| A | B |
|---|
| wellness dimensions | physical, intellectual, emotional, social, spiritual, occupational, environmental |
| wellness | an integrated and dynamic level of functioning oriented toward maximizing potential and dependent upon self-responsibility |
| physical dimension | o involves the physiological health of your body and ability to function for active daily living (ADL) (e.g. good health, biomarkers and adequate levels of functioning) |
| intellectual dimension | o involves the ability to learn and use information effectively (e.g. formal and non-formal educational experiences) |
| emotional dimension | o involves the ability to control stress and express emotions properly (e.g. stress management) |
| social dimension | o involves being able to interact with others successfully (e.g. having a social network) |
| spiritual dimension | o focuses on the meaning and purpose of life (e.g. meditation, formal religion) |
| occupational dimension | o deriving personal satisfaction from your job (e.g. achieving a balance of work and non-work, work has personal meaning) |
| environmental dimension | o understanding the relationships between your surroundings and your quality of life (e.g. community clean-ups, anti-smoking laws) |
| health related components of physical dimension | cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body composition |
| cardiorespiratory fitness | ability of cardiovascular respiratory system to deliver oxygenated blood to the body |
| muscular strength | ability to exert force against resistance |
| muscular endurance | ability to repeat contractions without fatigue |
| Flexibility | ability to move a joint through a full range of motion without pain |
| Body composition | healthy ratios of fat masses to total body weight |
| skill related components | agility, balance, coordination, speed, power, reaction time |
| agility | ability to change direction with speed and precision |
| balance | stability under moving and stationary conditions |
| coordination | ability to synchronize movements in a functional manner |
| speed | magnitude of velocity (distance/time) |
| power | forceXdistance/time |
| reaction time | response time to a stimulus |
| the physical dimension + behavioral examples | • The enhancement of physical functions o 1. Food nutrition o 2. Physical activity on a regular basis o 3. Avoiding unhealthy habits o 4. Receiving adequate medical care • A. physical exams (annual and individual risks) • B .Screenings (individual risks) • C. medications (no abuse) |
| the intellectual dimension + behavioral examples | • ability to learn and use info effectively • 1. Creative and mental activities • 2. Ability to analyze synthesize and act on new info • 3. Is life long • 4. Is proactive (how to go get!) • 5. Ex.: a formal degree; book club |
| the emotional dimension + behavioral examples | • ability to get through the rigers of life • 1. Demonstrates self-acceptance: self-confidence: self-control and trust • 2. Able to deal with stress • 3. Able to be flexible • 4. Able to cope and be comfortable with your emotion • 5. Ex. A volunteer counselor |
| the social dimension + behavioral examples | • being involved in a strong social network • 1. Being a contributing member of a community group • 2. Interacting with a variety of social contacts • 3. Enjoying different types of relationships • 4. E.g. joining a walking club |
| the spiritual dimension + behavioral examples | • focuses on developing a meaning and purpose in life • 1. Ability to forgive, love, be tolerant and show compassion • 2. Can be traditional and religious values • 3. Developing a set of ethics, values and morals to guide decisions • 4. E.g. being a regular attendee |
| the occupational dimension + behavioral examples | • ability to derive personal satisfaction from your work/career • 1. Choosing a career that is consistent with personal values, interests and beliefs • 2. Being active and involved • 3. E.g. believing you have “the world’s best job” |
| the environmental dimension + behavioral examples | • an awareness of how human and natural surrounding interact to affect the health of humans • examples o building a biking trail o habitat for humanity o alternative spring break |
| how gender influences wellness | o Heart disease • Females about equal to males in getting it but men 10 yrs earlier than women Probably because of hormone differences o Lung cancer • Men and women about same in getting it but men more treatable than women. Women more vulnerable to tobacco products. o Migraines • Women get them 3X more than men Prob due to Hormones |
| *how race and ethnicity influences wellness s gender | o Each ethnic group has particular health risks and outcomes |
| *how income and education influence wellness | o Lower levels of both • Income probably has greater effect • 1. More likely to die prematurely and have chronic diseases • 2. Inadequate health care and insurance • 3. Poor diets, lower loves of physical activity , and increased levels of Tobacco products. |
| *how genetics influence wellness | o Creates susceptibility to illnesses such as diabetes, cancer and stroke |
| top three modifiable risks | • Physical inactivity • Poor diet • Tobacco use |
| benefits of enhanced physical fitness | • 1. More fit individuals (all aspects included e.g. flexibility strength cardio fitness) *decreases rate of overall mortality. They live longer. • 2. More fit decreases risk of coronary heart disease (CHD) • 3. More fit prevents and or delays hypertension (120/>80 mm. Hg) largest contributor to strokes • 4. More fit decreases the risk of colon cancer • 5. more fit decreases risk of various other cancers longer you are fit is link with decreased risk • 6. More fit have improved glucose management lower risk of diabetic syndrome • 7. More fit increases bone mineral density • 8. More fit increases respiratory system • 9. More fit with resistance training increases oxygen utilization and decreases in Sarcopenia (muscle wasting). • 10. More fit decreases he number of birth complications • 11. More fit increases motor skills important in aging and elderly • 12. More fit increases in self-image and self-concept; decreases stress and mild depression psychological aspect • 13. More fit increases digestion and excretion • 14. More fit increases the quality of sleep (rapid eye movement) not volume of sleep but quality • 15. More fit decreases the risk of Alzheimer’s |
| *health benefits of improved diet | • 1. Can improve vision and mental function • 2. Can reduce risks for hypertension • 3. May reduce risk for CHD • 4. May reduce risk for certain types of cancer • 5. May reduce risk for osteoporosis • 6. Can enhance weight management |
| how much physical activity would make a difference? | 20-60 minutes/day 5/7 days per week 65% Max Heart Rate Reserve-Sweating |
| what would it take to improve diet? | Adults need between 2,000-2,600 calories/day 1. Eat plenty of high-fiber foods- that is, fruits, vegetables, beans, and whole grains (2—30 grams/day) 2. Make sure to include green, orange, and yellow fruits and vegetables (5 servings a day. About size of fist). 3. Reduce amounts of animal fat 4. Reduce amounts of trans fat 5. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods • A. recommend sugar consumption per day: o 1. For men-150 calories=37.5 grams=9 teaspoons o 2. For women-100 calories=25 grams= 6 tsps. • B. recommend white bread consumption = 0-? • C. recommend sodium consumption per day=2400 milligrams= 1 teaspoon 6. Eat more fish and nuts and substitute olive or canola oil for butter or stick margarine 7. Keep portions moderate especially high calorie foods 8. keep our total cholesterol intake below 200 milligrams per day 9. Eat a variety of foods 10. Maintain an adequate calcium intake • A. ages 18-50=1000 milligrams/day • B. ages 50 and up =1200 milligrams/day 11. Try to get your vitamins and minerals from foods, not supplements 12. Maintain a desirable body composition • A. % body fat (F25-31% <=18-25% • B waist circumference (F less than or equal to 35 inches, males less than or equal to 40 inches) 13. If you drink alcohol at all do so in moderation • A one drink is defined as: o 12 oz. of beer (150 calories o 2. 4 oz wine (100 calories) or o 1.5 oz of 80 proof spirits (100 calories) |
| Smoking Cessation | • 1. The most harmful and most preventable risk for chronic illness and pre-mature death • 2. Is linked to 15 different cancers and→30% of all Cancer Deaths • 3. Lined to Excessive levels of chronic obstructive pulmonary diseases (COPD, effects ability to exchange O2, e.g. bronchitis, emphysema) • 4. Has harmful effects on lipids |
| Smoking Cessation success rates (after 6 months) | o 1. Counseling + Pharmacology (prescription meds) = 30.5% o 2. 91-300 minutes of contact time with counselor= 28% o 3. 8 or more treatment sessions = 24.7% o 4. High intensity counseling >10 minutes + other Cessation Methods (e.g. nicotine replacement, cold turkey) = 22% o 5. Physician’s Advice=10% o 6. Over-The-counter Methods=7% |
| *health effects of smoking cessation | • Within 20 minutes o 1. Blood pressure drops toward normal; o 2. Pulse rates drop toward normal; o 3. Body temperature of hands and feet increases toward normal; • circulation • within 8 hours o 1. Carbon monoxide level in blood decease toward normal; o 2. oxygen level in blood increases toward normal; • within 24 hours o the chance of heart attack decreases • within 48 hours o 1. Nerve endings start to regenerate; o 2. Sense of smell and taste is enhanced; • within 72 hours o 1. Bronchial tubes relax, making breathing easier; o 2. Lung capacity increases; • unless destroyed lung tissue wont regenerate • within two weeks to three months o 1. Circulation improves; o 2. Walking becomes easier; • can walk longer or go faster o 3. Lung function increases up to 30%; • within one to nine months o 1. Coughing, sinus congestion, fatigue, shortness of breath decreases; o 2. Cilia regenerate in lungs increasing ability to clean lungs and reduce infection; o 3. Body’s overall energy level increases; • At five years o Lung cancer death rate for average smoker (1 pack a day) decreases from 137/100,000 to 72/100,000 people • At ten years o 1. After 10 years, rate drops to 12/100,000, almost that rate of non-smokers; o 2. Pre-cancerous cells are replace; o 3. Other cancers, (mouth, larynx, etc.) decrease. • At fifteen years o The chance of dying from smoking related illness is no greater than that of a non-smoker, no matter how many years the person smoked. |
| effects of smoking on health | • 1. Lifelong smokers die 10 years earlier than non smokers (British medical Journal, June, 2004) • 2. The British study found that smokers who quit at age 30 could expect to live 6 years longer than those who continue and smokers who quit at 60 gain 3 years; • 3. The CDC reports that lifelong male smokers die 13.2 years sooner than male non-smokers and lifelong female smokers die 14.5 years earlier than female non-smokers |
| behaviors which enhanced the longevity of participants in california human population laboratory study | o 1. Ate breakfast o 2. At regularly without snacks o 3. Ate in moderation (2000 calories a day) o 4. Did not smoke o 5. Used alcohol moderately (6-12 oz a day) o 6. Slept 7-8 hrs/day o 7. Exercised regularly (5-7 days/wk) |
| what combination of behaviors added how many yrs to the life span of participants in chpl study | . 0-3 = 67 yrs • (sleep, breakfast, moderate calories) o 2. 4-5 = 73 yrs • (moderate alcohol consumption and ate regularly) o 3. 6-7= 78 yrs • (did not smoke and exercised regularly) |
| top ten leading causes of death and % | • 1. Heart disease #s 631, 636 26% • 2. Cancer 559, 888 23.1% • 3. Stroke 137, 119 5.9% • 4. COPD 124, 599 5.1% • 5. Accidents 121, 599 5% • 6. Diabetes 72,449 3% • 7. Alzheimer’s 72,432 3% • 8. Influenza/pneumonia 56,326 2.3% • 9. Kidney disease 45,344 1.9% • 10. Blood infection 34,234 1.4% |
| reasons for increases in medical costs | o 1. Population growth o 2. Graying of America o 3. inappropriate use of medical services • inappropriate use of ERs like for colds etc are example o 4. Research technology o 5. Increases in medical insurance as a result of.. o 6. Increase in # and severity of malpractice suits |
| possible solutions of rise in medical costs | o 1. Average annual direct medical costs: • active 3x week = $1,415 • less active =$2,817 o 2, estimated that increasing regular moderate physical activity among those inactive over the age of 15 might reduce annual national medical costs by $76.9 billion dollars o 3. If 10% of sedentary adults would begin a waling program it is estimated that health care cost savings would be somewhere in the range between $4.3 billion – 5.6 billion • health savings o 1. Cost benefit relations of enhanced wellness o 2. $1.00→1.00-12.00 o 3. Depends on • a. type of lifestyle change • b. how long the change has been in effect • c. the combination of behavior changes |
