Chapter 1 - Health & Lifestyles

FIT & WELL: Core Concepts and Labs in Physical Fitness and Wellness

Introduction to Wellness, Fitness, and Lifestyle Management

  • Publication ©2021 McGraw-Hill Education

  • Usage rights: Authorized only for instructor use in the classroom. Prohibition on reproduction or distribution without written consent from McGraw-Hill Education.

Understanding Wellness and Health

  • Health: Definition

    • The overall condition of body or mind, including the presence or absence of illness or injury.

  • Wellness: Definition

    • A state of optimal health and vitality encompassing all dimensions of well-being.

  • Risk Factor: Definition

    • A condition that increases one’s chances of disease or injury.

The Dimensions of Wellness

  • List of the Eight Dimensions of Wellness:

    1. Physical

    2. Emotional

    3. Intellectual

    4. Interpersonal

    5. Cultural

    6. Spiritual

    7. Environmental

    8. Financial

    9. Occupational

  • Interrelation of dimensions

    • Each dimension affects others; neglecting one aspect may lead to others suffering.

    • Striving for optimal balance is essential for a meaningful life.

Interrelation of Dimensions

  • Example of interrelation:

    • Neglecting physical health affects emotional health directly.

  • Importance of striving for balance for vital life.

Life Expectancy Trends

  • Historical context:

    • Life expectancy has roughly doubled since 1850 (from 38-40 years to 78.6 years in 2017).

  • Factors influencing change in life expectancy:

    • The decline attributed to:

    • Increased fatalities from drug overdoses among young males.

    • Obesity epidemic.

    • Impact of COVID-19, particularly contributing to a decline in life expectancy.

  • Future uncertainties around COVID-19 effects on life expectancy.

Public Health Achievements

  • Achievements credited with increasing life expectancy in the U.S. by over 25 years:

    • Greater roadway safety

    • Decline in childhood lead poisoning

    • Expansion of health insurance coverage

    • Control of infectious diseases

  • Figure 1.2: Public health trends in life expectancy.

Quantity vs. Quality of Life

  • Figure 1.3: Healthy life years vs. total life expectancy

    • Most Americans retire in their mid-60s, highlighting the importance of healthy living to avoid impairments during retirement years.

  • Importance of lifestyle choices in reducing “impaired years.”

Chronic Diseases and Lifestyle Choices

  • New major health threats:

    • Heart disease

    • Cancer

    • Chronic diseases particularly linked to obesity.

  • Chronic diseases are defined as those that develop and persist over long periods.

  • Lifestyle choices can significantly impact risk of disease.

Leading Causes of Death in the U.S. (2021)


  • Table 1.1 leading causes:

    RANK

    CAUSE OF DEATH

    NUMBER OF DEATHS

    PERCENTAGE OF TOTAL DEATHS

    LIFESTYLE FACTORS


    1

    Heart disease

    690,882

    20.0

    D


    2

    Cancer

    605,213

    17.5

    D


    3

    Covid-19

    416,893

    12.0

    D


    4

    Unintentional injuries

    224,935

    6.5

    I


    5

    Stroke

    162,890

    4.7

    D


    6

    Chronic lower respiratory diseases

    142,342

    4.1

    D


    I

    7

    Alzheimer disease

    119,399

    3.4

    I


    8

    Diabetes mellitus

    103,294

    3.0

    D


    9

    Chronic liver disease and cirrhosis

    56,585

    1.6

    S


    10

    Kidney disease

    54,358

    1.6

    S


    11

    Intentional self-harm (suicide)

    48,183

    1.4

    A


    All other causes

    834,592

    24.2


    All causes

    3,464,231

    100.0

    • Key: D (Diet), S (Smoking), I (Inactive lifestyle), A (Excessive alcohol use), O (Obesity contributing factor).

    • Additional stats on HIV/AIDS as a major cause of death.

    Leading Causes of Death among Americans Aged 15–24 (2020)


    • Table 1.2 findings:

      RANK

      CAUSE OF DEATH

      NUMBER OF DEATHS

      PERCENTAGE OF TOTAL DEATHS


      1

      Unintentional injuries

      15,117

      42.2


      2

      Homicide

      6,466

      18.1


      3

      Suicide

      6,062

      16.9


      4

      Cancer

      1,306

      3.6


      5

      Heart disease

      870

      2.4


      Other causes

      5,995

      16.8


      All causes

      35,816

      100.0

      • Poisoning deaths primarily related to drug overdose.

      Government Interest in Health

      • National Interest in Wellness:

        • Healthy population as a source of:

        • Vitality

        • Creativity

        • Economic wealth

        • Poor health burdens national resources and increases healthcare costs.

      Healthy People Initiative Goals

      • Objectives of Healthy People 2030:

        1. Attain lives free from preventable disease, disability, injury, and premature death.

        2. Eliminate health disparities and achieve health equity.

        3. Create environments promoting health potential.

        4. Promote healthy development and behaviors across all life stages.

        5. Engage multiple sectors to design improved health policies.

      Behaviors That Contribute to Wellness

      • Key contributing factors include:

        • Be physically active

        • Choose a healthy diet

        • Maintain a healthy body weight

        • Manage stress effectively

        • Avoid tobacco, drug use, and limit alcohol intake

        • Protect against disease and injury

        • Develop meaningful relationships

        • Plan for successful aging

        • Learn about the healthcare system

        • Act responsibly toward the environment

      • These behaviors are largely within individual control.

      External Factors Affecting Wellness

      • Factors outside individual control include:

        • Heredity

        • Environmental influences

        • Access to adequate healthcare

        • Example: Sedentary lifestyle + genetic predisposition for diabetes + inadequate healthcare can lead to health issues.

      College Students and Wellness

      • Common academic challenges for students affecting wellness:

        • Unhealthy choices leading to stress and health issues.

      • Strategies for improvement:

        • Enhance time management, diet, and exercise to boost wellness.

      Reaching Wellness through Lifestyle Management

      • Concept of Behavior Change:

        • A lifestyle management process aimed at promoting healthy behaviors and reducing unhealthy ones.

        • Behavior change is challenging and requires commitment.

      Assessing Current Health Habits

      • Steps to initiating behavior change:

        • Examine current habits

        • Seek feedback from friends/family

        • Use digital tools for tracking.

      • Target Behavior: Definition

        • A specific behavior selected for change within a behavior change program.

        • Start with simple goals for greater chances of success.

      Building Motivation to Change - Steps

      1. Examine pros and cons of change:

        • Health behaviors have short- and long-term benefits and costs.

        • Understanding that benefits outweigh the costs enhances motivation.

      2. Boost self-efficacy: Definition

        • The belief in one’s ability to act and accomplish a specific task.

        • Importance of internal locus of control for success.

        • Visualization and positive self-talk as techniques for motivation.

      3. Identify and overcome barriers:

        • Past failures can inform future efforts; do not let them discourage you.

        • Practical strategies for overcoming identified barriers.

      Stages of Change Model

      • Transtheoretical Model: Overview

        • Useful for lifestyle self-management.

        • Stages include:

        1. Precontemplation: Unawareness of problem.

        2. Contemplation: Intention to change within six months.

        3. Preparation: Planning to change within one month.

        4. Action: Actively modifying behavior and environment.

        5. Maintenance: Sustained changes for six months or more.

        6. Termination: No temptation to lapse into old behavior.

      Dealing with Relapse

      • Key points on relapse management:

        • Relapse is common; the change process is rarely linear.

        • Steps to take after relapse:

        • Self-forgiveness

        • Acknowledge progress

        • Continue forward.

      Developing Skills for Change: Personalized Plan

      1. Monitor and gather data on behavior:

        • Log activities, timings, contexts, feelings, etc.

      2. Analyze data for patterns:

        • Identify relevant behavior trends.

      3. Set SMART goals: Definition

        • Goals should be Specific, Measurable, Attainable, Realistic, and Time-Bound.

      4. Plan of action:

        • Gather necessary resources.

        • Adjust environment to support change.

        • Plan for challenges and involve support systems.

      5. Create a behavior change contract:

        • Clearly outline goals, timelines, and strategies for success.

      Implementing and Maintaining Change

      • Commitment is crucial during the action phase.

      • Environment modification and consistent tracking support success.

      • Remember to celebrate achievements to maintain motivation.

      Overcoming Obstacles in Maintenance

      • Anticipate challenges and obstacles:

        • Social influences, motivation levels, and stress may interfere.

        • Adjust and refine strategies as needed.

      Lifestyle Changes as a Permanent Process

      • Health improvement is a lifelong journey.

      • Tackle easier problems first to build confidence before addressing more difficult issues.

      • Continuously remind yourself of the quality of life and health risk reduction through lifestyle modifications.

      Conclusion of Chapter 1

      • Complete the LearnSmart assignment and Chapter 1 quiz after reviewing the material.

      • Have a great week!