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Take the “Right” Steps to Wellness

Take the “Right” Steps to Wellness. Cara L. Sidman, Ph.D. Department of Kinesiology. James Madison University.

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Take the “Right” Steps to Wellness

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  1. Take the “Right” Stepsto Wellness Cara L. Sidman, Ph.D. Department of Kinesiology James Madison University

  2. American philosopher & psychologist 1908-1970 Abraham Maslow   “If you plan on being anything less than you are capable of being, you will probably be unhappy all the days of your life.”“What is necessary to change a person is to change his/her awareness of him/herself.” Department of Kinesiology

  3. Overview • Introduction to wellness • Understanding behavior • Pedometers • How many steps are enough? • Take home message Department of Kinesiology

  4. What is Wellness? Wellness is optimal health and vitality. Wellness is the loving acceptance of yourself. Wellness is a way of life – a lifestyle you design to achieve your highest potential for wellbeing. Wellness is the integration of many different components (social, emotional, spiritual, intellectual, and physical) that expand one’s potential to live (quality of life) and work effectively and to make a significant contribution to society. Wellness is a process – a developing awareness that there is no end point, but that health and happiness are possible in each moment, here and now. Department of Kinesiology Wellness is a product – the positive component of health.

  5. Illness/Wellness Continuum Department of Kinesiology

  6. Department of Kinesiology

  7. Halbert Dunn’s High Level Wellness “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable of functioning within the environment.” Department of Kinesiology

  8. Dimensions of Wellness Department of Kinesiology

  9. Factors Influencing Health, Wellness, & Physical Fitness Department of Kinesiology

  10. Iceberg Model of Wellness State of Health Lifestyle/Behavioral Level Cultural/Psychological/Motivational Level Spiritual/Being/Meaning Realm What determines your behaviors? Department of Kinesiology

  11. Environmental Personal Behavior Understanding Behavior Triadic Reciprocal Causation • Implications of accepting a triadicreciprocal causation perspective: • Cognitions (i.e., self-efficacy) are assumed to play a role in behavior • Learn through the consequences of own actions • An individual’s beliefs can be influenced by external environmental factors Department of Kinesiology

  12. Self-Efficacy • ‘Unless people believe they can produce desired effects by their actions, they have little incentive to act. Efficacy belief, therefore, is a major basis for action’ • Self-Efficacy‘Beliefs in one’s capabilities to organize and execute courses of action required to produce given attainments’ Department of Kinesiology (Bandura, 1997)

  13. Mastery Experiences Behavior Vicarious Experiences Choice Effort Persistence Self-Efficacy Imaginal Experiences Verbal Persuasion Cognition Physiological States Emotional States Self-Efficacy Clear success or failure master (performance) experiences are the most powerful sources of self-efficacy information. Department of Kinesiology

  14. how can pedometers help increase physical activity behaviors? Department of Kinesiology

  15. Improving Self-Efficacy • Facilitating mastery experiences • Feedback • Self-monitoring • Self-determined goal-setting • Vicarious experiences • Group-based pedometer programs Department of Kinesiology

  16. 10,000 steps? • Where did it come from? • NOT for everyone • Older adults, chronic diseased populations • Those with 3500-5500 steps/day on average. • Children • 11,000 steps/day for girls • 13,000 steps/day for boys • Some individuals can accumulate 30-minutes of moderate intensity activity with fewer than 10,000 steps/day • Any benefits to the 10,000 step goal? Department of Kinesiology

  17. GOAL SETTING • Self-determined goal setting is recommended • 1 week of baseline • Personal goals • 30 min of walking = ~3000-4000 steps • 1 mile = ~2000 steps • Effort-adherence tradeoff Department of Kinesiology

  18. Step Classifications Department of Kinesiology (Tudor-Locke & Bassett, 2004)

  19. Take Home Message • Achieving wellness is dynamic • Face in the “right” direction • Believe in your ability to change • Set individual step goals! Personal responsibility+supportive environment=SUCCESSFUL BEHAVIOR CHANGE! Department of Kinesiology

  20. “What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Oliver Wendell Holmes questions? comments? sidmancl@jmu.edu thank you! Department of Kinesiology

  21. Selected References • Egger, G. & Swinburn, B. (1997). An “ecological” approach to the obesity pandemic. British Medical Journal, 315, 477-480. • Sidman, C.L., Corbin, C.B., & Rhea, M. (2003). An examination of the 10,000-step goal in sedentary women with different baseline step counts. Women in Sports & Physical Activity Journal, 12(2), 111-126. • Travis, J.W. & Ryan, R.S. (2004). The Wellness Workbook: Celestial Arts, Berkeley. • Tudor-Locke, C. & Bassett (2004). How many steps/day are enough? Sports Medicine, 34(1), 1-8. Department of Kinesiology

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