Personal Wellness Forrest Dolgener Ph D WRC 129

Personal Wellness

Forrest Dolgener, Ph. D. WRC 129 Dolgener@uni. edu 273 -6479

Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management Chapter 2: Basic Principles of Physical Fitness Forrest Dolgener, Ph. D.

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 1. 2 Four o Three None 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 Personalized Written Realistic Short/Long-term • • Measurable Time-specific Monitored Evaluate & Modify

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 Stairwalking for 15 minutes 2. 2 More Vigorous, Less Time

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