Personal Wellness

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

Impaired life
11.5 years

Life expectancy
76.9 years

Fig. 1.4
Factors Affecting Health

Fig. 1.15
 1.0

Relative risk of heart disease 0.8

0.6

0.4

0.2

0
Five
i Four
o Three None

1.2 Number of low-risk lif est yle fact ors

 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.
 Common Barriers to Change
• Procrastination
• Preconditioned cultural beliefs
• Gratification
• Risk complacency
• Complexity
• Indifference and Helplessness
• Rationalization
• Invincibility
 Transtheoretical Model
of Change
• Pre-contemplation
• Contemplation
• Preparation
• Action
• Maintenance
• Termination
Model of progression and relapse.
 Goal Setting
• Well planned • Measurable
• Personalized • Time-specific
• Written • Monitored
• Realistic • Evaluate & Modify
• Short/Long-term
 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.
 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
 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
 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.
 Principles of Physical Training
• Specificity
• Progressive Overload
• Reversibility
• Individual Differences