MOHD SANI MADON (PhD)

MOHD SANI MADON (PhD) Exercise Physiology

PENSYARAH KANAN, FAKULTI SAINS SUKAN & KEJURULATIHAN, UNIVERSITI PENDIDIKAN SULTAN IDRIS (UPSI)

Nak Tau Erti Semangat Juang Yang Tinggi

GAYA HIDUP SIHAT: An Overview

Chapter 1: Statistik Chapter 2: Gaya Hidup Sihat: Konsep & Pemahaman Chapter 3: Mengapa Perlu Senaman Chapter 4: Asas Kaedah Latihan & senaman
5

CHAPTER ONE
STATISTIK.

Some Statistics..

MOHD SANI MADON (PhD)

Diabetes / kencing manis

Malaysia, penyakit kencing manis merupakan salah satu penyakit kronik dimana lebih kurang 8.3% daripada golongan rakyat yang berumur 30 tahun ke atas menghidap penyakit tersebut (National Health & Morbidity Survey,
Di

1996).
MOHD SANI MADON (PhD) 8

Dijangkakan bahawa jumlah penghidap penyakit kencing manis akan melebihi 10% daripada jumlah rakyat Malaysia pada tahun 2020
(Ministry of Health Malaysia, 1996).

MOHD SANI MADON (PhD)

% Diabetes / kencing manis

MOHD SANI MADON (PhD)

10

% OBESITY IN MALAYSIA
(Ministry of Health 2006)

MOHD SANI MADON (PhD)

11

Kegemukan

juga menunjukkan peningkatan daripada 16.6 peratus pada 1996 kepada 29.1 peratus pada 2006.

MOHD SANI MADON (PhD)

12

Kegemukan di malaysia
(Ministry of Health 2006)

MOHD SANI MADON (PhD)

13

In Malaysia: % HEALTH RELATED PROBLEM

(National Health & Morbidity Study - Ministry of health, 1996)

MOHD SANI MADON (PhD)

14

 Kira-kira

5.4 peratus penduduk bawah 18 tahun mengalami masalah kegemukan, manakala 13.2 peratus kurang berat badan

MOHD SANI MADON (PhD)

15

Hanya 40 peratus daripada penduduk dewasa di negara ini yang mengamalkan memakan sayursayuran setiap hari dan memakan hampir sembilan jenis makanan berunsur daging seperti ikan dan ayam setiap hari, jauh daripada yang sepatutnya diamalkan, iaitu dua hingga tiga hidangan.

MOHD SANI MADON (PhD)

16

walaupun ada peningkatan mendadak obesiti di kalangan penduduk dewasa di negara ini, peratusan yang melakukan senaman hanya bertambah tiga peratus daripada 11.6 peratus.

MOHD SANI MADON (PhD)

17

Bagaimanapun, masalah kurang berat badan menunjukkan penurunan mendadak dalam tempoh sama daripada 25.2 peratus kepada hanya 8.5 peratus.

MOHD SANI MADON (PhD)

18

 "Diabetes

telah menjadi suatu epidemik penyakit yang senyap dan besar yang mampu melumpuhkan perkhidmatan kesihatan di kebanyakan tempat di dunia"
Dr Robert Beaglehole, Pengarah Penyakit Kronik dan Promosi Kesihatan, WHO Semasa melancarkan program "Diabetes Action Now, May 2004
MOHD SANI MADON (PhD) 19

 

Others.

MOHD SANI MADON (PhD)

20

MOHD SANI MADON (PhD)

21

In US.. Prevalence of Overweight and Obesity in the United States, 1999-2004

(Cynthia L. Ogden; Margaret D. Carroll; Lester R. Curtin; et al. 2006; JAMA. 295(13):1549-1555)
MOHD SANI MADON (PhD) 22

Amongmen, the prevalence of obesity increased significantly between 19992000 (27.5%) and 2003-2004 (31.1%). Among women, no significant increase in obesity was observed between 19992000 (33.4%) and 2003-2004 (33.2%). The prevalence of extreme obesity (body mass index 40) in 2003-2004 was 2.8% in men and 6.9% in women. In 2003-2004, significant differences in obesity prevalence remained by race/ethnicity and by age.

MOHD SANI MADON (PhD)

23

Approximately 30% of non-Hispanic white adults were obese as were 45.0% of nonHispanic black adults and 36.8% of Mexican Americans. Among adults aged 20 to 39 years, 28.5% were obese while 36.8% of adults aged 40 to 59 years and 31.0% of those aged 60 years or older were obese in 2003-2004.
MOHD SANI MADON (PhD) 24

In US: Obesity (%)

MOHD SANI MADON (PhD)

25

In US: Obesity among adults (%)

MOHD SANI MADON (PhD)

26

 Results

In 2003-2004, 17.1% of US children and adolescents were overweight and 32.2% of adults were obese.

 Increase

in the prevalence of overweight in female children and adolescents from 13.8% in 1999-2000 to 16.0% in 2003-2004 and an increase in the prevalence of overweight in male children and adolescents from 14.0% to 18.2%.
MOHD SANI MADON (PhD)

27

In US: Obesity (%)

MOHD SANI MADON (PhD)

28

In US: Obesity among Children (%)

MOHD SANI MADON (PhD)

29

MOHD SANI MADON (PhD)

30

TOTAL DALY Status & Rank Order

Rank No. DALY Total % Total

1 Ischaemic Heart Diseases 278,73 9.8% 3

2 3 4 5 6 All mental illness Cerebrovascular Disease/stroke Road Traffic Injuries All cancers Septicemia 206,898 180,431 162,736 137,675 127,714 7.3% 6.4% 5.7% 4.9% 4.5%

7 Diabetes Mellitus
8 9 10 11 Acute Lower Respiratory tract infections Hearing loss Other respiratory disease Asthma MOHD SANI MADON (PhD)

103,44 3.7% 9
87,539 83,560 82,032 61,005 3.1% 3.0% 2.9% 2.2%

31

CHAPTER 2
APA ITU GAYA HIDUP SIHAT: Konsep & Pemahaman

1. WHAT INFLUENCES HEALTHY LIFESTYLES?

Using Physical Activity as an example  Do you consider yourself to be physically active?  What influences your decisions to be active (or not)?  What are the barriers to physical activity?  What kind of messages would you respond to positively in order to increase or maintain your level of physical activity?  Who should receive messages about physical activity in order for you to be as active as you would like?

Prolog ..we are in charge of our health!! Many of the decisions we make everyday have an impact on the quality of our lives, both now and the future. By making positive choices, large and small, we help ensure a lifetime of wellness.

What to expect
 

 

 

Describe the dimensions of wellness Identify major health problems in Malaysia and the world around us and discuss what causes them Describe the behaviours that are part of a fit and well lifestyle Explain the steps in creating a behaviour management plan to change a wellness related behaviour Discuss the available sources of wellness information Able to assess, plan and manage Health and fitness program

What exercise can do to you and your risk factors

What is risk factor?

.anything that might worsen situation/condition/level

Smoking  Drinking  Free sex  Aging  Cholestrol level  Sex 


Wellness: The New Health Goal

Wellness. Is an expanded idea of health. Not merely as being just THE ABSENCE of illness or physical disease To live rich, meaningful, vital lives The decision you make to live your life


Wellness: The New health Goal

Wellness or health ?  ..the ability to live life fully, with vitality and meaning.  Wellness is not a static goal but rather a dynamic process of change and growth.  Physical, intellectual, emotional, social, environmental, spiritual.  FMES/IREJ


The dimensions of wellness



We can optimize our health in 6 interrelated dimensions

1. 2. 3. 4. 5. 6.

Physical wellness Emotional wellness Intellectual wellness Interpersonal & Social wellness Environmental wellness Spiritual wellness

HEALTH / FITNESS ASSESSMENT

         

% FAT CV ENDURANCE MUSCLE STRENGTH MUSCLE ENDURANCE AGILITY FLEXIBILITY HR BP CHOLESTROL GLUCOSE

Physical Wellness
Eating well  Avoiding harmful habits  Halal ( ) sex and safe


Learning and recognizing symptoms of diseases/illness  Go for regular medical/dental check up  Taking steps to prevent injuries at home/roads/workplace


Emotional Wellness
Optimism  Trust  Self  esteem  Self acceptance  Self confidence  Self control  Satisfying relationship  Ability to share feelings


Intellectual Wellness
Openness to new ideas  Capacity to question and think critically & responsibly  Motivation to master new skills  Sense of humor/creativity/curiosity  Active minds  Never stops learning/lifelong learning


Interpersonal & Social Wellness

Mutually loving  Supportive individuals/groups  Good communication skills  Networking support  Contributing and participating into society


Environmental/Planetary Wellness
Love nature surrounding us  Conservation  Responsible behaviour to nature  Avoid excessive pollution to the world


Spiritual Wellness
       

Set of guiding beliefs/principles Values that give meaning and purpose to life Capacity to love Compassion Forgiveness Altruisms Joy Fulfillment/contented
Antidote to cynicism, anger, fear, anxiety, selfish

CHAPTER 3
Mengapa Kita Perlu Senaman

The 10 Best Reasons to Exercise

The best reasons to exercise revolve around health benefits. In fact, the single best reason to exercise is to get healthier. Research shows that if you exercise to stay healthy, strong and fit youre more likely to stick with your exercise regime and lose weight and stay healthy.

1. Clear skin. Regular physical activity promotes circulation and sends nutrients to your skin, making breakouts of acne less frequent. Plus, acne breakouts will clear up faster if youre regularly sending oxygen to your skin. Healthy skin is one of the best reasons to exercise.

2. Better sleep. As long as you dont exercise two hours before bed, youll get better, deeper sleep if you exercise regularly. A good night's sleep is a great reason to exercise.

3. Less stress. The more you exercise, the better youll cope with anxiety, stress and depression. Youll enjoy more naturally induced happy, positive feelings (endorphins). That alone is a great reason to exercise.

4. Delicious food. If you exercise regularly, you can indulge in your favorite gourmet chocolates without feeling guilty. Healthy weight loss will happen if you exercise regularly and you can enjoy yourself at the same time!

5. More brain cells. Exercise drives more oxygen to feed your brain, making you think quickly and clearly. Learning new physical activities such as dance or jazzercise builds new connections between your brain cells and helps clear environmental toxins.

6. Toned, defined muscles. The more you exercise, the stronger and healthier your muscles will become and the better they'll serve you. It's not all about healthy weight loss: building healthy mass is also an exercise benefit. Feeling toned is a great reason to exercise.

7. Better sex. Physical activity sends more blood to all parts of your body, making you respond more quickly to sexual activity. Youll enjoy sex more not only because youre chasing healthy weight loss youre also more confident about your body. Getting satisfied sexually is one of the best reasons to exercise.

8. More confidence. Not only will you have more confidence in yourself if you exercise regularly, youll be perceived as kinder, smarter and more confident. Feeling good about yourself is one of the best reasons to exercise.

9. Stronger immune system. Regular exercise helps combat free radicals, and you sweat out the toxins that trigger disease and infections. The health benefits of exercise include lower blood pressure, lower bad cholesterol levels, and a lower heart rate.

10. More energy. Physical activity is not only an effective weight loss method, its also a great way to increase your energy levels. Having energy to enjoy life is probably the best reason to exercise!

,,,,,,,,The benefits of exercise dont allow you to eat whatever you want whenever you want, and youll have to exercise regularly to maintain the benefits but its worth it. These are good reasons to exercise that will help you the rest of your life..

Emotional benefits of exercise: you're happier when you're healthy One of the major emotional benefits of exercise is that when you're fit, you're more creative and productive. You think faster and enjoy your downtime more.

Another health benefit of fitness is that you're more likely to be in tune with your body when you work out regularly.

Cardiovascular exercise increases your self confidence -- plus you're more likely to keep up with your friends, kids, and teammates when you're physically fit. This is another emotional benefit of exercise: you can play with your kids.

11 reasons to stay motivated for fitness



You'll build bone density for the future, making you less likely to suffer from stress fractures or even osteoporosis. This is a strong health benefit of fitness.

You'll ease symptoms of illnesses and disease, ranging from cancer to the common cold. Even arthritis and gastrointestinal disorders are relieved with treadmill exercise (and all forms of fitness). This is an emotional benefit of exercise.

You'll improve your memory, and think more quickly. Not only is this an emotional benefit of exercise, it'll serve you well as you age.

The self confidence you'll gain will positively affect your professional, personal, and social lives.

Your kids will see how healthy and fit you are -- you'll be a positive role model. The emotional benefits of exercise extend to your children.

You'll calm your mind and feel less stressed in traffic, at work, and at home. This is a strong emotional benefit of exercise.

You'll feel happier. People who exercise are more optimistic and happy than those who lead sedentary lifestyles

You can express your frustrations, disappointments, anger, and negative energy in a positive way. An emotional benefit of exercise is that you'll have more energy to improve relationships with family and friends.

If you're depressed or anxious, you may become less so when you exercise. Depression can diminish with regular physical activity, especially if you break a sweat on the treadmill! Easing depression is an emotional benefit of exercise.

You'll gain perspective about life, your problems and most situations if you're fit and healthy. You have time to reflect and think about events. A huge emotional benefit of exercise is that you'll work off the tension and can think clearly about the situation.

When you stick with your fitness plan, you'll feel better about yourself. You'll look and feel healthier, which will attract new friends (and partners, if you're looking for a date!). Feeling good about yourself is a great emotional benefit of exercise.

Exercise and Seniors

Is it safe for me to exercise?
It is safe for most adults older than 65 years to exercise. Even patients who have chronic illnesses such as heart disease, high blood pressure, diabetes and arthritis, can exercise safely. Many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.

How do I get started?

  

If you are not already active, you should begin slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness. The saying "no pain, no gain" is not true for older or elderly adults. You do not have to exercise at a high intensity to get most health benefit

For example, walking is an excellent activity to start with. As you become used to exercising, or if you are already active, you can slowly increase the intensity of your exercise program.

What type of exercise should I do?



There are several types of exercise that you should do. You will want to do some type of aerobic activity for at least 30 minutes on most days of the week. Examples are walking, swimming and bicycling. You should also do resistance (also called strength training) 2 days per week.

Warm up for 5 minutes before each exercise session.  Walking slowly and then stretching are good warm-up activities.  You should also cool down with more stretching for 5 minutes when you finish exercising.  Cool down longer in warmer weather.


Exercise is only good for you if you are feeling well.  Wait to exercise until you feel better if you have a cold, the flu or another illness.  If you miss exercise for more than 2 weeks, be sure to start slowly again.


What are some specific exercises I can do?

The following page shows some simple strength exercises that you can do at home. Each exercise should be done 8 to 10 times for 2 sets. Remember to:  Complete all movements in a slow, controlled fashion.  Don't hold your breath.  Stop if you feel pain.  Stretch each muscle after your workout.


When should I call my doctor?



    

If your muscles or joints are sore the day after exercising, you may have done too much. Next time, exercise at a lower intensity. If the pain or discomfort persists, you should talk to your doctor. You should also talk to your doctor if you have any of the following symptoms while exercising: Chest pain or pressure Trouble breathing or excessive shortness of breath Light-headedness or dizziness Difficulty with balance Nausea

New Opportunities; New Responsibilities

Infectious disease  Chronic disease  Physical fitness


Behaviors that contribute to wellness

Be physically active  Choose a healthy diet  Maintain a healthy body weight  Manage stress effectively  Avoid use of tobacco & alcohol  Protect yourself from disease and injury


Reaching wellness through lifestyle management

Getting serious about our health  Examining our current health status  Choosing a target behavior  Obtaining information about your target behavior  Finding help from outside bodies


Building Motivation To Change

Examining the pros and cons of change  Boosting self-efficacy  Identifying and overcoming key barriers to change


Enhancing Our Readiness To Change

Pre-contemplating  Contemplating: Intending to take action within 6 month  Preparation: planning to take action within a month  Action: outwardly changing behavior  Maintenance: Successful behavior


Developing Skills for Change: Creating a personalized Plan

Monitor our behavior and gather data  Analyze data and identify patterns  Set realistic and specific goals  Devise a strategy or plan of action  Make personal contract


Staying With It (adherence)

Social influences  Levels of motivation and commitment  Choice of techniques and level of effort  Stress barriers  Procrastinating/rationalizing & blaming


epilog ..we are in charge of our health!! Many of the decisions we make everyday have an impact on the quality of our lives, both now and the future. By making positive choices, large and small, we help ensure a lifetime of wellness.

CHAPTER 4
Asas Kaedah Latihan & Senaman

PASTIKAN ANDA BERSAMA SAYA

 Tahukah

anda?  Definisi & konsep kecergasan  Komponen-komponen kecergasan  A matter of principle  Memahami kadar nadi anda  Jangan salah faham lagi (misconceptions)
102

PANDUAN MERANCANG PROGRAM KECERGASAN (PRESIDENTS COUNCIL ON PHYSICAL FITNESS & SPORTS, US)
Making a Commitment  Checking Your Health  Defining Fitness  Knowing the Basics  A Workout Schedule  A Matter of Principle  Measuring Your Heart Rate  Controlling Your Weight  Clothing  When to Exercise


103

KALAU TAK PERNAH DENGAR...

 Aerobik  Anaerobik  Body

Composition  Body Type

Endomorph Ectomorph Mesomorph
104

TERMS AND TERMINOLOGIES

 Calisthenics  Contraction

Concentric Eccentric
 Flexibility

Static Ballistic/Dynamic
105

WORDS AND MORE WORDS...

 Intensity  Interval

Training  Fartlex Training  Circuit Training  Isometric Exercise  Isotonic Exercise  Slow Twitch Fibers  Fast Twitch Fibers

106

FACTS AND MORE FACTS.

 Ramai

yang bencikan senaman sehinggakan mereka lebih suka basuh sinki dari keluar bersenam.  In US more than 60% of American adults are not regularly active. In Malaysia .  Health is the first wealth  Perubahan kepada gaya hidup merupakan cara terbaik dari menghalang penyakit dan kematian awal (nyawa di tangan Allah)
107

FAKTA DAN FAKTA LAGI..

 Jangka

Hayat meningkat lebih 60% semenjak 1900an.

Lahir 1900 hidup 47 tahun. Lahir 1995 hidup 73 tahun

 Tubuh

badan kita bagaikan enjin yang akan berkarat jika kurang diguna.
108

MATLAMAT KESIHATAN 2000

 Memanjangkan

hayat hidup kehidupan

yang sihat.  Meningkatkan tahap aktiviti fizikal individu.

109

KAJIAN BERKAITAN
 Organisma

manusia di bentuk untuk aktif  Antropologis mengaitkan keperluan untuk aktif dengan tindak balas fight or flight  Otomasi membuatkan keperluan fizikal berkurangan  Ketiadaan aktiviti fizikal menyebabkan tahap kecergasan fizikal rendah.  Senario ini menyebabkan penyakit hipokinetik menular

110

A MATTER OF PRINCIPLE (PRINSIP-PRINSIP LATIHAN)

Specificity

(pengkhususan) Overload (lebih beban) Progressive (ansur maju) Regularity ( berterusan)

111

MENGENAL KADAR NADI KITA

 Kadar

Nadi Rehat (KNR)  Kadar Nadi Maksima (KNM)  Kadar Nadi Latihan @ Sasaran (KNL)  Kadar Nadi memanaskan badan (120dsm)  Kadar nadi Post Exercise (KNPost)
112

KNL = 60% (KNM - KNR) + KNR

 KNM

= 220 - Umur (40thn)  KNR = ? ( katakanlah 60)  KNL = 0.6 X (180 - 60} +60  KNL = [0.6 X 120] + 60  KNL = 72 + 60  KNL = 132 dsm
 132dsm

merupakan kadar nadi yang sepatutnya saya capai semasa beraktiviti supaya senaman saya berkesan

113

CIRI-CIRI SESI LATIHAN

 Intensity

(How Hard)  Duration (How Long)  Frequency (How Often)  Mode (What activities)

114

Jangan salah faham lagi.

Jika10 tahun lampau berat badan saya sama seperti yang ada sekarang, ini bermakna saya secergas dahulu Tidak mungkin: Komposisi badan tidak berkait terus dengan kecergasan. Gaya hidup yang lebih berpengaruh kepada kecergasan.
115

BERSENAM SAMPAI SAKIT-SAKIT MERUPAKAN CIRI-CIRI SENAMAN YANG EFEKTIF.

 Kurang

tepat: No pain No gain falsafah yang tidak sesuai lagi digunakan untuk kecergasan. Panduan terbaik: 60%-3X-30m dan beransur maju.

116

BERPELUH DENGAN BANYAK DALAM SESI SENAMAN MERUPAKAN PETUNJUK SENAMAN YANG BERKESAN.
 Salah:

Perpeluhan ialah mekanisma pengawalan suhu badan yang bergantung kepada suhu luaran. Di negara yang tidak humid dan sejuk perpeluhan adalah minimal walaupun intensiti senaman tinggi dan berkesan.
117

JIKA SAYA JALANKAN SESI ANGKAT BERAT, INI AKAN MEMBERI STRESS DAN CEDERA KEPADA PERSENDIAN SAYA
 Sebaliknya

yang betul:  Latihan bebanan dan latihan rintangan, membantu menguatkan tisu-tisu pengikat persendian dengan syarat latihan itu progresif dan berpandukan prinsip latihan yang sempurna.
118

WANITA SEPERTI SAYA DILARANG JALANKAN LATIHAN BEBANAN SEBAB TAK MAHU JADI MACAM MALIK NOR


Tak Betul: Jangan khuatir, anda tak mungkin jadi macam Malik Nor sebab orang perempuan % hormon testosterone, sejenis hormon yang membantu hipertrofi otot tersangat kecil. Hormon ini, alhamdulillah hanya ada pada lelaki tulin. Wbp sesetengah perempuanyang tak berapa tulin ada extra.
119

JIKA SAYA BERHENTI DARI MENJALANKAN LATIHAN BEBANAN, OTOT-OTOT SAYA BERTUKAR JADI LEMAK
 Otot-otot

dengan lemak bezanya seperti kayu dengan besi:  Berhenti dari latihan bebanan, atrofi otot berlaku (mengecut). Bila berhenti latihan lemak mula terkumpul, seolah-olah otot yang hilang bertukar jadi lemak.
120

SAYA PERLU MAKAN VITAMIN TAMBAHAN UNTUK BERTENAGA LEBIH

 Tak

Perlu:  Makanan yang seimbang mempunyai vitamin yang mencukupi. Lagi pula, Punca tenaga utama adalah Kabohidrat seperti nasi dan roti.
121

SEBELUM BERJOGGING, SAYA MAKAN GLUCOSE AGAR SAYA TIDAK CEPAT LETIH.
 Tidak

benar:  3 perkara akan berlaku;

 1.  2.

Rebound hypoglycemia
loya ,disorientasi, helucinasi

Merencat pembakaran lemak  3. dehidrasi

122

MINUM MINUMAN SEJUK SEMASA SENAMAN MEMBUATKAN CRAMPS DIPERUT

 Pun

tak betul:  Sebab air yang sejuk 8-15 dajah celsius akan diserap masuk ke sel dengan lebih baik dari air suam/panas.  Cramp di perut boleh terjadi jika minuman yang diambil adalah berkonsentrasi tinggi
123

OVERVIEW
1. 2. 3. 4. 5. 6. 7.

What Influences Healthy Lifestyles? Thinking about Healthy Lifestyles Incorporating New Thinking into Current Conceptualizations of Health and Lifestyles Break Overview of Health Communications and Introduction to Community-based Social Marketing Developing Health Communications to Promote Healthy Lifestyles Using Health Communications to Promote Healthy Lifestyles

1. WHAT INFLUENCES HEALTHY LIFESTYLES?

Using Physical Activity as an example  Do you consider yourself to be physically active?  What influences your decisions to be active (or not)?  What are the barriers to physical activity?  What kind of messages would you respond to positively in order to increase or maintain your level of physical activity?  Who should receive messages about physical activity in order for you to be as active as you would like?

Prolog ..we are in charge of our health!! Many of the decisions we make everyday have an impact on the quality of our lives, both now and the future. By making positive choices, large and small, we help ensure a lifetime of wellness.

What to expect
 

 

 

Describe the dimensions of wellness Identify major health problems in Malaysia and the world around us and discuss what causes them Describe the behaviours that are part of a fit and well lifestyle Explain the steps in creating a behaviour management plan to change a wellness related behaviour Discuss the available sources of wellness information Able to assess, plan and manage Health and fitness program

Behaviors that contribute to wellness

Be physically active  Choose a healthy diet  Maintain a healthy body weight  Manage stress effectively  Avoid use of tobacco & alcohol  Protect yourself from disease and injury


Reaching wellness through lifestyle management

Getting serious about our health  Examining our current health status  Choosing a target behavior  Obtaining information about your target behavior  Finding help from outside bodies


Building Motivation To Change

Examining the pros and cons of change  Boosting self-efficacy  Identifying and overcoming key barriers to change


Enhancing Our Readiness To Change

Pre-contemplating  Contemplating: Intending to take action within 6 month  Preparation: planning to take action within a month  Action: outwardly changing behavior  Maintenance: Successful behavior


Developing Skills for Change: Creating a personalized Plan

Monitor our behavior and gather data  Analyze data and identify patterns  Set realistic and specific goals  Devise a strategy or plan of action  Make personal contract


Staying With It (adherence)

Social influences  Levels of motivation and commitment  Choice of techniques and level of effort  Stress barriers  Procrastinating/rationalizing & blaming


epilog ..we are in charge of our health!! Many of the decisions we make everyday have an impact on the quality of our lives, both now and the future. By making positive choices, large and small, we help ensure a lifetime of wellness.

TQ