may hit them in 30 years. Short term-improving at a sport, increasing self-esteem, reducing stress.

Unintentional injuries

An injury that occurs without harm being intended. Drownings, car crashes, drunken driving, and violence.

Target Behavior

An isolated behavior selected as the object of a behavior change program. As you change one behavior you can make your next goal a little more significant.

If goal is to start exercising track your activities to determine how to make time for workouts:

Analyze the data and identify patterns: When are you most likely to overeat, skip a meal, trigger your appetite? Note connections between your feelings and external cues such as time of day, location, situation, and actions of others around you.

Physical Fitness

Body is designed to be active. This is a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort. The more we ask of our bodies, the stronger and more fit they become. If you're not active, your body shows that. It deteriorates your bones and they lose density, joints stiffen and muscles become weak.

Major health diseases now:

Cancer, Heart Disease, Cancer, and chronic lower respiratory diseases. These are three leading causes of death for Americans.

Spiritual Wellness

Capacity for love, compassion, forgiveness, altruism, joy, fulfillment, caring for others, sense of meaning and purpose, sense of belonging to something greater than oneself.

To Be Healthy

Choose a Healthy Diet: veggies and fruits, fiber instead of calories and unhealthy fats. Maintain a Healthy Body Weight: Obesity kills between 112,000 and 400,000 Americans each year. Healthy body weight is important part of wellness but it can't be short-term dieting, it has to be a lifelong commitment to regular exercise, healthy diet, and effective stress management. Manage Stress Effectively: Avoid Tobacco and Drug Use, Limit Alcohol Consumption: Tobacco associated with 9 of the top 10 causes of death in the U.S.; personal tobacco use + secondhand smoke kill nearly 500,000 Americans each year, more than any other behavioral or environment factor. Lung cancer is most common cause among death for both men and women and one of leading causes of death overall. Excessive alcohol consumption linked to 8 of top 10 causes of death and results in about 90,000 deaths a year in U.S. Costs $250 billion per year. YOUNG PEOPLE DRUG OR ALCOHOL.

Putting Plan into Action

Commitment. Remember your reasons as motivation. Use strategies. Make sure environment is friendly. Keep track of progress and give yourself rewards.

Interpersonal Wellness

Communication skills, capacity for intimacy, ability to establish and maintain satisfying relationships. ability to cultivate support system of friends and family.

Cultural 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 orientation

Devise a plan of action

Develop a strategy that will support your efforts to change. Your plan of action should include: -Get what you need -Modify environment -Control related behavior -Reward yourself: a movie after a week of avoiding snacks. -Involve the people around you. Ask family and friends to help you with plan. -Plan for challenges: Think of situations and people that might derail your program and develop ways to cope.

Est. 90,000 deaths/ year tied to alcohol

Directly from alcohol poisoning to alcohol related deaths from liver cancer and accidents.

Stay with it

Don't be surprised when come against obstacles. Feel free to make changes. If you feel stagnant identify what is blocking progress

If you experience a lapse (once ) or a relapse (morethan once)

Don't give up, forgive yourself, give yourself credit for the progress you've made, move on.

Physical Wellness

Eating well, Exercising, Avoiding harmful habits, Recognizing symptoms of disease, regular checkups, avoiding injuries

Occupational 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

Health determinants

Factors that affect the health of individuals, demographic groups, or entire populations. Could be social. economic, and environmental factors. Goal is to improve living conditions in ways that reduce the impact of negative health determinants.

Locus of control

Figurative "place" a person designates as the source of responsibility for the events in his or her life. People who believe they are in control of their own lives have an internal locus of control. Those who believe that factors beyond their control determine the course of their lives are said to have an external locus of control.

Dealing with Relapse

Four out of five people experience some relapse of backsliding. The stages of change are best represented as a spiral in which people cycle back through previous stages but are further along in the process each time they renew their commitment.

Financial 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 emergencies

Environmental Wellness

Having abundant, clean natural resources, maintaining sustainable development, recycling whenever possible, reducing pollution and waste.

How health and wellness are different:

Health- some aspects of it can be determined or influenced by factors beyond our control such as genes, age, and family history. EX: Families with history of cancer or diabetes make it a higher than average risk of you developing it. Wellness- largely determined by the decisions we make about how we live. EX: Someone has a risk of cancer so they eat healthy and exercise and regularly screens themselves. Even if the person gets the disease, this can reduce the effects and help you have a rich meaningful life. It's about having positive outlooks and relationships with others.

Wellness factors that seem outside our control

Heredity, environment, adequate health care.

Choice of Motivation and Commitment

If plan is not working as you thought make changes where there's trouble. If you don't like running, don't put a lot of running on your schedule or look for something else. Push toward your goal and try harder.

Stress Barrier

If you hit a wall look at sources of stress in life. If stress is temporary like catching a cold or having term paper due then wait until it passes before strengthening your efforts. Find healthy ways to manage stress.

Rationalizing

If you say you want to go swimming but say you won't have enough time to wash hair afterward, you're making excuses.

Blaming

If you tell yourself you couldn't exercise because dave was hogging elliptical trainer, you're blaming others for your own failure to follow through. Blaming takes focus off the real problem denying responsibility for your own actions.

Ages 15-24 lead causes of death

Motor vehicle 22.3%, unintentional injures totaled 41%

Steps

Not ready yet, thinking about it, preparing for action, taking action, maintaining a good thing for life.

Wellness

Optimal health and vitality encompassing all dimensions of well-being. Living life to its fullest. Conscious decisions to control risk factors that contribute to disease or injury. EX: Exercising, eating healthy diet, and choosing not to smoke.

Emotional Wellness

Optimism. trust, self-esteem, self-acceptance, self-confidence, ability to understand and accept feelings, ability to share them.

Maintenance

People at this stage have maintained their new healthier lifestyle for at least six months. Lapses may have occurred, but people in maintenance have been successful in quickly reestablishing the desired behavior. Maintenance stage can last for months or years.

Precontemplation

People do not think they have a problem and don't intend to change their behavior. Denial. Believe there are more reasons or more important reasons not to change than there are reasons to change.

Termination

People have exited cycle of change and are no longer tempted to lapse back into their old behavior. They have a new self-image and total self-efficacy with regard to their target behavior.

Contemplation

People know they have a problem, and intend to take action within six months. They acknowledge benefits of behavior change but worry about costs of changing. To be successful they must believe benefits outweigh the costs. Wonder about possible courses of action but don't know how to proceed.

Action

People outwardly modify their behavior and environment. Requires greatest commitment of time and energy, and people in this stage are at risk of reverting to old habits and behavior.

Preparation

People plan to take action within a month or may already have begun to make small changes in their behavior. Engaging in new healthier behavior but not yet regularly or consistently. Created plans for change but worry about failing.

Benefits of physical activity are both

Physical and mental, immediate and long term. Short Term makes you feel and look good, strength for emergencies, and helps people look and feel good. Long term protection against chronic diseases and lowers risk of dying prematurely.

Nine Dimensions of Wellness

Physical, emotional, Intellectual, Interpersonal, Cultural, Spiritual, Environmental, Financial, and Occupational. Each dimensions affects the others so this makes it a constant and dynamic process. Ignoring any dimension of wellness can have harmful effects in life.

Make a personal contract

Serious one that commits you to your word. can help prevent procrastination and specify important dates and remind you of your personal commitment to change. Should include a statement of goal and commitment to reaching it also: -Date you start -Steps you take to measure progress -Strategies you plan to use to promote change -Date you expect to reach your final goal Have a witness when you sign your contract.

Be "SMART" about setting goals

Specific Measurable Attainable Realistic Time frame-specific.

Social Influences

Take looks and reactions of those around you and make sure they really are supporting you. Focus on yourself bc when you succeed you may become a role model for others.

Health

The overall condition of a person's body or mind and to the presence or absence of illness or injury. Ex: Age and family history.

Americans have a sedentary lifestyle

This means physically inactive: literally sitting.

Enhance your readiness to change

Transtheoretical "tages-of-change" shows you move through distinct stages as you work to change your target behavior.

Levels of Motivation and Commitment

You won't make progress until an inner driver prompts you to stage of changes at which you are ready to make a personal commitment to the goal. If commitment is problem, wait until that behavior makes you unhappier or unhealthier then you will feel more strongly for change.

One hundred and sixty-five years ago Americans lived only

about 38 years old (M), 40 years old (F).

2010 Affordable Care Act (ACA)

aimed to reduce number of uninsured and control rise in healthcare costs. Provided financial assistance for people with low incomes. Expanded Medicaid. Allowed young adults to stay on their parents' insurance plans until age 26, eliminated annual and lifetime coverage limits. Provided protections for people with preexisting conditions.

Obesity and poor eating habits can lead to all the major

chronic diseases.

Lifestyle Choices

conscious behavior that can increase or decrease a person's risk of disease or injury. Exercise sleep, no smoking.

In 2015, life expectancy

doubled to 78.8 years. Due to vaccines, antibiotics, and improved public health measures that improved living conditions. Healthy years 70.4 yrs, Impaired life 8.4 yrs.

Intellectual Wellness

openness to new ideas, capacity to question, ability to think critically, motivation to master new skills, sense of humor, creativity, curiosity, lifelong learning

Between 2010 and 2016

overall number of Americans without insurance dropped by 20 million, down to 9% of population. Lowest rate in decades. 2016, 18-64 y/o adults 12% uninsured (down from 22% in 2010)

Procrastinating

putting off to another time. Break your plan into smaller steps that you can accomplish one day at a time.

self-efficacy

refers to your belief in your ability to successfully take action and perform specific tasks. Strategies for boosting self-efficacy include developing an internal locus of control using visualization and self-talk, and getting encouragement from supportive people.

How people largely normally view health;

simply as the absence of disease.

Changing any behavior can be demanding,

so it is better to start off small and choose one behavior to change.

Best ways to boost your confidence and self-efficacy:

visualize yourself successfully engaging in a new healthier behavior. Use self-talk internal dialogue with yourself to increase your confidence in your ability to change. Social support is also good to keep you motivated. Surrounding yourself with people that have reached their goal that you are trying to reach. Use them as role models gain strength from their experiences. Or you can find a buddy who wants to make the same changes. Ex: exercise partner.