1 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education

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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Chapter


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Wellness: New Health Goals Reaching Wellness

Through Lifestyle Management


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Healthy people seek a state of overall wellness rather than merely the absence of illness Health: Overall condition of body

or mind and the presence or absence of illness or injury

Wellness: Expands the idea of health to include the ability to achieve optimal health

Risk factor: Condition that increases one’s chances of disease or injury


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The Dimensions of Wellness Physical Emotional Intellectual Interpersonal Spiritual Environmental Financial


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Physical Includes fitness level and

ability to care for one’s self Emotional

Ability to understand/deal with feelings Intellectual

An active mind, able to detect problems, find solutions, and direct behavior

Interpersonal Ability to develop and maintain

satisfying and supportive relationships


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Spiritual Wellness Guiding beliefs, principles, or values

that give meaning and purpose to life Environmental Wellness

Defined by the livability of surroundings Financial Wellness

Ability to live within one’s means and manage money to gain peace of mind

Other Aspects of Wellness Occupational wellness: level of

satisfaction gained from your work


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Life expectancy has nearly doubled since 1900 2011: U.S. life expectancy 78.7 years In 1900, infectious disease was a top

concern In recent years, a new set of chronic

diseases have emerged as major health threats▪ Heart disease▪ Cancer▪ Chronic lower respiratory diseases


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Chronic disease: Disease that develops and continues over a long period of time; e.g., heart disease, cancer, and lower respiratory diseases

Lifestyle choice: Conscious behavior that can increase or decrease a person’s risk of disease or injury; such behaviors include smoking, exercising, eating a healthy diet, and others


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SOURCE: National Center for Health Statistics. 2012. Deaths: Preliminary data for 2011. National Vital Statistics Reports 61(6).


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SOURCE: National Center for Health Statistics. 2012. Deaths: Preliminary data for 2010 (data release). National Vital Statistics Report 60(4).


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The National Healthy People Initiative aims to prevent disease and improve Americans’ quality of life Achieve health equity, eliminate

disparities, and improve health of groups Create social and physical

environments that promote good health Promote healthy behaviors

for every stage of life


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Be physically active▪ Physical fitness: Set of physical

attributes that allow the body to respond to or adapt to the demands and stress of physical effort

▪ Sedentary: Physically inactive Choose a healthy diet Manage stress effectively


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Avoid tobacco and drug use, and limit alcohol consumption

Protect yourself from disease and injury▪ Unintentional injury:

Injury that occurs without harm being intended


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Take other steps toward wellness Develop meaningful relationships Plan for successful aging Learn about the health care system Act responsibly toward the

environment


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Heredity, environment,and adequate health care interact

▪ Sedentary lifestyle combined with genetic predisposition for diabetes increases a person’s risk for developing the disease

Behavior can tip balance toward health


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Before a person can change, she or he must know that the behavior is a problem and that she or he can change it Examine current health habits Think about your behavior Talk with friends and family members


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Behavior change: Lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones


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Chances of success are greater if your behavior change goal is simple▪ Target behavior: Behavior selected as

the object for a behavior change program Learn about your target behavior Assess how the target behavior

affects your level of wellness Find help


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Examining pros and cons of change Compare short- and

long-term benefits and costs Boost self-efficacy

▪ Self-efficacy: Belief in one’s ability to take action and perform a specific task

▪ Locus of control: Figurative “place” person designates as the source of responsibility for the events in his or her life

▪ Visualization▪ Self-talk: Person’s internal dialogue


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Boosting self-efficacy Role models and

other supportive individuals

Identify and overcome barriers to change List key obstacles Develop a

practical plan


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Precontemplation: No intention of changing behavior

Contemplation: Intending to take action within 6 months

Preparation: Planning to take action within a month


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Action: Outwardly changing behavior and environment

Maintenance: Successful behavior change maintained for 6 months or more

Termination: Exited the cycle of change and are no longer tempted

to lapse into old behavior


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SOURCE: Adapted from Prochaska, J. O., C. C. Diclemente, and J. C. Norcross. 1992. In search of how people change. American Psychologist 47(9): 1102– 14. Copyright © 1992 by

the American Psychological Association. Reprinted by permission


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Most people make several attempts before they successfully change behavior If a relapse occurs:

▪ Forgive yourself▪ Give your self credit for progress▪ Move on


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Monitor behavior and gather data Analyze the data and identify

patterns Be “SMART” about setting goals Devise a plan of action

•Get what you need•Modify your environment•Control related habits•Reward yourself

•Involve the people around you•Plan for challenges


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Commitment despite temptations Use strategies to make plan work Give yourself a pat on the back


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Possible sources of blocked progress: Social influences Levels of motivation and commitment Choice of techniques and level of effort Stress barrier Procrastinating,

rationalizing, and blaming Take on your easier problems first,

and build on your success over time


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First attempts at making behavior changes may never go beyond the contemplation or preparation stage

Once you’ve started, don’t stop Assume that health

improvement is forever

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1 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education