Multidimensional approach to living Daily process that encompasses positive behaviors in all aspects of life

Exercise and diet Emotional Spiritual Mental Social functioning

Moving in healthy patterns through your daily life Key principle is to constantly keep moving during your daily activities Separated into various categories

Strength Power Endurance Balance Cardiovascular fitness Flexibility

Department of Health and Human Services. (2011). Prevention. Retrieved from http://www.hhs.gov/safety/index.html

Eating a diet full of nutrient-dense foods Healthy diet includes eating whole grains, fruits, vegetables, low-fat or fatfree milk or milk products, lean meats and proteins

Department of Health and Human Services. (2011). Prevention. Retrieved from http://www.hhs.gov/safety/index.html

Essential to well-being Avoiding or managing stress Identify and eliminate stressors Develop coping strategies Maintain healthy relationships Engaging in creative pursuits Taking time for meditation Practicing intellectual learning activities

Department of Health and Human Services. (2011). Prevention. Retrieved from http://www.hhs.gov/safety/index.html

Ones religion with relationship with religion or a higher power Characterized by a strong sense of peace and elimination of fear Developing spiritual relationships include:

Prayer Meditation Writing in a journal Reading spiritually up-lifting books

Department of Health and Human Services. (2011). Prevention. Retrieved from http://www.hhs.gov/safety/index.html

Only 32% of U.S. adults engage in regular leisure-time physical activity*

*Marcus, B. & Forsyth, L. (2009). Motivating people to be physically active (2nd ed.). Champaign, IL: Human Kinetics

Busy schedules Poor eating habits Minimal to no exercise Stress Lack of sleep Drugs and alcohol

Inactive people know that keeping active is important to their health and still do not participate*

*OBrien-Cousins, S. & Gillis, M. (2005). Just do itbefore you talk yourself out of it: The self-talk of adults thinking about physical activity. Psychology of Sport and Exercise (6)3, 313-334.

Can you really motivate someone else? Motivation vs. inspiration Behavior will not change unless and until someone wants to change, and is ready and willing to do what has to be done!

Pre-contemplation

No thought of physical activity No intention of starting in the next six months Currently not doing anything to change

Contemplation

No physical activity Intentions to start in six months

Preparation

Some sort of physical activity has began Does not meet legislative standards

Action

Fully engaged in physical activity that meets all the standards Person has not been at this level for at least six months

Maintenance

6 months or more of exercise that meets all the standards

Most people stuck in unhealthy behaviors already know whats wrong and what they need to change People are more likely to talk themselves out of unhelpful thoughts than be talked out of them by someone else

People are motivated by the desire to seek pleasure and avoid pain* Ability to do things that bring pleasure now but cause pain later on Instant gratification

*Thayer, R.E. (2003). Calm energy: How people regulate mood with food and exercise. New York, NY: Oxford University Press.

Make physical activity a part of your day Increase activity at home

Walk more Get the whole family involved Clean the house or wash the car

Increase activity at the office

Replace a coffee break with a brisk 10 minute walk in the parking lot or around the building Take the stairs instead of the elevator

Carry a refillable water bottle with you Sugar-free flavor packets Men should consume:

3 liters or about 13 cups per day*

Women should consume:

2.2 liters or about 9 cups per day*

Mayo Clinic. (2010). Nutrition and healthy eating. Retrieved from http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

Planning ahead Portion control Set aside a time to workout Prevent idle hands Stair step your goals Learn how to cope and manage stress Dont drink your calories