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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.
Wellness: New Health Goals
Reaching Wellness
Through Lifestyle Management
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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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The Dimensions of Wellness
Physical
Emotional
Intellectual
Interpersonal
Spiritual
Environmental
Financial
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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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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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written consent of McGraw-Hill Education.
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