Chapter 1 notes

Introduction to Wellness

• Definition of Wellness: A constant and deliberate state of maintaining overall health.

• Importance of Physical Fitness: Engaging in activities such as playing soccer or chasing family members requires higher physical fitness standards, necessitating greater energy output during training.

7 Dimensions of Wellness

• Overview: Achieving a balanced state in multiple areas impacts overall wellness. Key dimensions include:

1. Physical Wellness

• Confidence in Physical Health: Assurance in one's ability to manage health issues and the importance of physical activity.

• Life Skills: The necessity of having coping strategies for health concerns, sleep management, and proactive healthcare (e.g., attending doctor appointments).

2. Emotional Wellness

• Understanding Emotions: Ability to comprehend feelings and achieve emotional stability.

• Acceptance of Limitations: Recognizing that emotional wellness does not equate to perpetual happiness; rather, it's about healthy emotional regulation and coping with stress and setbacks.

• Examples: Celebrating achievements positively, healthy expression of emotions, and resilience in the face of challenges like exams.

3. Mental Wellness

• Intellectual Engagement: Actively learning and applying knowledge to improve one's life.

• Application of Learning: Taking bits of information from experiences or classes and using them to foster self-improvement.

• Openness to Learning: Encouragement to be engaged and interested in various subjects, even in non-major courses.

4. Social Wellness

• Positive Self-Image: Importance of being affable, friendly, and considerate.

• Concern for Others: Recognizing social interactions and support systems are vital for mental health.

• Healthy Relationships: Social wellness includes having connections that encourage positivity and support.

5. Environmental Wellness

• Concern for the Environment: Awareness of how surroundings impact personal health and well-being.

• Creating Positive Environments: Striving for harmony within both personal and community spaces while promoting a positive impact on health.

6. Occupational Wellness

• Job Satisfaction: Understanding that job contentment is more than just financial gain; it encompasses overall happiness and personal fulfillment at work.

• Work Relationships: Importance of good relations with coworkers and finding meaning in job roles.

• Recognition of Accomplishments: Feeling valued and acknowledged for one's contributions.

7. Spiritual Wellness

• Meaning and Direction: Finding purpose and connection to something greater than oneself, which can differ widely among individuals.

• An Openness to Beliefs: Recognizing diverse spiritual values and their impact on one's direction in life.

Personal Assignment

• Rank the 7 dimensions of wellness from most to least important, and provide a brief explanation for the top-ranked dimension.

Personalization of Fitness and Wellness

• Individualized Approach: Understand that fitness and wellness routines vary per person based on needs and preferences.

• Commitment to Health: Acknowledgment of personal effort and motivation's crucial role in sustaining health and wellness routines.

Exercise Safety

• Consulting Healthcare Professionals: Importance of seeing a doctor before starting new fitness routines, particularly for individuals with pre-existing conditions.

• Self-Assessment: Tools like health history questionnaires can help understand personal fitness levels.

Cardiovascular Health Monitoring

• Heart Rate Measurement: Tracking resting heart rates can indicate fitness levels and the strength of the heart. A lower resting heart rate typically signals better cardiovascular health.

• Blood Pressure Basics: Understanding systolic (pressure during heart contraction) and diastolic (pressure during heart relaxation) blood pressure for health assessments.

Healthy Habits for Disease Prevention

1. Increase Physical Activity: Aim for at least 30 minutes of moderate exercise daily.

2. Avoid Smoking: Prevent smoking initiation and cessation for existing smokers.

3. Healthy Eating: Ensure a balanced diet and aim for a BMI under 30.

4. Reduce Sedentary Behavior: Minimize prolonged sitting and incorporate movement throughout the day.

5. General Wellness: Continuous improvement and commitment to health practices lead to better health outcomes.