assignment 12

PES111

Why do people get involved in physical activity?

People get involved in exercise for several reasons:

• to improve their health and physical condition,

• to achieve a sporting ambition,

• to relive the tension and stress of daily life,

• to lose weight, it makes them feel good.

Participating in sport encourages cooperation in team sports, develops the element of competitiveness, provides a physical challenge and the opportunity to meet new people and make new friends.

• Decreased body weight and fat

mass

• Improved glucose control

• Enhanced feelings of well-being

• longer than sedentary individuals

• Exercise can be fun … and social!

How much Physical Activity do adults need?

According to CDC, at least 150 minutes a week of moderate aerobic

activity or 75 minutes a week of vigorous aerobic activity, or a combination

of moderate and vigorous activity.

“It doesn’t matter what activity you choose or even

how much time you can devote to it per week, as

long as you get moving.”

American Heart Association

How to stay active during the pandemic?

https://www.youtube.com/watch?v=gC_L9qAHVJ8

The terms health and wellness mean the same thing? True or False

The word health typically refers to the overall condition of a person’s body or mind and to the presence or absence of illness or injury.

Health is influenced by factors beyond your control: age, genes and family history.

Wellness expands this idea of health to include our ability to achieve optimal health.

Wellness is largely determined by the decisions you make about how you live.

The good news is that people have some control over whether they develop chronic diseases. Every day people can make choices that increase or decrease their risks. These lifestyle choices include the decisions regarding smoking, diet, exercise, and sleep.

The Dimensions of wellness

Physical Emotional Intellectual

Interpersonal Cultural Spiritual

Environmental Financial

Occupational

Physical Wellness • Eating well • Exercising • Avoiding harmful habits • Recognizing symptoms of disease • Getting regular checkups • Avoiding injuries

Emotional Wellness • Optimism • Trust • Self-esteem • Self-acceptance • Self-confidence • Ability to understand and accept one’s feelings • Ability to share feelings with others

Intellectual Wellness • Openness to new ideas • Capacity to question • Ability to think critically • Motivation to master new skills • Sense of humor • Creativity • Curiosity • Lifelong learning

Interpersonal Wellness • Communication skills • Capacity for intimacy • Ability to establish and maintain

satisfying relationships • Ability to cultivate a support

system of friends and family

Qualities and behaviors associated with the dimensions of wellness

Cultural Wellness • Creating relationships with those who are

different from you • Maintaining and valuing your own cultural

identity • Avoiding stereotyping based on ethnicity,

gender, religion.

Spiritual Wellness • Capacity for love • Compassion • Forgiveness • Joy and fulfillment • Caring for others • Sense of meaning and purpose • Sense of belonging to something greater than oneself

Environmental Wellness • Having abundant, clean natural

resources • Maintaining sustainable

development • Recycling whenever possible • Reducing pollution and waste

Financial Wellness • Having a basic understanding of

how money works • Living within one’s means • Avoiding debt, especially for

unnecessary items • Saving for the future and for

emergencies

Occupational Wellness • Enjoying what you do • Feeling valued by your manager • Building satisfying relationships

with coworkers • Taking advantage of

opportunities to learn and be challenged

Behaviors that contribute to Wellness

• Be physically active

• Choose a healthy diet

• Maintain a healthy body weight

• Manage stress effectively

• Avoid tobacco use

• Protect yourself from disease and injury

Take other steps toward wellness:

▪Developing meaningful relationships

▪Planning for successful aging

▪Learning about the health care system

▪Acting responsibly toward the

environment

College students and wellness Each year, thousands of students lose productive academic time to activities causing stress and other physical and emotional health problems – some of which can continue for a lifetime.

According to the fall 2016 American College Health Association National College Health Assessment II, the following were commonly reported factors affecting academic performance:

• Stress (32.2% students affected)

• Anxiety (24.9%)

• Sleep difficulties (20.6%)

• Depression (15.4%)

• Work (14.2%)

• Cold/Flu/Sore throat (13%)

• Concern for a troubled friend/family member (10.1%)

• Internet use/computer games (9%)

College students and wellness

Each of these factors is related to one or more dimensions of wellness, and most can be influenced by choices student make daily.

Example:

Increase healthy choices:

• time-management techniques.

• 150 minutes of physical activity per week is enough to reduce all-cause mortality. “Some is good, more is better”.

Reaching wellness through lifestyle management

Getting serious about your health

• Examine your current health

• Choose a target behavior: start small by choosing a simple behavior and working on it until you succeed

• Learn about your target behavior: risks & benefits

• Find help

Reaching wellness through lifestyle management

Building motivation to change

To succeed at behavior change, you need to be motivated and to know that even though an active lifestyle may be inconvenient, it may be required.

• Examine the Pros and Cons of change

• Boost self-efficacy: your belief in your ability to successfully take action and perform a specific task.

• Visualization and self-talk

• Role models and other supportive individuals

• Identify and overcome barriers to change

Reaching wellness through lifestyle management

Enhancing your readiness to change “stages of change”

First you must determine what stage you are in now so that you can choose appropriate strategies for progressing through the cycle of change

Reaching wellness through lifestyle management

What stage are you in?

• Precontemplation: people at this stage do not think that they have a problem and do not intend to change their behavior. They believe that there are more reasons or more important reasons not to change than there are reasons to change.

• Contemplation: people at this stage know they have a problem and intend to take action within six months. They acknowledge the benefits of behavior change but worry about the costs of changing.

• Preparation: people at this stage plan to take action within a month or may already have begun to make small changes in their behavior. They may be engaging in their new, healthier behavior but not yet regularly or consistently. They may have created a plan for change but may be worried about failing.

Reaching wellness through lifestyle management

What stage are you in?

• Action: during the action stage, people outwardly modify their behavior and their environment. The action stage requires the greatest commitment of time and energy, and people in this stage are at risk for reverting to old, unhealthy patterns of behavior.

• Maintenance: people at this stage have maintained their new, healthier lifestyle for at least six months. Lapses may have occurred, but people in maintenance have been successful in quickly reestablishing the desired behavior. The maintenance stage can last for months or years.

• Termination: people at this stage have exited the cycle of change and are no longer tempted to lapse back into their old behavior. They have a new self-image and total self-efficacy with regard to their target behavior.

Reaching wellness through lifestyle management

Dealing with relapse.

• Forgive yourself

• Give yourself credit for the progress you have already made

• Move on

Reaching wellness through lifestyle management

Developing skills for change: creating a personalized plan

1. Monitor your behavior and gather data: keep a record of your target behavior and the circumstances surrounding it for at least a week or two:

• 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

3. Be “SMART” about setting your goals: • Specific • Measurable • Attainable • Realistic • Time frame-specific

Reaching wellness through lifestyle management

Developing skills for change: creating a personalized plan

4. Devise a plan of action: • Get what you need (resources, buying equipment, joining a club) • Modify your environment • Control related habits • Reward yourself • Involve the people around you • Plan for challenges

Developing skills for change: creating a personalized plan

5. Make a personal contract

Should include a statement of your goal and your commitment to reaching it.

• 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

Reaching wellness through lifestyle management

Putting plan into action

• It requires commitment, the resolve to stick with the plan no matter what temptations you encounter.

• Remember all the reasons you have to make the change and remember that YOU are the boss.

Reaching wellness through lifestyle management

Staying with it

Don’t be surprised when you run up against obstacles; they're inevitable.

• Social influences

• Levels of motivation and commitment

• Choice of techniques and level of effort (make changes when necessary)

• Stress barrier (find the sources of stress)

Reaching wellness through lifestyle management

Staying with it

• Procrastinating, rationalizing, and blaming • Procrastinating: If you tell yourself, “It’s Friday already; I might as well wait until Monday to

start,” you’re procrastinating. Break your plan into smaller steps that you can accomplish one day at a time.

• Rationalizing: If you tell yourself, “I wanted to go swimming today but wouldn’t have had time to wash my hair afterward,” you’re making excuses.

• Blaming: If you tell yourself, “I couldn’t exercise because Dave was hogging the elliptical trainer,” you’re blaming others for your own failure to follow through. Blaming is a way of taking focus off the real problem and denying responsibility for your own actions.

Reaching wellness through lifestyle management

Being fit and Well for life

Your first attempts at making behavior changes may never go beyond the contemplation or preparation stage. But as you experience some success, you’ll start to have more positive feelings about yourself.

You may discover new physical activities and sports you enjoy, and you may encounter new situations and meet new people.

Once you’ve started, don’t stop.