Lecture 1a. Introduction to Health and Wellness PDF

Introductions  Mr. Hamid Jalal (Mhil Biokinetics) Faculty of Health Sciences Registered Biokineticist at UJ APB Biokinetic & Aquatic Rehabilitation Bunting road Office L17 [email protected] 011 559 1052 Class rules: ◦Please be on time for the lectures. ◦Be attentive at all times. ◦Mute all Cellph...

Introductions  Mr. Hamid Jalal (Mhil Biokinetics) Faculty of Health Sciences Registered Biokineticist at UJ APB Biokinetic & Aquatic Rehabilitation Bunting road Office L17 [email protected] 011 559 1052 Class rules: ◦Please be on time for the lectures. ◦Be attentive at all times. ◦Mute all Cellphones and electronics. ◦Absenteeism will not be tolerated. Students who do not attend class do not get to write my tests. ◦Please ENJOY my class! ◦Raise your hand to be heard.  Unit 1a: Introduction to Health and Wellness Mr. Hamid Jalal Learning Outcomes!!! Define Wellness in terms of the wellness wheel Revisit the wellness paradigm, with applicable examples Identify the four leading causes of premature death in RSA Discuss Hypokinetic diseases and levels of physical activity Distinguish between health and performance related fitness components Discuss the factors affecting the risk of injury due to physical activity participation. Define pre-exercise/participation health screening methods (MR.PLEASE, PAR- Q,HSQ ) Apply the ACSM pre-participation screening algorithm for subjects who do not exercise regularly Identify the risk factors for coronary artery disease. The Components of Wellness The Wellness Wheel The Wellness Wheel illustrates a wellness model with seven dimensions: emotional, intellectual, physical, social, environmental, financial, and spiritual. All the dimensions are interconnected and important to a well-rounded and balanced lifestyle.  How to create wellness using the wheel?? Emotional wellness – managing stress, sufficient sleep, staying on top of work, seeking therapy Intellectual wellness– staying curious, learning new things, reading, joining clubs, enhancing intellectual interests Physical wellness – sufficient exercise, balanced nutrition, preventative medical care Social wellness – robust social network offering guidance and reducing stress Environmental wellness – caring for surroundings, avoiding clutter, recycling and volunteering for environmental initiatives Financial wellness – living within financial means, creating a budget Spiritual wellness – understanding the beliefs and values that shape who you are and guide your life The Wellness Paradigm Implementing the wheel as part of overall self-care The Wellness Wheel is one part of a more extensive process on your journey to wellbeing and can be embedded in the following three steps: Step 1 – Assess Identify areas that require additional attention for your self-care and are necessary for the completion of the Self-Care Wheel. Understand your current wellness position using the Wellness wheel. Create and personalize a blank copy of the wheel and write down areas that require additional attention. Step 2 – Plan Plan to transform those areas of your life that are currently failing, or surviving, into ones that are thriving. Identify how you can progress each aspect of your self-care and complete the activities defined in step 1. Write it down in a plan. Step 3 – Implement A plan has no value unless acted upon. Schedule the actions that implement your self-care. Commit to yourself that you will perform the steps and that you are worthy of self- care. Share the plan with someone close, who will provide support and encouragement.  Life Expectancy in the World 72.98 years The current life expectancy for World in 2022 is 72.98 years, 0.24% increase from 2021. Life Expectancy in South Africa Average life expectancy in South Africa 64.63 years, 0.39% increase from 2021.  4 Leading Causes of Premature Death USA (est. 2011) RSA (est. 2016) Heart disease (CAD) CAD & Hypertension – – 24% 13% Cancers – 23% TB & HIV – 11% Lower Resp Diabetes – 6% Infections –6% Stroke (CVA) – 5% Stroke (CVA) – 5%  Major Chronic Diseases Risk Factors Inherited (biological) Age, sex, race, susceptibility to disease Environmental Physical, socioeconomic, family Behavioral Smoking, inactivity, poor nutrition, alcohol, overuse of medications, seat belt use, stress Actual Behavioral Causes of Death Physical inactivity Poor diet Smoking Alcohol consumption Communicable vs Non-communicable Disease Death Rates over Time  Diseases or Non-Communicable Diseases Coronary Artery Disease (CAD) Stroke Hypertension Diabetes Mellitus Type 2 Obesity Osteoporosis Some Cancers Regular Exercise and Physical Activity Dose–Response of Physical Activity Related to All-Cause Mortality Effect of Healthy Eating (HE) & Physical Activity (PA) on Health How Much Physical Activity Is Enough?- FITT How Much Physical Activity Is Enough? To reduce chronic disease risk: at least 30 min of moderate intensity activity 5 days/week (ACSM/CDC) To prevent weight gain: 60 minutes of moderate PA daily To loose weight: 60-90 minutes moderate PA daily (International Obesity Task Force – IOTF)  Components of Fitness Health-related fitness Performance-related fitness components components Body composition Speed Cardiorespiratory Agility fitness Balance Muscular strength Power Muscular Coordination endurance Reaction time Flexibility  Fitness vs Fatness Those with low fitness levels had a 4-fold greater risk of dying from CVD than those with high fitness levels, independent of weight class Change in fitness, not fatness, is the best predictor of future health outcomes Factors Affecting Risk of Injury Due to PA Participation  Risk Assessment / Screening Fitness professionals will encounter individuals with a range of other health and medical conditions Pre-exercise screening determines current health status and whether physician consent is necessary before fitness testing or exercise 3 methods are used  MR. PLEASE Pre-exercise screening Make a classification regarding if the subject is a regular exerciser or not Review medical history for established CV, metabolic, or renal disease Pertinent signs and symptoms for CV, metabolic, or renal disease Level of desired aerobic exercise intensity Establish if medical clearance is necessary Administration and evaluation of fitness tests Setup of exercise prescription Evaluation of progress with follow-up tests  Pre-exercise Questionnaires Physical Activity Readiness Questionnaire (PAR-Q+) For individuals wanting to pursue moderate (40-60% VO2R) to vigorous (>60% VO2R) activity No to all 7 questions to be cleared for physical activity Preparticipation health status questionnaire (HSQ) Identifies signs, symptoms, and presence of cardiovascular, pulmonary, or metabolic diseases that could affect the ability to begin exercising safely  Fitness Program Decisions Referral for physician consent or consultation Admission to: Clinical-based or other supervised programme Vigorous-intensity exercise Unsupervised physical activity Recommend education or seminars Referral to other health professionals (e.g., dietitian)  Risk Factors for CAD 1. Smoking – active or passive 2. Sedentary / Inactive - < 90 min/week of moderate intensity exercise 3. Hypertension - > 140/90 mm Hg 4. Dyslipidemia – Total Chol > 5.3 mmol/l or LDL-C > 3.4 mmol/l or HDL-C < 1.0 mmol/l 5. Diabetes / Pre-diabetes – Fasting BG > 5.5 mmol/l; Random BG >7.8 mmol/l 6. Age and Gender – > 45 y (M) or > 55 y (F) 7. Family History – MI or CAD or sudden death (M 102 cm (M); > 88 cm (F)  Exercise is Medicine Exercise is Medicine Website: http://www.exerciseismedicine.org/ 1 232 hours video: https://www.youtube.com/watch?v=3F5Sly9JQao Questions