This document discusses wellness and lifestyle management. It defines wellness as optimal health across several dimensions, including physical, emotional, intellectual, spiritual, social, and environmental. Chronic diseases resulting from lifestyle factors have replaced infectious diseases as the leading causes of death. behaviors like regular physical activity, a healthy diet, stress management, and avoiding tobacco can contribute to wellness. Creating a behavior change plan by monitoring goals, rewards, and support can help people make and sustain lifestyle changes for lifelong wellness.

1. Introduction to Wellness,
Fitness, and Lifestyle
Management
Chapter 1
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© 2005 McGraw-Hill Higher Education

2. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Wellness: The New Health Goal
 Wellness = optimal health and vitality
 Dimensions of wellness
 Physical wellness
 Emotional wellness
 Intellectual wellness
 Spiritual wellness
 Interpersonal and social wellness
 Environmental, or planetary, wellness

3. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Wellness Continuum
Figure 1.1

4. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
New Opportunities, New
Responsibilities
 Infectious diseases, caused by invading
microorganisms, were the leading causes
of death a century ago
 Chronic diseases, caused by a variety of
lifestyle and other factors, are the leading
causes of death today

5. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Public Health Achievements
Figure 1.2

6. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Leading Causes of Death Overall
 Heart disease
 Cancer
 Stroke
 Chronic lower respiratory diseases
(emphysema, chronic bronchitis)
 Unintentional injuries (accidents)
 Diabetes

7. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Leading Causes of Death by Age
 Ages 15–24
 Unintentional injuries
 Homicide
 Suicide
 Cancer
 Heart disease
 Congenital defects
 HIV/AIDS
 Ages 25–44
 Unintentional injuries
 Cancer
 Heart disease
 Suicide
 HIV/AIDS
 Homicide
 Chronic liver disease

8. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Wellness Lifestyle

9. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Behaviors That Contribute to
Wellness
 Be physically active
 Choose a healthy diet
 Maintain a healthy body weight
 Manage stress effectively
 Avoid tobacco and drug use and limit
alcohol consumption
 Protect yourself from disease and injury

10. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Lifestyle and Wellness
 More time watching TV = increased risk of obesity
and diabetes

11. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Lifestyle and Wellness
 Cigarette smoking = increased risk of lung cancer

12. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Lifestyle and Wellness
 Low intake of fruits and vegetables = increased
risk of heart disease

13. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Lifestyle and Wellness
 Few healthy behaviors = increased risk of
heart disease

14. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Benefits of Physical Activity

15. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Actual Causes of Death in the
United States
 Smoking 435,000 deaths per year
 Diet and inactivity** 112,000
 Alcohol 85,000
 Microbial agents 75,000
 Toxic agents 55,000
 Motor vehicles 43,000
 Firearms 29,000
 Sexual behavior 20,000
 Illicit drug use 17,000
**Caclulation of the number of deaths due to poor diet and inactivity (obesity) is an area of ongoing controversy and research.
Sources: Centers for Disease Control and Prevention. 2005. Frequently Asked Questions About Calculating Obesity-Related Risk
(http://www.cdc.gov/od/oc/media/pressrel/r050614.htm; retrieved June 28, 2005). Mokdad, A. H., et al. 2004. Actual causes of death in the United States, 2000.
Journal of the American Medical Association 291(10): 1238–1245.

16. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
The Role of Other Factors in
Wellness
 Heredity
 Environment
 Health care

17. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Family Health History
(www.hhs.gov/familyhistory)

18. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
National Wellness Goals
 U.S. government’s national Healthy
People initiative sets goals on 10-year
agendas
 Major goals of Healthy People 2010:
 Increase quality and years of healthy life
 Eliminate health disparities among Americans

19. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Quantity vs. Quality of Life

20. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Dimensions of Diversity
 Gender
 Ethnicity
 Income
 Education

21. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Evaluating Sources of Health
Information
 Go to the original source
 Watch for misleading language
 Distinguish between individual research
reports and public health advice
 Remember that anecdotes are not facts
 Be skeptical and use your common sense

22. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Evaluating Sources of Health
Information: Internet Resources
 What is the source of the information?
 Who is the author or sponsor of the site?
 How often is the site updated?
 What is the purpose of the page? Does the site
promote particular products or procedures? Are
there obvious reasons for bias?
 What do other sources say about the topic?
 Does the site conform to any set of guidelines or
criteria for quality and accuracy?

23. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Reaching Wellness Through
Lifestyle Management
 Getting started:
 Examine your current health habits
 Choose a target behavior—an isolated
behavior selected as the object for a
behavior change program
 Obtain information about your target
behavior
 Find outside help if needed

24. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Building Motivation to Change
 Examining the pros and cons of change
 Boosting self-efficacy—the belief in one’s ability
to take action
 Locus of control: internal versus external
 Visualization and self-talk
 Role models and buddies
 Identifying and overcoming key barriers to
change

25. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Enhancing Your Readiness to
Change
 Precontemplation—no intention of changing
behavior
 Contemplation—intending to take action within
6 months
 Preparation—planning to take action within a
month
 Action—outwardly changing behavior
 Maintenance—successful behavior change
within the past 6 months
 Termination

26. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Create a Behavior Change Plan
 1. Monitor your target behavior and gather data
using a health journal.

27. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Create a Behavior Change Plan
2. Analyze the data you collect and identify
patterns relating to your target behavior.
3. Set realistic, specific goals. Break your
overall goal into smaller steps and goals.

28. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Create a Behavior Change Plan
4. Devise a strategy or plan of action:
 Obtain information and supplies
 Modify your environment
 Reward yourself
 Involve the people around you
 Plan ahead for challenging situations
5. Make a personal contract

29. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Behavior Change Contract

30. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Putting Your Plan into Action
 Commitment
 Strategies from behavior change plan
 Belief that you are the “boss”
 Change-friendly environment
 Support
 Rewards
 Congratulate yourself

31. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Staying With It
 Social influences
 Levels of motivation and commitment
 Choice of techniques and level of effort
 Stress barrier
 Procrastinating, rationalizing, and blaming

32. Fit & Well: Core Concepts and Labs in Physical Fitness and
Wellness, Chapter 1
Being Fit and Well for Life
 First attempts may only involve the
planning stage
 Need to develop certain skills
 Do not expect to master everything quickly
and with ease