Physical Wellbeing PDF

Physical Wellbeing Happiness and Physical Health GRD106- Health and Wellbeing 1 Learning Outcome Apply knowledge of the interconnection between happiness and physical well-being, and its importance for healthcare care disciplines and pharmacy professionals in patient care...

Physical Wellbeing Happiness and Physical Health GRD106- Health and Wellbeing 1 Learning Outcome Apply knowledge of the interconnection between happiness and physical well-being, and its importance for healthcare care disciplines and pharmacy professionals in patient care and health promotion. GRD106- Health and Wellbeing 2  Lecture Objectives Explore the interconnectedness between mental and physical health. Identify the key elements that contribute to physical well-being. Realize the importance of physical well-being and physical activity. Recognize the importance of physical well-being and nutrition Understand the importance of physical well-being and stress management Examine the role of hydration in maintaining optimal physical health. Recognize the importance of preventive measures in maintaining physical health. Demonstrate an understanding of the concept of ergonomics in healthcare GRD106- Health and Wellbeing 3  Questions for Discussion Is the mind part of the body, or the body part of the mind? which of the two is in charge? The mind and body problem concerns the extent to which the mind and the body are separate or the same thing? GRD106- Health and Wellbeing 4  The mind-body problem remains one of the most enduring and challenging questions in philosophy, and there isn't a universally accepted answer to it. Different philosophical perspectives offer various explanations and theories, but none has been conclusively proven beyond doubt. GRD106- Health and Wellbeing 5  Body-Mind Integration Psychologists have long seen the body-mind connection as essential in understanding human behavior. Our physical health affects our mental well-being, and vice versa. Feelings aren't just in our heads – they're physical too. Think of "butterflies in the stomach" or being "hot-headed.“ Our body keeps us healthy and functioning, while our mind drives our motivation. GRD106- Health and Wellbeing 6  Body-Mind Integration Some studies emphasize how closely mental and physical health are linked, making it vital to explore their integration in psychology. A 2013 study looked at where people feel emotions in their bodies. Researchers asked 701 participants to mark on a body map where they felt changes in sensations when experiencing different emotions (Nummenmaa, Glerean, Hari, & Hietanen, 2014). GRD106- Health and Wellbeing 7  The researchers found remarkable similarities in how participants responded. The pictures show where emotions are strongest in the body. Yellow and red mean high activity, black is neutral, and blue and light blue show less activity. GRD106- Health and Wellbeing 8 In summary, research shows that both mental and physical aspects influence each other, with thoughts and feelings affecting the body and vice versa. GRD106- Health and Wellbeing 9  Physical Health Vs Physical Wellbeing Physical health and physical well-being are closely related but different concepts. Let's explore their differences. GRD106- Health and Wellbeing 10  Physical Health Definition: Physical health refers to the state of your body's physiological functioning. It encompasses aspects such as fitness, absence of illness, and overall bodily condition. Focus: It emphasizes measurable indicators like vital signs (e.g., blood pressure, heart rate), body mass index (BMI), and specific health conditions (e.g., diabetes, cardiovascular health). Examples: ✓Regular exercise, balanced nutrition, and adequate sleep contribute to good physical health. ✓Managing chronic conditions (e.g., asthma, arthritis) falls under physical health management. ✓ Medical check-ups, vaccinations, and preventive care are essential for maintaining physical health. GRD106- Health and Wellbeing 11  Physical Well-Being Definition: Physical well-being extends beyond mere ( simple) health. It encompasses how you feel, function, and experience life physically. It's about vitality, energy, and overall quality of life. Focus: It considers subjective experiences, emotions, and overall satisfaction with physical functioning. Examples: ✓Feeling energetic, alert, and capable of daily tasks. ✓Experiencing joy during physical activities (e.g., dancing, hiking). ✓Having a positive body image and self-acceptance. ✓Balancing work, rest, and leisure effectively. GRD106- Health and Wellbeing 12  Interconnected Nature: Relationship between Physical well-being significantly impacts physical health and physical health. Positive emotional and physical wellbeing mental states contribute to better physical health. Managing stress and maintaining positive emotions can enhance immune function and overall physical well-being. Two-Way Street: Poor physical health can impact overall well- being. Conditions such as chronic pain or illness can affect mood and life satisfaction. This demonstrates the reciprocal relationship between physical health and well-being. GRD106- Health and Wellbeing 13  Understanding the relationship between physical health and physical well-being highlights the importance of taking a holistic approach to health. By addressing both the physiological and psychological aspects, individuals can strive for a balanced and fulfilling life, promoting overall well-being. GRD106- Health and Wellbeing 14  Aspect of our life to enhance our Physical Wellbeing 1.Exercise and Fitness 2.Nutrition 3.Hydration 4.Rest and Sleep 5.Stress Management 6.Preventive Measures GRD106- Health and Wellbeing 15  Exercise and Fitness WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity encompasses all movement, including leisure, transport, and work. Moderate and vigorous activity both benefit health. (Regular exercise increase levels of dopamine and seratonin in our brain, which increases satisfaction) Common activities include walking, cycling, sports, and play, suitable for all skill levels. GRD106- Health and Wellbeing 16 Benefits of Regular Exercise 1 Enhanced Endurance 2 Improve Mental Health Regular exercise helps improve Engaging in physical activity aids in stamina and endurance, reducing stress and anxiety levels, allowing for increased physical promoting mental balance. Regular aerobics activities. increase levels of dopamine and seratonin in our brain, which increases satisfaction. improves sleep quality 3 Weight Management 4 Cardiovascular Health Exercise can assist in It plays a critical role in enhancing heart maintaining a healthy weight health and reducing the risk of and reducing the risk of cardiovascular diseases. obesity-related illnesses.  Shocking Facts on Physical Activities: 1 2 3 More than a quarter of Worldwide, around 1 Levels of inactivity are the world’s adult in 3 women and 1 in 4 twice as high in high- population (1.4 billion men do not do enough income countries adults) are physical activity to stay compared to low- insufficiently active healthy. income countries, GRD106- Health and Wellbeing World Health Organization (WHO) 18 2022  Types of Exercises and Physical Activities Exercises can be broadly classified into four main categories based on their primary focus and intended outcomes: Strength training: Exercises that target Aerobic exercises: Activities that muscle groups to improve strength and increase heart rate and breathing, such endurance, like weightlifting, resistance as walking, running, swimming, and band exercises, and bodyweight cycling. exercises (e.g., push-ups, squats). Flexibility exercises: Stretching routines Sports and recreational activities: to improve flexibility and range of Games and sports that involve physical motion, including yoga, Pilates, and movement and skill development, such dynamic stretching. as basketball, soccer, tennis, and hiking.  How Much of Physical Activity is Recommended? Age Group Recommendations - Be active throughout the day with play and tummy time. - Limit screen time and Children under 5 sitting. - Ensure enough sleep. Children and Teens - Aim for 60 minutes per day of moderate-to-vigorous intensity, mostly aerobic, physical (5-17 years) activity, across the week. - Limit screen time. - Aim for at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent Adults (18-64 years) combination of moderate- and vigorous-intensity activity throughout the week- Sit less, move more. - Follow adult recommendations, with a focus on balance and strength exercises. - Stay Adults (65+ years) active to counteract sitting too much. GRD106- Health and Wellbeing 20 These recommendations are from the World Health Organization (WHO) in 2022  Calculating Your BMI According to the World Health Organization (WHO), BMI is a simple index of weight-for-height commonly used to classify underweight, overweight, and obesity in adults. Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. BMI is very easy to measure and calculate and is therefore the most used tool to correlate risk of health problems with the weight at population level. GRD106- Health and Wellbeing 21 Body Mass Index (BMI) GRD106- Health and Wellbeing 22  Nutrition Nutrition is the process by which organisms obtain and utilize food to support growth, maintenance, and health. It involves the intake, digestion, absorption, transport, and utilization of nutrients from food sources. Whitney, Eleanor Noss, and Sharon Rady Rolfes. Understanding Nutrition. 14th ed., Cengage Learning, 2015 GRD106- Health and Wellbeing 23  Nutrition plays a fundamental role in promoting physical well-being by providing the body with essential nutrients needed for energy, muscle function, immune support, bone health, heart health, and mental well-being. A balanced diet rich in a variety of nutrient-dense foods is key to achieving and maintaining optimal physical fitness and overall health. GRD106- Health and Wellbeing 24  Facts on Healthy Diet A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer. Unhealthy diet and lack of physical activity are leading global risks to health. Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life. GRD106- Health and Wellbeing 25  Healthy Diet: Keys to eating well 1. Eating a Variety of Foods Eating a diverse selection of foods from the five major food groups ensures that the body receives a broad spectrum of nutrients. No single food can provide all the essential nutrients needed for optimal health. Eating a Variety of Foods is vital for children's development and supports healthier, more active lives in adults. WHO recommends a balanced diet including staple foods, legumes, vegetables, fruits, and animal sources. GRD106- Health and Wellbeing 26 Healthy Diet: Keys to eating well 2. Eating Plenty of Vegetables and Fruit WHO recommends a wide variety of vegetables and fruits. Choose raw vegetables and fresh fruits as snacks over high-sugar, high-fat, or high-salt foods. Avoid overcooking to retain important vitamins. Vegetables and fruits provide vital nutrients, fiber, plant protein, and antioxidants. Diets rich in these increases immunity and reduces the risk of obesity, heart disease, stroke, diabetes, and certain cancers. GRD106- Health and Wellbeing 27 Healthy diet: Keys to eating well 3. Reducing Intake of Salt and Sugar High sodium diets increase the risk of high blood pressure, heart disease, and stroke. Diets high in sugars contribute to obesity, tooth decay, and noncommunicable diseases. Limit salt and high-sodium condiments during cooking and meal preparation. Avoid snacks high in salt and sugars. Choose fresh fruits over sweet snacks like cookies and cakes; limit sugary drinks. GRD106- Health and Wellbeing 28 GRD106- Health and Wellbeing 29  Hydration Hydration refers to the process of providing the body with sufficient fluids to support vital physiological functions. It involves maintaining a balance of water and electrolytes necessary for proper bodily processes, including temperature regulation, nutrient transport, and waste removal." Popkin, Barry M., Kristen E. D'Anci, and Irwin H. Rosenberg. "Water, Hydration, and Health." Nutrition Reviews 68.8 (2010): 439-458. GRD106- Health and Wellbeing 30 Up to 60% of the human adult body is water. GRD106- Health and Wellbeing 31 Recommended Daily Fluid Intake: Men: 15.5 cups (3.7 liters) Women: 11.5 cups (2.7 liters) These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.) GRD106- Health and Wellbeing 32  Rest and Sleep Sleeping is defined as a reversible periodic state of many living things that is marked by the absence of wakefulness and by the loss of consciousness of one's surroundings, is accompanied by a typical body posture (such as lying down with the eyes closed). (Merriam-Webster dictionary) GRD106- Health and Wellbeing 33 The Role of Sleep in Physical Wellbeing Restoration Sleep allows the body time to rest and repair, crucial for overall physical health and recovery. Mental Clarity Quality sleep supports cognitive function, memory consolidation, and overall mental clarity. Cellular Healing During sleep, the body undergoes cellular repair and regenerative processes.  Sleep Tips Stick to a consistent sleep Create a peaceful sleep schedule, aiming for 7-8 hours Avoid heavy meals, nicotine, environment: keep your each night. Go to bed and wake 1 caffeine, and alcohol before 2 bedroom cool, dark, and quiet. up at the same time daily. If you bedtime. Minimize screen time before bed can't sleep, engage in calming and try relaxation techniques. activities outside the bedroom. 3 Stay physically active but avoid Manage stress by addressing Limit daytime naps to one hour 4 vigorous exercise close to 5 concerns and practicing and avoid late-day naps. bedtime. Spend time outdoors relaxation techniques like during the day. meditation. GRD106- Health and Wellbeing 35  Managing Stress Stress can take a toll on your physical and mental well-being. Stress management involves using techniques to improve how you respond to life stressors. These techniques can prevent or ease stress-induced symptoms. Risks or complications of poorly managed stress? People who feel overwhelmed with stress may turn to unhealthy behaviors to cope, such as: Alcohol use. Eating disorders, including overeating. Smoking. Substance use disorders. GRD106- Health and Wellbeing 36  Managing Stress for Better Physical Health Some Ways to Cope With Stress: Relaxation techniques: Laughing, practicing mindfulness or meditation, and listening to calming music can reduce stress. Physical techniques: Stay active through walking or exercise, maintain a healthy diet, improve sleep habits, and avoid substances like tobacco and alcohol. Cognitive techniques: Keep a journal, make time for yourself, seek professional help if needed, share your feelings with trusted individuals, and take control of your schedule and responsibilities.  When to Seek Help? Remember stress is a natural part of life, but managing how you respond to it is key. Consulting your healthcare provider can guide you towards effective stress reduction methods, including therapy or medication if necessary. You should call your healthcare provider if you experience: Anxiety or depression. Chest pain. Substance abuse. Suicidal thoughts. What resources can help you? If overwhelmed by stress and having suicidal thoughts, call 8004673 for free, confidential support from UAE Mental Support Lifeline, available 24/7. GRD106- Health and Wellbeing 38  Prevention The World Health Organization (WHO) defines prevention as: “Approaches and activities aimed at reducing the likelihood that a disease or disorder will affect an individual, interrupting or slowing the progress of the disorder or reducing disability” GRD106- Health and Wellbeing 39  Preventive Measures for Common Illnesses Hygiene Practices Nutritious Diet Regular Exercise Regular Check-ups Regular handwashing is A balanced diet Maintaining an active Regular medical crucial in preventing plays a vital role lifestyle helps check-ups aid in early the spread of in fortifying the strengthen the body's detection and infections and immune system defenses. prevention of illnesses. against illnesses. potential health issues.  Introduction to Ergonomics in Healthcare Ergonomics is the science of designing and arranging the physical work environment, tools, and tasks to fit the abilities and limitations of workers. Ergonomics in healthcare focuses on preventing injuries such as back pain, shoulder strain, and joint issues, as healthcare workers are at high risk of developing musculoskeletal disorders (MSDs). GRD106- Health and Wellbeing 41  Common causes of physical Challenges in Healthcare 1. Patient Handling: Lifting and transferring patients without proper tools can lead to back injuries. 2. Repetitive Tasks: Tasks such as typing, using medical instruments, or reaching for equipment can cause strain injuries. 3. Long Shifts & Standing: Prolonged standing or sitting, often in static postures, can lead to fatigue and discomfort. 70% of healthcare workers report experiencing back pain at some point in their careers GRD106- Health and Wellbeing 42  Strategies for Ergonomic Improvement 1. Proper Lifting Techniques: Use mechanical lift devices for patient transfers, and encourage team lifts when needed. GRD106- Health and Wellbeing 43 Strategies for Ergonomic Improvement 2. Adjustable Equipment: Provide height-adjustable chairs, exam tables, and monitors to fit individual workers. GRD106- Health and Wellbeing 44  Strategies for Ergonomic Improvement 3. Breaks & Exercises: Implement regular movement or stretching breaks to reduce muscle tension and prevent repetitive strain. GRD106- Health and Wellbeing 45  Case Study: Ergonomics in Healthcare Sarah, a physiotherapist in a busy hospital, frequently transfers patients without using mechanical lift devices due to high workload. After months of manually lifting patients, she begins to suffer from lower back pain and numbness in her shoulders. Sarah also spends long hours standing, bending over beds, and typing notes, leaving her fatigued and struggling to stay productive. GRD106- Health and Wellbeing 46 What ergonomic issue is Sarah experiencing due to prolonged standing and bending over patient beds? A) Lower productivity B) Musculoskeletal strain and fatigue C) Focus and concentration issues D) Improved posture GRD106- Health and Wellbeing 47 Which ergonomic practice could help Sarah avoid shoulder and arm numbness while typing medical notes? A) Typing faster to finish tasks quicker B) Standing up while typing C) Using an adjustable workstations D) Holding the computer at an angle GRD106- Health and Wellbeing 48 How could Sarah’s team help reduce her risk of injury when lifting patients? A) By giving her fewer lifting tasks B) By assisting her manually without equipment C) By ensuring she uses mechanical lifts D) By having her work on other tasks GRD106- Health and Wellbeing 49  Resources Physical Activity Is Good for the Mind and the Body - Health.gov. https://health.gov/news/202112/physical-activity-good-mind-and-body. The relationship between wellbeing and health - GOV.UK. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attach ment_data/file/295474/The_relationship_between_wellbeing_and_health.pdf. Understanding the Difference between Health and Well-Being - BetterUp. https://www.betterup.com/blog/health-and-well-being. Get Outlook for iOS World Health Organization. (2022). Physical Activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity Cleveland Clinic. (n.d.). Stress Management and Emotional Health. Retrieved from https://my.clevelandclinic.org/health/treatments/6409-stress-management-and- emotional-health Hope Program. (n.d.). Retrieved from https://hope.hw.gov.ae/ GRD106- Health and Wellbeing 50