Personal Wellness

1. Personal Wellness

2. Forrest Dolgener, Ph.D. WRC 129 Dolgener@uni.edu 273-6479

3. Chapter 1: Introduction to Wellness, Fitness, and Lifestyle ManagementChapter 2: Basic Principles of Physical Fitness Forrest Dolgener, Ph.D.

4. Why Are We Here? • Convince you that a healthy, wellness oriented lifestyle is something you really want to participate in • Provide you with necessary skills and knowledge so you are able to adhere to a wellness lifestyle

6. Health • Traditional view – absence of disease, pain or disability • Contemporary view (WHO) – achievement of • Physical well-being • Mental well-being • Social well-being

7. Wellness • The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. • Living a lifestyle that optimizes all aspects of health.

8. Benefits of a Wellness Lifestyle • To the Nation • Reduction in health care costs • Maintenance of productive work force • To the individual • Reduced health care costs • Increased longevity • Increased quality of life

9. Healthy life 65.4 years Impaired life 11.5 years Life expectancy 76.9 years Fig. 1.4

10. Factors Affecting Health Fig. 1.15

11. 1 . 0 0 . 8 0 . 6 Relative risk of heart disease 0 . 4 0 . 2 0 Five i Four o T h r e e N o n e 1.2 N u m b e r o f l o w - r i s k l i f e s t y l e f a c t o r s

12. Is Change Necessary? • In order to adopt a wellness lifestyle, most individuals have to change a number of behaviors. • Changing behaviors is the most difficult aspect of living a wellness lifestyle. • The barriers to change must be overcome.

13. Common Barriers to Change • Procrastination • Preconditioned cultural beliefs • Gratification • Risk complacency • Complexity • Indifference and Helplessness • Rationalization • Invincibility

14. Transtheoretical Model of Change • Pre-contemplation • Contemplation • Preparation • Action • Maintenance • Termination

15. Model of progression and relapse.

16. Goal Setting • Well planned • Personalized • Written • Realistic • Short/Long-term • Measurable • Time-specific • Monitored • Evaluate & Modify

17. Physical Activity vs Exercise • Physical Activity – bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits • Exercise – a type of physical activity that is planned and structured with the intent of improving or maintaining physical fitness.

18. Surgeon’s General’s Report on Physical Activity and Health • People who are usually inactive can improve their health and wellness by becoming even moderately active on a regular basis • Physical activity need not be strenuous to achieve health benefits • Greater health benefits can be achieved by increasing the amount of physical activity

19. Washing and waxing a car for 45-60 minutes Less Vigorous, Washing windows or floors for 45-60 minutes More Time Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1 1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball )playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1 1/2 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes More Vigorous, Stairwalking for 15 minutes Less Time 2.2

20. Fitness vs Health • To produce health benefits, the intensity, duration, and frequency of activity is less than that required to produce improved fitness. • Improved fitness is measured by how much exercise you can do. Improved health is measured by improved physiologic function of body systems.

21. Principles of Physical Training • Specificity • Progressive Overload • Reversibility • Individual Differences