Chapter 1 Lecture

Changing
Personal
Behaviors for
Optimal Wellness
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Learning Outcomes
Identify your current place on the wellness continuum.
Describe the dimensions of wellness and how they are
interconnected.
Explain the benefits of wellness for individuals and for
society as a whole.
Determine your stage in the behavior change process for
one or more behaviors.
Write out a wellness goal using the SMART goal-setting
guidelines.
Commit to fitness and wellness by filling in a behavior
change contract.
Learn and use strategies for keeping your behavior
change on track.
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Top 10 Impediments to Academic
Performance
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The Wellness Continuum
Striving for improvement in all six wellness
dimensions is a lifelong process. Concentrate on
the most pressing needs first, then strive for
balance across the continuum.
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Health, Wellness, Fitness: Terminology
Health
Used broadly to include everything from
environmental health to the health of populations
Historically, has referred to the absence of disease
Wellness
The highest level of health possible in six different
dimensions
(Physical) Fitness
The ability to perform moderate to vigorous levels of
physical activity without undue fatigue
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The Six Dimensions of Wellness
Wellness
Achievement of the highest possible level of
health across six dimensions:

Physical
Social
Intellectual
Emotional
Spiritual
Environmental
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The Six Dimensions of Wellness
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Physical Wellness
Encompasses all aspects of a sound body:
Body size, shape, and composition
Sensory sharpness and responsiveness
Body functioning
Strength, flexibility, and endurance
Resistance to diseases and disorders
Ability to recuperate

Fitness is an aspect of physical wellness.
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Social, Intellectual, and Emotional Wellness
Social Wellness
Being able to have satisfying interpersonal
relationships and maintain social connectedness

Intellectual Wellness
Being able to use your brain power effectively to
solve problems and meet life's challenges

Emotional Wellness
Being able to control your emotions and express
them appropriately at the right times
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Spiritual and Environmental Wellness
Spiritual Wellness
Experiencing a quality of wellness that may
involve a feeling of unity or oneness with
others and with nature, and a sense of
meaning or value in life; for some, may
involve a belief in a supreme being or religion

Environmental Wellness
An appreciation of how the environment can
positively or negatively affect you, and the
role you play in preserving, protecting, and
improving it
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Related Dimensions of Wellness
Occupational Wellness
The level of happiness and fulfillment
experienced in your in work, including
harmony with personal goals, appreciation
from bosses and co-workers, and a safe
workplace

Financial Wellness
The ability to balance and manage financial
needs and wants with your income, debts,
savings, and investments
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Money Mistakes College Grads Make
1. Discuss good types of debt. How is not having a
credit history detrimental to financial success?
2. How can people demonstrate responsibility for making
payments?
3. How can college students invest in themselves now in
order to have a fruitful career?
4. What tips can college grads utilize in order to develop a
habit of saving money?
5. It is important to look at the whole picture in considering
employment opportunities. What factors are negotiable
and what should you take into consideration beyond
salary?
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Why Does Wellness Matter?
Good wellness habits can help you live a longer,
healthier life.
More years overall
More healthy years

Good wellness habits benefit society as a whole.
Lead to a population that is happier, more
productive, and spends less on health care
Produce a population with a lower risk of
chronic and catastrophic diseases
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Healthy Life Expectancy
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Women's Life Expectancy in Decline
1. Discuss the possible reasons for the decline in
women's life expectancy in America.
2. Describe the medical and social reasons the
rates of heart disease are elevated in women.
3. Discuss methods for raising awareness of heart
disease rates in women. Discuss how to
educate the American population about the
higher rates of the disease in women than men.
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Leading Causes of Death
Among Americans Ages 1524
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Leading Causes of Death
Among Americans Overall
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Health Benefits of Physical Activity
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Overweight and Obese Adults
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Hunger at Home
1. In what ways can pay-as-you-can restaurants
have a wider impact on impoverished people?
2. In what ways do pay-as-you-can programs help to inspire
volunteerism and giving back?
3. What are the benefits and challenges to pay-as-you-can
restaurants? How would you discuss the pay-as-you-can
idea with a restaurant franchise with the hopes of inspiring
them to consider this method of payment?
4. The video gives several examples of pay-as-you-can
restaurants across the country. How have pay-as-you-can
restaurants been successful and prosperous?
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How Can You Change Your Behavior?
Step 1: Understand the Stages of Behavior
Change

Changing behaviors involves a gradual
process of awareness, preparation, and then
action.

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Six Stages of Behavior Change
Precontemplation
No intention of changing yet; unaware of or in denial
about a problem

Contemplation
Recognizes there may be a problem and starts to see
a need for change

Preparation
Starts to focus on what can be done and on
developing a plan
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Six Stages of Behavior Change
Action
Executes a plan, publicly states a desire to change,
enlists help, and sets realistic goals

Maintenance
Works to prevent relapse and continue with gains
In this stage after completing six months or more
without relapsing into old habits

Termination
New behavior is ingrained and ongoing
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Six Stages of Behavior Change
Relapse
Not an original stage of behavior change, but
happens periodically for most people trying to
change
Causes include overconfidence, temptations,
stress or emotional distractions, and putting
oneself down
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How Can You Change Your Behavior?
continued
Step 2: Increase Your Awareness

1. Stay physically fit.
2. Eat healthy foods.
3. Manage your weight.
4. Manage stress.
5. Avoid drugs, smoking, and alcohol abuse.
6. Prevent accidents, injuries, and disease.
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How Can You Change Your Behavior?
continued
Step 3: Contemplate Change

1. Examine your current habits and patterns.
2. Assess your current beliefs and attitudes.
3. Assess your motivation.
4. Target a behavior for change.
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How Can You Change Your Behavior?
continued
Step 4: Prepare for Change

1. Observe role models.
2. Set realistic goals and objectives.
3. Anticipate and overcome barriers to change.
4. Make a commitment.
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How Can You Change Your Behavior?
continued
Step 5: Take Action to Change

1. Visualize yourself engaging in the new
behavior.
2. Control your environment so that you don't
encounter people or situations that tend to
trigger your unwanted behavior.
3. Change your self-talkthat is, the way you
think and talk to yourself.
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How Can You Change Your Behavior?
continued
Step 5: Take Action to Change

4. Learn to counterthat is, to substitute a
desired behavior for an undesirable one. For
instance, chew a piece of sugarless gum
instead of smoking a cigarette.
5. Practice shapingthat is, making a series of
small changes that slowly progress.
6. Reward yourself for successesfor
example, by scheduling an enjoyable activity
or purchasing a gift for yourself.
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How Can You Change Your Behavior?
continued
Step 5: Take Action to Change

7. Use writing as a wellness tool. Journaling, or
writing personal experiences, interpretations,
and results in a journal or notebook, is an
important skill for behavior change.
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Life-Changing Resolutions
1. Provide examples of resolutions that can
have a positive impact on health and wellness.
2. Discuss the ways in which the top three
resolutions discussed can have a positive
impact on overall health and wellness.
3. Discuss how spending time with family and
friends positively impacts our health.
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