Planning For Health & Wellness

1. Planning For Health & Wellness Presented By: Luke Delvecchio Accredited Exercise Physiologist / Diabetes Educator

2. What Is Wellness? • Wellness is the optimal state of health of individuals and groups: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically, and the fulfillment of one’s role expectations in the family, community, place of worship, workplace and other settings World Health Organisation: 2006

3. 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?

4. Sleep Nutrition Physical Activity Social Activity 1 2 3 4 5 6 7 8 9 10 Family Time Me Time Financial Community

5. 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?

6. How Healthy Are Australians? Australian Institute of Health & Welfare 2008

7. So How Do We Change Behaviour? Readiness To Change: Behavioral scientists recognize 5 stages of readiness to change behaviour: Pre-contemplation - (I won’t or I can’t in the next six months) Contemplation - (I may in the next six months) Preparation -(I will in the next month) Action - (I’m doing it now) Maintenance - (I’ve been doing it for at least six months)

8. 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.

9. Lets Get Started! • Create Your Wellness Vision • Imagine your ideal self – create a vision in your mind • What do you look like, how do you feel, what are you thinking • Sit inside that person for a while • 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”

10. 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?

11. 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

12. 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

13. Moving Forward... • 3 Months From Now… • Where would you like to be in 3 months time? • What will you be doing, how will you be feeling, how will you look? • What specific areas of your life will have an impact on your achievement of this? • E.g. activity levels, nutrition, sleep, time management What are you most ready to start work on now?

14. Maintaining Success... • Develop a support team • Maintain positive self talk and review your successes regularly e.g. weekly • Keep your vision in sight

15. 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

16. Wellness Program Options? Option 1:Wellness Plus Membership 6 month Gym and Wellness Program Membership $120.00 Option 2:Standard Wellness Program 6 month Wellness Program Membership $40.00

17. What is included in the wellness program? Health and Wellbeing Assessments will include: • Cholesterol & Blood Glucose • Body Composition • Blood Pressure • Metabolism and Nutrition • Ergonomic & Postural analysis

18. What is included in the wellness program? Educational Seminars/Forums • Nutrition seminars • Secret to Successful Weight Management • Lifestyle and behavior change Therapeutic Massage • Use of the massage clinic at reduced rates

19. What is included in the wellness program? Physical Activity/Exercise Sessions • Outdoor Walking Programs • Supervised Exercise Programs • Group Pedometer Challenges • Boxing/Strength Training Classes • Metabolism & Weight Loss Challenge

20. incentive scheme • Member of the Month: this will be given to a member of the program in recognition of exemplary efforts in contributing to their own improved wellness status • Attendance Awards:These incentive prizes will be given to encourage regular participation in the program.

21. Good Luck on your new Journey!