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Seven Dimensions of Wellness

Seven Dimensions of Wellness. Physical Wellness. …is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. Exercise Eating well Avoiding harmful habits Making responsible decisions about sex

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Seven Dimensions of Wellness

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  1. Seven Dimensions of Wellness

  2. Physical Wellness …is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. • Exercise • Eating well • Avoiding harmful habits • Making responsible decisions about sex • Proper use of the medical profession • Safety at home, on the road, and on the job • Stress management

  3. Physical Activity vs. Exercise Physical activity is defined as movement that involves contraction of your muscles. Any of the activities we do throughout the day that involve movement — housework, gardening, walking, climbing stairs — are examples of physical activity. Exercise is a form of physical activity that is planned, structured and done to improve at least one aspect of physical fitness that is, strength, flexibility or aerobic endurance.

  4. What are the BENEFITS of exercise? • Reduces stress • Lifts depression • Improves body image and builds self-esteem • Gives you MORE energy • Increases mental focus • Lessens the risk of osteoporosis • Improves digestion • Enhances quality of sleep • Tones and firms muscles • Enables weight loss and keeps it off • Improves circulation and helps reduce blood pressure • Alleviates menstrual cramps and helps manage menopause • Enhances coordination and balance

  5. BENEFITS continued… • Improves posture • Lowers resting heart rate • Improves body composition • Makes the body more agile • Enriches sexuality • Enhances immune system • Improves liver function • Helps to alleviate varicose veins • Increases heart strength and efficiency • Makes calcium transport in the heart and body more efficient • It slows down aging • It reduces the need for drug treatment

  6. Fitness Components • Flexibility • Range of motion around a joint • Strength • Maximal strength is when a group of muscles works together to move something ONE time • Endurance • The ability of a muscle or group of muscles to perform work for an extended amount of time. • Body Composition • How much body fat do you have?

  7. GETTINGSTARTED…. Conditions to consider BEFORE starting a workout: Health History Your age & level of Fitness Hypertension Pregnancy

  8. STRUCTURE OF A WORKOUT • Warm Up (5 minutes) • Meat (body) of your workout – Cardiorespiratory or Muscular conditioning • Steady State • Interval • Circuit • Cool Down • Aerobic if needed • Flexibility/Stretching & Relaxation

  9. Finding your Target Heart Rate • 220 – AGE = Approximate Max Heart Rate • Max Heart Rate – Resting HR = Heart Rate Reserve • (HRR x 50%) + Resting HR = Lower Level • (HRR x 90%) + Resting HR = Higher Level

  10. Ways to Monitor Intensity • The Talk Test • Can you say a sentence without needing a breath? • Rate of Perceived Exertion • Scale of 1 to 10 – how hard are you working? • Taking a Heart Rate • Are you in your target range?

  11. What is the recommended amount of EXERCISE?

  12. MODERATE level of intensity • 2 hours and 30 minutes a week • AND • at least 2 days of strength training for the major muscle groups • VIGOROUS level of intensity • 1 hour and 15 minutes a week • AND • at least 2 days of strength training for the major muscle groups

  13. Things to help you stay motivated… Set specific, manageable goals Schedule a regular workout time Think FUN and VARIETY Change your perspective Workout with a friend Keep a journal Reward yourself And remember…. The end result is a HEALTHIER YOU!!!

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