Fit & Well: Chapter 1 PDF

CHAPTER 1 Introduction to Wellness, Fitness, and Lifestyle Management Prepared by Jodi Steele, RPT Niagara College Canada, Professor © 2022 McGraw Hill Limited Learning Objectives LO1: Describe the dimensions of wellness LO2: Identify the major health problems in Canada toda...

CHAPTER 1 Introduction to Wellness, Fitness, and Lifestyle Management Prepared by Jodi Steele, RPT Niagara College Canada, Professor © 2022 McGraw Hill Limited Learning Objectives LO1: Describe the dimensions of wellness LO2: Identify the major health problems in Canada today LO3: Describe the behaviours that are part of a wellness lifestyle LO4: List some of the available sources of wellness information and explain how to think critically about them LO5: Explain the steps in creating a behaviour management program Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 2 Wellness: The New Health Goal Health Typically refers to the overall condition of a person’s body or mind and to the presence or absence of illness or injury. Can be determined or influenced by factors beyond your control, such as your genes, age, and family history. Wellness Expands our idea of health Wellness equals optimal health and vitality; it is largely determined by your decisions about how you live. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 3 L01 The Dimensions of Wellness Physical Spiritual Emotional Environmental Intellectual Financial Interpersonal Occupational Cultural Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 4 The Wellness Continuum The concept of wellness includes vitality in nine interrelated dimensions, all of which contribute to overall wellness. The process of achieving wellness is constant and dynamic, involving change and growth. Each of the nine dimensions affects the others. The continuum stages include: Low levels of wellness Physical, mental, emotional symptoms Change and growth High levels of wellness Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 5 The Wellness Continuum (2) Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 6 Qualities and Behaviours Physical Eating well, exercising, avoiding harmful habits Emotional Optimism, trust, self-esteem Intellectual Openness to new ideas, capacity to question, ability to think critically Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 7 Qualities and Behaviours (2) Interpersonal Communication skills, capacity for intimacy, ability to establish and maintain satisfying relationships Cultural Creating relationships with those who are different from you, maintaining and valuing your own cultural identity Spiritual Capacity for love, compassion, forgiveness Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 8 Qualities and Behaviours (3) Environmental Having abundant, clean natural resources, maintaining sustainable development, recycling whenever possible Financial Having a basic understanding of how money works, living within one’s means, avoiding unnecessary debt Occupational Enjoying what you do, feeling valued by your manager, building satisfying relationships with co-workers Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 9 LO2 New Opportunities for Taking Charge: Life Expectancy of Canadians Early 1900s 57 years Many people died of infectious diseases (e.g., pneumonia, tuberculosis, diarrhea) and poor environmental conditions (e.g., unrefrigerated food, poor sanitation, air and water pollution). 2018 82 years The increase is due largely to vaccines, antibiotics, and public health measures to improve living conditions. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 10 Quantity of Life vs Quality of Life Poor health limits most Canadians during the last few years of their lives. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 11 Leading Causes of Death Chronic Diseases 1st and 2nd leading causes of death for Canadians in 2019 Cancer: 80 152 deaths Heart disease: 52 541 deaths Lifestyle choices can increase or decrease chronic disease risks. Obesity and poor eating habits can lead to all the major chronic diseases. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 12 Leading Causes of Death (2) Canadians 15-24 Years of Age in 2019 (Percentage of Deaths) Accidents: 43% (greatest number of deaths linked to car crashes) Suicide: 35% Cancer: 10% Homicide: 6% Disease of the heart: 3% All other causes: 3% Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 13 National Wellness Goals The Pan-Canadian Public Health Network (PNH) Joint effort by federal, provincial, and territorial leaders to better collaborate on strengthening public health across Canada. One of their key initiatives is tackling obesity through coordinating efforts in four key areas: 1. Healthy weight 2. Physical activity 3. Healthy eating 4. Supportive environments Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 14 National Wellness Goals (2) Canadian Society for Exercise Physiology (CSEP) Creators of Canada’s 24-Hour Movement Guidelines Guidelines encourage Canadians to “move more, reduce sedentary time, and sleep well” Age-specific guides for optimal health include information about: 1. SWEAT 2. STEP 3. SLEEP 4. SIT Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 15 LO3 Behaviours That Contribute to Wellness Being physically active Choosing a healthy diet Maintaining a healthy body weight Managing stress effectively Avoiding tobacco and drug use and limiting alcohol consumption (note that guidelines for alcohol consumption have recently changed) https://www.ccsa.ca/canadas- guidance-alcohol-and-health Yellowdog/Cultura/Getty Images Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 16 Behaviours That Contribute to Wellness (2) Protecting oneself from disease and injury Developing meaningful relationships Learning to communicate and deal with anger Planning for successful aging Learning about the health care system Acting responsibly toward the environment Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 17 The Evidence for EXERCISE Active people have about a 30% lower risk of dying compared with inactive people. Poor fitness and low physical activity levels were found to be better predictors of premature death than smoking, diabetes, or obesity. A target of 150 minutes per week is recommended, but any level of activity below the target is encouraged for inactive people. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 18 Factors that Seem Outside Our Control Heredity The environment Adequate health care But we do have some control! Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 19 University and College Students Commonly Reported Factors Affecting Academic Performance Stress (41.9% of students affected) Anxiety (34.6%) Sleep difficulties (29%) Depression (24.2%) Cold/flu/sore throat (19.6%) Work (17.7%) Internet use/computer games (16.3%) Concern for a troubled friend/family member (15.8%) Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 20 University and College Students (2) Examples of Strategies for Managing Stress Reduce unhealthy choices, such as using alcohol to relax. Increase healthy choices, such as using time-management techniques. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 21 LO4 Reaching Wellness Through Lifestyle Management Getting Serious About Your Health Examine your current health habits Choose a target behaviour Learn about your target behaviour Find help Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 22 Evaluating Sources of Health Information General Strategies Go to the original source. Watch for misleading language. Distinguish between research reports and public health advice. Remember that anecdotes are not facts. Be skeptical. Make choices that are right for you. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 23 Evaluating Sources of Health Information (2) Internet Resources What is the source of the information? How often is the site updated? Is the site promotional? What do other sources say about a topic? Does the site conform to any set of guidelines or criteria for quality and accuracy? Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 24 LO5 Building Motivation to Change Examine the pros and cons of change Boost self-efficacy Identify and overcome barriers to change Hero Images Inc./Alamy Stock Photo Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 25 Enhancing Your Readiness to Change Precontemplation Do not think they have a problem and do not intend to change their behaviour Contemplation Know they have a problem and intend to take action within six months Preparation Plan to take action within a month or may already have begun to make small changes Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 26 Enhancing Your Readiness to Change (2) Action People outwardly modify their behaviour and their environment Maintenance Maintained their new, healthier lifestyle for at least six months Termination Exited the cycle of change and are no longer tempted to lapse back into old behaviour Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 27 Developing Skills for Change: Creating a Personalized Plan 1. Monitor Your Behaviour and Gather Data What the activity was When and where it happened What you were doing How you felt at that time 2. Analyze the Data and Identify patterns Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 28 Developing Skills for Change: Creating a Personalized Plan (2) 3. Be “Smart” About Setting Goals Specific Measurable Attainable Realistic Time frame—specific Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 29 Developing Skills for Change: Creating a Personalized Plan (3) 4. Devise a Plan of Action Get what you need Modify your environment Control related habits Reward yourself Involve the people around you Plan for challenges JGI / Jamie Grill / Blend Images LLC Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 30 Developing Skills for Change: Creating a Personalized Plan (4) 5. Make a Personal Contract The date you will start The steps you will take to measure your progress The strategies you plan to use to promote change The date you expect to reach your final goal Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 31 Putting Your Plan into Action Staying with It Social influences Levels of motivation and commitment Choice of techniques and level of effort Stress barrier Procrastinating, rationalizing, and blaming Being fit and well for life Design Pics / Don Hammond Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 32 Summary Wellness is the ability to live life fully, with vitality and meaning. Wellness is dynamic and multidimensional. Chronic diseases have emerged as major health threats in Canada. Behaviours can affect wellness—self-assess, gather data, examine the benefits and costs of change, and make a plan. Fit & Well: Chapter 1 © 2022 McGraw Hill Limited 33