Chapter 1 Lecture

Changing
Personal
Behaviors for
Optimal Wellness

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 Learning Outcomes

• Define wellness and identify where you are 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.

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 Learning Outcomes continued

• Demonstrate skill at using the SMART

goalsetting guidelines by creating a goal for
changing one wellness behavior.
• Develop a behavior change contract with
strategies you will use to plan, implement, and
maintain your behavior changes, including the
resources and supports that will ensure your
success.

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 What Is Wellness and How Well Am I?

• Health
– Used broadly to include everything from
environmental health to the health of populations
– Historically, has referred to the absence of disease
• Wellness
– Achieving the highest level of health possible in each
of several dimensions
• Physical Fitness
– The ability to perform moderate to vigorous levels of
physical activity without undue fatigue

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 The Illness-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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 Top 10 Impediments to Academic
Performance

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 What Are the 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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 What Are the Dimensions of Wellness?
continued
• Physical wellness encompasses all aspects of a
sound body.
– Body size, shape, and composition
– Sensory sharpness and responsiveness
– Body functioning
– Physical strength, flexibility, and endurance
– Resistance to diseases and disorders
– Recuperative abilities
• Fitness is an aspect of physical wellness.

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 What Are the Dimensions of Wellness?
continued
• Social Wellness
– The ability to have satisfying interpersonal
relationships and maintain connections through
diverse social networks
• Intellectual Wellness
– The ability to use your brain power effectively to solve
problems and meet life’s challenges
• Emotional Wellness
– The ability to control your emotions and express them
appropriately at the right times

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 What Are the Dimensions of Wellness?
continued
• 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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 What Are the Dimensions of Wellness?
continued
• Occupational Wellness
– A level of happiness and fulfilment 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

© 2018 Pearson Education, Inc.

 Why Does Wellness Matter?

• Healthy life expectancy

– The years a person can expect to live without
disability or major illness

• Living a sedentary life increases the danger of

hypokinetic diseases, conditions that can be
triggered or worsened by too little movement or
activity, such as obesity, back pain, arthritis, high
blood pressure.

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 Healthy Life Expectancy

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 Leading Causes of Death in the United
States, 2014

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 Health Benefits of Physical Activity

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 New Study Shows Exercise May
Build Brain Power

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 New Study Shows Exercise May
Build Brain Power

1. Do you get at least 20 minutes of exercise

of some kind per day? What sort of exercise
do you do?
2. Explain what is meant by “brain power” in the
video in your own words.

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 How Can I Change My Behavior to Improve
My Wellness?

• Step 1: Understand the Stages of Behavior

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

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 How Can I Change My Behavior to Improve
My Wellness? continued
• 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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 How Can I Change My Behavior to Improve
My Wellness? continued
• 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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 How Can I Change My Behavior to Improve
My Wellness? continued

• 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 I Change My Behavior to Improve
My Wellness? continued

• Step 2: Increase Your Awareness

1. Stay physically fit.
2. Eat healthy foods.
3. Manage your weight.
4. Manage stress.
5. Build social capital and social support.
6. Avoid drugs, smoking, and alcohol abuse.
7. Prevent accidents, injuries, and disease.

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 How Can I Change My Behavior to Improve
My Wellness? continued
• Step 3: Contemplate Change
1. Examine your habits and patterns.
2. Assess your beliefs and attitudes.
3. Assess your motivation.
4. Choose a target behavior.

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 How Can I Change My Behavior to Improve
My Wellness? continued

• Step 4: Prepare for Change

– Once you have assessed your current status and
chosen a target behavior, you are ready to make
specific preparations.
 For instance, watching others successfully change their
behavior can give you ideas and encouragement for
your own changes

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 Life-Changing Resolutions

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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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 Set “SMART” Goals

• To set successful goals, try using the SMART

system.
– A SMART goal is
 Specific
 Measurable
 Action-oriented
 Realistic
 Time-oriented

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 Set “SMART” Goals continued

• Anticipate barriers to change, or possible

stumbling blocks, to help you prepare for
behavior change. These include
– Overambitious goals
– Self-defeating beliefs and attitudes
– Failing to accurately assess your current state of
wellness
– Lack of support and guidance

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 Set “SMART” Goals continued

• The final stage in behavior change is to make a

commitment and take action to keep it up.
– A behavior change contract is a formal document that
clarifies the goals and steps needed to change a
current habit or habit pattern.

© 2018 Pearson Education, Inc.