How To Be Well

With
Ken Daley
Professor Emeritus
Exercise and Sport Science
Maharishi International University
Definition of “thrive”
VERB
prosper; flourish.
"education groups thrive on organization" · "a thriving economy"
synonyms:
flourish · prosper · grow vigorously · develop well · burgeon · bloom · blossom
 · do well · advance · make strides · succeed · shoot up · boom · profit · expand
 · go well · grow rich · flourishing · prosperous · prospering · growing · 
developing · burgeoning · blooming · healthy · successful · advancing · 
progressing · luxuriant · lush · prolific · booming · profitable · expanding · 
fast-growing · going strong
 Activity

• Make a list of at least three

things you are doing on a
regular basis to “thrive”.
2 minute sand timer

2 minutes

End
 Activity

• Make a list of at least three

things you are doing on a
regular basis to “thrive”.
• List three things that you could
do to increase your “thriving”.
2 minute sand timer

2 minutes

End
 Activity

• Make a list of at least three

things you are doing on a
regular basis to “thrive”.
• List three things that you could
do to increase your “thriving”.
• Share with another person
2 minute sand timer

2 minutes

End
Are You Ready?

“You take the blue pill, the story

ends, you wake up in your bed
and believe whatever you want to
believe. You take the red pill…
and I show you how deep the
rabbit hole goes.”
—Morpheus
 Stages of Change

Source : “In Search of How

People Change: Applications to
Addictive Behavior” by J.O.
Prochaska
 “ Stick with it”
Maintenance

“ I’m doing it” Action

Preparation “ I’m almost ready”

Contemplation “ I’m thinking about it”

Pre-contemplation “ It’s not for me”

Anyone here want to have a short
life?
Take away from Dr.
Thurman
An 80 year study on longevity
 Social networks represent the most important way to
change one’s life in terms of quality and quantity. P. 168
 Playing with pets does not lead to a longer life. P. 166
 More “feminine” men and women live longer. P. 178
 It is the self-aware individual who is willing to make
thoughtful adjustments that has the best chance of long
life. P. 182
 The groups you associate with often determine the
person you become. P. 208
 It was those that started active and stayed active and
those who started out less active but increased and
maintained their activity that lived the longest. P. 211
 Staying physically active is clearly important to good
health and long life. P. 211
• The best predictor or longevity is conscientiousness p.15
• Conscientiousness = thrifty, persistent, detail oriented, and responsible
p.15
• The oldest among us are happy but happiness did not cause their long
lives p.40
• Happiness and sadness are outcomes just as wellness and sickness
p.40
• Mostly doing the right things will improve both your happiness and your
health p. 48
• Parental divorce was a general and powerful rick factor for death from
injury and disease p.82
• If you feel loved and cared for you “feel better” but it does not increase
life. P. 164
• A large social network leads to a longer life. P. 164
• Those that helped others tend to live longer. P. 164
• In total; being conscientious, being in a good marriage, having healthy
habits, and working hard in a successful career is the formula. P. 165
Lifestyle Hierarchy
 The Magic Four
 Sleep
 Nutrition / Food

 Gainful / Meaningful Activity

• Exercise
• Work you love / has meaning
 Transcendence
Sleep
 How Much Sleep?
1. Newborns : 16 to 18 hours
2. By age 1 : 13 to 14 hours
3. Teenagers : < 9 ½ hours
4. Adults : 8 hours and 20 minutes
5. Seniors : 8 hours

National Sleep Foundation Poll in 2000

1. 33% adult Americans < 6.5 hours per night
2. 45% will sleep less to accomplish more
 Research on Sleep Affects
 Athletic performance
 Public safety
 Learning and memory consolidation
 Longevity
 Mental health
 Maintaining a healthy weight
 Immune health
 Increased risk of heart disease, high blood
pressure, diabetes, metabolic syndrome, and
some cancers
 Summary of Research
 Without adequate sleep, Russell Sanna,
executive director of Harvard’s Division of
Sleep Medicine said,
 “you get sick, fat, and stupid.”
Circadian Rhythm
 Normal Sleep Patterns in Young
Adults
REM Stage
AWAKE
NREM

REM
Sleep Stages

1 2 3 4 5 6 7 8
Hours of Sleep

Adapted from Berger RJ. The sleep and dream cycle. In: Kales A, ed. Sleep
Physiology & Pathology: A Symposium. Philadelphia: J.B. Lippincott; 1969.
 circadian rhythm:
roughly-24-hour cycle
in the physiological processes
of living beings

Midnight 6 AM Noon 6 PM Midnight

 Performance Errors
Sweden N = 74,927
11,000

10,000

9000
No. of Errors

8000

7000

6000

5000

4000

Midnight 6 AM Noon 6 PM Midnight

Mitler MM, et al. Sleep. 1988.

 Vehicle Accident Data
1200 International Data N = 6052
1100
1000
900
No. of Accidents

800
700
600
500
400
300
200
100

Midnight 6 AM Noon 6 PM Midnight

Mitler MM, et al. Sleep. 1988.

Overlay of Vehicle Accident Data,
Performance Errors, and Circadian
Rhythm

Midnight 6 AM Noon 6 PM Midnight

 Epworth Sleepiness Scale
Situation Chance of dozing (0-3)
Sitting and reading 0 1 2 3

Watching television 0 1 2 3

Sitting inactive in a public place—for example, a theater or 0 1 2 3

meeting
As a passenger in a car for an hour without a break 0 1 2 3

Lying down to rest in the afternoon 0 1 2 3

Sitting and talking to someone 0 1 2 3

Sitting quietly after lunch (when you’ve had no alcohol) 0 1 2 3

In a car, while stopped in traffic 0 1 2 3

Total Score

0 = would never doze 2 = moderate chance of dozing

1 = slight chance of dozing 3 = high chance of dozing
Johns MW. Sleep. 1991.
 American Academy of Sleep Medicine

Epworth Sleepiness Scale

Sleepiness in residents is equivalent to that found in

patients with SERIOUS SLEEP DISORDERS.
Mustafa and Strohl, unpublished data. Papp, 2002© American Academy of Sleep Medicine
MUM Results
 Signs of sleep deprivation
 Needing alarm clock
 Trouble getting out of bed in the morning

 Falling asleep within 5 minutes

 Napping

 Irritability
 Well rested people:
 can get up easily, no alarm clock
 fall asleep after 10-15 minutes

 do not nap

 don't get irritated easily

 How to get good sleep, part 1
 Keep a regular schedule.
 Be consistent with sleep times, including

weekends.
 Exercise regularly.
 How to get good sleep, part 2
 Eliminate caffeine and, of course, alcohol
and nicotine.
 Eliminate TV and computer use later in the

evening.
 Don't use your time in bed to plan the next

day.
 Not getting enough sleep, bed 1 or 2 hours

earlier
 How to get good sleep, part 3
 Switch off lights.
 Don't alter sleep schedule more than hour.

 When you wake in the night, don't panic and

worry that you aren't getting enough rest. It's

natural, so just take it easy and enjoy your rest.
 How to get good sleep, part 4
 "Clearly, there's a disconnect between
objective and subjective sleepiness."
 You may need to change your thinking.
Nutrition
 Dietary
Guidelines
 After a two year visit to the United States ,
Michelangelo's David is returning to Italy .....

His Proud Sponsors were:

Physical Activity
Exercise As a Habit

-a good habit
 Choose an activity you enjoy.
 Tailor your program to your own fitness level.

 Set realistic goals.

 Choose an exercise that fits your lifestyle.
 Give your body a chance to adjust to your new

routine.
 Don't get discouraged if you don't see

immediate results.
 Don't give up if you miss a day; just get back
on track the next day.
 Find a partner for a little motivation and

socialization.
 Build some rest days into your exercise

schedule.
 Listen to your body. If you have difficulty
breathing or experience faintness or prolonged
weakness during or after exercise, consult your
physician.
Have Fun!!!
and help each other
So we all win !!!
 Meaningful Activity
 Work at what you love
 Transcendence
 Where do you find meaning in your life?
 Do you feel connected with a greater

sense of self?
How To “Thrive”
Definition of “thrive”
VERB

prosper; flourish.
"education groups thrive on organization" · "a thriving economy"
synonyms:
flourish · prosper · grow vigorously · develop well · burgeon · bloom · blossom
 · do well · advance · make strides · succeed · shoot up · boom
 · profit · expand · go well · grow
rich · flourishing · prosperous · prospering · growing · developing · burgeoning ·
 blooming · healthy · successful · advancing · progressing · luxuriant · lush · pro
lific · booming · profitable · expanding · fast-growing · going strong
 Activity

• Make a list of at least three

things you are doing on a
regular basis to “thrive”.
• List three things that you could
do to increase your “thriving”.
• Share with another person
 Happiness Control

 Genetic makeup 50%

 Life circumstances 10%

 Think & act each day 40%

 Happiness "set point"
 Natural predisposition @ birth
 Can be changed

 Learn the habits of a happy person

 Can $ Buy Happiness
 Good to have money but toxic to
happiness to want money too much
 Happiness caps at $75K

 Poverty level $22,050 (4)

 It’s not money but the
perceived status it brings
 85% of Americans feel happy
 40% feeling stressed
 24% had feelings of sadness
 The more you make the
better you think you are doing
 10% moves you an equal
amount rich or poor
 Happiness Factors
 Change the ways we think and behave in
relationships
 Seek out experiences we desire

 Pursue worthy goals

 Increase Happiness
 Count Your
• Laugh Big
Blessings
 Hear the Music • Do Something Nice for
 Snog. Canoodle. Someone Else

Get It On. • Make More Money

 Nurture Your Than Your Peers
Spirituality
• Seek Positive Emotion
 Move Your Body as a Path to Success
 Increase Happiness
 Identify With Your
Heritage • Be Like the Danes: Keep
 Use a Happy Memory as Expectations Realistic
a Guide
• Make Time
 Play the Part of an
Optimist
• Visualize Happiness
 Try New Things
 Tell Your Story to • Smile
Someone
 Balance Work and Home • Marry Happy
 Here are the 24 best countries to live in the
world today:

1. Switzerland 14. New Zealand

2. Canada 15. Singapore
3. United Kingdom 16. Italy
4. Germany 17. Luxembourg
5. Japan 18. Austria
6. Sweden 19. Spain
7. United States of America 20. China
8. Australia 21. Ireland
9. France 22. United Arab Emirates
10. Norway 23. South Korea
11. Netherlands 24. Portugal
12. Denmark
13. Finland

2017: U.S. News & World Report and the University of

Pennsylvania
 Where to live (cities)
1. Melbourne 97.5 2 6. Sydney 96.1
2. Vienna 97.4 3 7. Helsinki 96
3. Vancouver 97.3 8. Perth 95.9
4. Toronto 97.2 9. Adelaide 95.9
5. Calgary 96.6 10. Auckland 95.7
 American Lifestyle Trends
 People are embracing wellness
 MUM Recreation
 Tennis
 Sailing

 Golf
 Red Flags
 Any lack in the Magic Four
 Drugs

 Smoking