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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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Take the right steps to wellness l.jpg

Take the “Right” Stepsto Wellness

Cara L. Sidman, Ph.D.

Department of Kinesiology

James Madison University


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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


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Overview

  • Introduction to wellness

  • Understanding behavior

  • Pedometers

  • How many steps are enough?

  • Take home message

Department

of

Kinesiology


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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.


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Illness/Wellness Continuum

Department

of

Kinesiology


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Department

of

Kinesiology


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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


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Dimensions of Wellness

Department

of

Kinesiology


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Factors Influencing Health, Wellness, & Physical Fitness

Department

of

Kinesiology


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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


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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


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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)


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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


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how can pedometers

help increase

physical activity behaviors?

Department

of

Kinesiology


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Improving Self-Efficacy

  • Facilitating mastery experiences

    • Feedback

    • Self-monitoring

    • Self-determined goal-setting

  • Vicarious experiences

    • Group-based pedometer programs

Department

of

Kinesiology


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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


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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


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Step Classifications

Department

of

Kinesiology

(Tudor-Locke & Bassett, 2004)


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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


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“What lies behind us and what lies before us are tiny matters compared to what lies within us.” -Oliver Wendell Holmes

questions?

comments?

[email protected]

thank you!

Department

of

Kinesiology


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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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