Lifestyle Management

Chapter One
Increases in Life Expectancy
 Increases in health-related knowledge and medical technology/care have
vastly increased life expectancy since the 19th century
 1850 Average Life Expectancy –
 2017 Average Life Expectancy –
Chronic vs Infectious Disease Trends
Chronic vs Infectious Disease Trends
What are behaviors that contribute to wellness?
Other steps towards wellness….
 Developing meaningful relationships
 Planning ahead for successful aging
 Learning about the healthcare system
 Being aware of environmental factors
The Healthy People Initiative - Healthy People 2020
 Aims to:

 National Health goals are set based on 10-year agendas

 Concrete steps are taken to prevent diseases & injuries
 Promote healthy lifestyle choices in schools & the workplace
 Improve the nation’s preparedness for emergencies
 Strengthen public health policy
 Address health disparities based on socioeconomic status
 Promote healthy development for all ages and all demographic groups
Reaching Wellness Through Lifestyle Management
 Examine your current health habits:

 Choose a target behavior:

Learn about your target behavior:
 How does this behavior affect your current wellness?
 How does it affect your future wellness?
 Why would changing this behavior be beneficial?
 Examine the pros and cons of change
How can we boost self-efficacy?
 Locus of Control
 Identify and Overcome Barriers
 Visualization and Self Talk
 Imagine yourself successfully engaging  Dealing with Relapse
in a new, healthier behavior  Forgive yourself, give yourself credit for
the progress you’ve made, and move on
 Role Models & Other Supportive
Individuals
Transtheoretical Model: “Stage of Change”
Processes of Change
 Cognitive Processes (Strategies)
 Increasing Knowledge
 Warning of Risk
 Caring About the Consequences
 Comprehending Benefits
 Increasing Healthy Opportunities
 Behavioral Processes (Strategies)
 Substituting Alternatives
 Enlisting Social Support
 Rewarding Yourself
 Committing Yourself
 Reminding Yourself
Applying Processes of Change
1. Precontemplation

2. Contemplation
Applying Processes of Change
3. Preparation

4. Action

5. Maintenance
 TTM: Across Stages

5 5

4 4

3 3
Self-efficacy Pros
2 Cons
2

1 1

0 0
Precontemplation Contemplation Preparation Action Maintenance Precontemplation Contemplation Preparation Action Maintenance
 Creating a Plan for Change
 1. Monitor your Behavior and Gather Data
 What was the activity, when and where did it
happen?
 4. Devise a plan of action
 2. Analyze the Data and Identify Patterns  Identify resources, modify environment, reward
 When was the activity most likely to occur? yourself, involve the people around you

 3. Set a SMART goal  5. Make a personal contract

 Specific, measurable, attainable, realistic, timely  State your goal, the steps you plan on taking to
get there and the date you expect to reach the
goal
Forming a SMART Goal
 Target Goal: Increase physical activity
 SMART Goal:
 I will go to the gym for 30 minutes, 3 times each week.
 I am going to walk around my neighborhood for 15 minutes every day.
 I will go to the AWC and use the elliptical 2 times this week for 30 minutes.

 Target Goal: Form healthy eating habits

 SMART Goal:
 I am going to pack my lunch with 1 serving of fruit every day.
 I am going to eat breakfast every day before my first class.
 I am going to eat 3 servings of vegetables every day for the next week.