The seven dimensions of wellness

Transcription

1 The seven dimensions of wellness Community Weight Race March 23, 2010 Lisa Fahney, CHES Occupational Health Educator SAINTS Health Services for Business

2 Agenda Definition of wellness What does wellness mean to you? Wellness goal Wellness principles Understanding the 7 dimension of wellness Self assessment Questions

3 Definition of wellness An active process through which people become aware of, and make choices towards, a more successful existence. -National Wellness Institute

4 What is wellness? What does wellness mean to you?

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6 Wellness goal

7 Wellness goal (cont.) Varies from person to person Wellness perfection myth No perfect finite score Fluctuates with life experiences Dimension balance & out-of-balance

8 Wellness principles Holistic Balanced Self-responsibility Positive and proactive

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10 Social wellness Ability to interact with people Relationships with: Community Family Friends Nature I am part of the group; not the center of it

11 Benefits of social wellness People who maintain their social network and support systems do better under stress Touching, stroking, and hugging can improve health Laughter really is good medicine Warm, close friendships cause higher levels of immunoglobulin A A strong social network can create a good mood and enhance self-esteem

12 Lack of social wellness and your health Increased risk to illness Death rate 2-3 times higher Increase in cholesterol levels Approximately 20% of Americans feel lonely or isolated during their free time

13 Strategies for improving social wellness Healthy Relationships Connect with a friend/loved one each day Make time for one social activity each week Practice active listening and assertive communication Join a volunteer group, church group, or community organization Choose to socialize with positive people

14 Physical wellness Has components to make the body healthy and fight disease Regular physical activity Endurance Flexibility Strength

15 Physical wellness (cont.) Good nutrition Adequate sleep Seat belt use Managing disease & illness Medical self-care

16 Physical Wellness (cont). Discourages the use of: Tobacco Drugs Excessive alcohol consumption Physical benefits Psychological benefits

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18 Western diet

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21 Differences in life span People who: Exercise regularly Eat nuts five times a week Have normal blood pressure Are not diabetic Maintain normal weight Are vegetarian Live an extra: 2.4 years 2.5 years 3.7 years 6.6 years 11 years 1.5 years

22 Basic nutrition The Food Guide Pyramid: Based on a 2000 kcal/day diet** Focuses on a variety of foods Emphasizes balance of food groups Stresses correct portion sizes Includes daily physical activity

23 Steps for improving physical wellness Exercise on most days of the week (30 + minutes per session) Use the stairs instead of the elevator Walk whenever possible Get consistent and adequate sleep (7-8 hours) Learn to recognize signs of illness Listen to your body Eat breakfast Eat from the FGP If you smoke, stop and avoid second-hand smoke

24 Shrug shoulders up, lower slowly Hold 5 seconds, Repeat 5 times Do Not: Allow the head to drop

25 Slowly roll shoulders forward, repeat backwards Repeat 10 times each direction Do Not: Move too quickly Drop your head forward Clench your fists

26 Slowly 10 times forward, then backward Repeat in each direction Do Not: move too quickly allow your head to drop

27 Reach up to ceiling, up on toes Hold 5 seconds, repeat 2 times Do Not: stay flat footed

28 Reach up and turn to Right, slowly turn to the Left Hold 5 seconds each direction, Repeat 2 times Move the whole body Look over your shoulder Do Not: be too stiff in the trunk

29 Feet shoulder width apart, toes pointed straight, squat with a straight back, keep heels down Hold 30 seconds Do Not: Drop the head Arch your back

30 Hands on hips, gently lean backward Hold 10 seconds Do Not: Fall over! Hyperextend the knees Lean too far back

31 Emotional Wellness Ability to feel and express the entire range of human emotions and to control them Awareness and acceptance of one s feelings. The degree to which you feel positive and enthusiastic about oneself and life.

32 Tips to increase emotional wellness Practice optimism Spend time with friends and family discussing important personal concerns and being supportive of each other Smile at least 20 times a day Identify the stressors in your life and learn new strategies to cope with them. Take 15 minutes every day to renew, recharge, and de-stress Learn to see problems as opportunities for growth.

33 Occupational wellness Personal satisfaction and enrichment through work Contribution of your unique gifts, skills, talents to work in ways that are personally meaningful and rewarding

34 Occupational wellness Choose a career that is consistent with your values, interests, beliefs Work all the time you work improve time management, organizational skills Do the hard things first each morning and after lunch Take 5 minute mini-breaks and time for lunch Use your vacation time Set boundaries between work and home

35 Spiritual wellness Process whereby your actions become more consistent with your beliefs and values; resulting in a world view or big picture of life

36 Reaching spiritual wellness Know what you believe-- --identify your beliefs, values, commitments Walk your talk work towards living according to your belief system Meditate, pray, or practice quiet reflection every day Grow in your beliefs through reading, participation in religious/community service groups

37 Stress management technique-meditation m/

38 Intellectual wellness Ongoing expansion of knowledge and skills through creative, stimulating mental activities Continued development of intellectual curiosity through reading, problem solving, and learning new skills

39 Tips for increasing intellectual wellness Cut your TV viewing in half; watch learning programs Take a seminar or class on a regular basis Learn a new hobby Read more Do word or math puzzles Play, or learn to play a musical instrument

40 Environmental wellness Caring for the earth Going green Sustainable Earth Protection of resources Living in harmony with our surroundings

41 Signs of good environmental wellness You are aware of the limits of earth s natural resources You conserve energy You recycle paper, cans, glass as much as possible You enjoy, appreciate, and spend time outside in natural settings You do not pollute the air, water, or earth if you can avoid doing so You avoid second-hand smoke

42 Tips to improve environmental wellness Stop your junk mail Contact the major senders of junk mail saying take me off your list stopjunk.com privatecitzen.com Snip your six-pack rings Don t leave your water running Use recycled paper bags when shopping

43 Wellness dimensions overview Review wellness dimensions self assessment Which dimensions are you most satisfied with? What changes would allow you to have a better balance in all 7 dimensions?

44 Thank you for your time!

45 Online resources wellquiz/ wellness-monitor.html

46 Sources National Wellness Institute University of California, Riverside First Advantage University of Wisconsin Stevens Point The Culprit & The Cure