HEALTH AND WELLNESS

Health- is defined as the overall condition of a persons’ body or mind and the
presence or absence of illness or injury. It is also a state of complete physical, mental,
and social well-being and not merely the absence of disease or infirmity.

Wellness – is an active process of becoming aware of and making choices towards a

healthy and fulfilling life. It is more than being free from illness, it is a dynamic
process of change and growth.

Note: Being physically active is one of the best ways to keep your heart and lungs healthy. Following
a healthy diet and not smoking are other important ways to keep your heart and lungs healthy.
WHAT IS PHYSICAL WELLNESS?

Physical Wellness is the positive state of well-being and capability of an individual to design personal
programs for improving and maintaining optimum levels of health. It is a combination of many
different components (mental, social, emotional, spiritual, and physical) that expand one’s potential
to live a quality life, work effectively, and make a significant contribution to society.

Wellness reflects how one feels about life as well as one’s ability to function effectively. It is also
described as the positive component of good health. Being physically active can build physical fitness
that, in turn, provides you with many health and wellness benefits.
BENEFITS OF HEALTH AND WELLNESS

∙ Looking Good – regular physical activity is a healthy lifestyle. A healthy lifestyle such as
proper nutrition, good posture, and good body mechanics can help you look your best.

∙ Feeling Good – People who engage in regular physical activity feel better. You can resist
fatigue, are less likely to be injured, and are capable of working more efficiently.

∙ Enjoying Life – Life is more enjoyable when you engage in regular physical activity that
results in physical fitness, the key to doing more of the things you want to do.

∙ Meeting Emergencies – A fit and active person can help or assist other people when they
need help.
SEVEN DIMENSIONS OF WELLNESS

1. Physical Wellness is the dimension most commonly associated with being healthy. It
entails confidence and optimism about one’s ability to protect the physical health and take
care of health problems.

2. Emotional Wellness involves the ability to understand your own feelings, accept your
limitations, and achieve emotional stability. Furthermore, it implies the ability to express
emotions appropriately, adjust to change, cope with stress in a healthy way, and enjoy life
despite its occasional disappointments and frustrations.

3. Mental Wellness also referred to as intellectual wellness, implies that you can apply the
things you have learned, create opportunities to learn more, and engage your mind in lively
interaction with the world around you.
SEVEN DIMENSIONS OF WELLNESS

4. Social Wellness, with its accompanying positive image, endows you with the ease and
confidence to be outgoing, friendly, and affectionate toward others. Involves a concern for
oneself and also an interest in humanity and the environment as a whole.
5. Environmental Wellness refers to the effect that our surroundings have on our well-being.
Implies a lifestyle that maximizes harmony with the earth and takes action to protect the world
around us.
6. Occupational Wellness is not tied to high salaries, a prestigious position, or extravagant
working conditions. Any job can bring occupational wellness if it provides rewards that are
important to the individual—those who occupationally well have their own “ideal” job, which
allows them to thrive.
7. Spiritual Wellness provides a unifying power that integrates all dimensions of wellness.
Basic characteristics of spiritual people include a sense of meaning and direction in life and a
relationship to a higher being.
PHYSICAL FITNESS AND WELLNESS

Movement and physical activity are basic functions for which the human organism was
created. In the United States, physical activity is the second greatest threat to public
health and is often reference in new concerns about “Sitting Disease” and “Sedentary
Death Syndrome” or SeDS. (The number one threat to public health is tobacco use – the
largest cause of preventable deaths.) Over the last two decades, the world has
transitioned from where populations did not have enough to eat to one where, even in
developing countries, an abundance of unhealthy food and inactivity is causing obesity,
chronic diseases, and premature death. The life expectancy for a child in the United
States was only 47 years.
Life expectancy refers to the number of years a person is expected to live base on the
statistical average. The average life expectancy in the U.S. is 79.6 years. Japan ranks first
in the world with an overall expectancy of 84.46 years. Now people with serious illness
spend an extra 1.2 years and extra 2 years for disabled persons. Medical treatments allow
people with various chronic ailments to live longer.
Leading Health Problems

PHILIPPINES UNITED STATES

Coronary heart disease Cardiovascular disease (stroke,
Stroke heart attack, etc.)
Influenza or Pneumonia Cancer
Diabetes Hypertension
Tuberculosis Chronic lower respiratory disease
Hypertension
Cancer (Lung cancer, Breast cancer)
Kidney disease
Asthma
BEHAVIORS THAT CONTRIBUTE TO WELLNESS

∙ Be physically active.
∙ Choose a healthy diet.
∙ Maintain healthy body weight.
∙ Manage stress effectively.
∙ Avoid tobacco and drug use and limit alcohol consumption
∙ Protect yourself from disease and injury.
∙ Maintain meaningful relationships.
WHAT IS PHYSICAL ACTIVITY?

According to the Department of Health and Human Services' "2008 Physical Activity
Guidelines for Americans," physical activity generally refers to a movement that enhances
health. Physical activity is any body movement that works your muscles and requires more
energy than resting. Walking, running, dancing, swimming, yoga, and gardening are a few
examples of physical activity. A bodily movement produced by skeletal muscles. It requires
energy expenditure and produces progressive health benefits – can be of light intensity or
moderate to vigorous intensity.
Exercise is a type of physical activity that's planned and structured. Lifting weights, taking
an aerobics class, and playing on a sports team are examples of exercise. Physical activity
is good for many parts of your body. This article focuses on the benefits of physical activity
for your heart and lungs. The article also provides tips for getting started and staying
active, and it discusses physical activity as part of a heart-healthy lifestyle.
WHAT IS PHYSICAL FITNESS?

Physical Fitness is considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, be healthy, resist hypokinetic diseases, and meet
emergencies. In another way, a set of physical attributes allows the body to respond or
adapt to the demands and stress of physical effort – to perform moderate-to-vigorous
levels of physical activity without becoming overly tired.
 It consists of health-related physical fitness and skill-related physical fitness, which have
at least 11 components, contributing to the total quality of life. Physical fitness also
includes metabolic fitness and bone integrity. Although physical fitness is the result of
many things, optimal physical fitness is not possible without regular exercise. Levels of
fitness depend on such physiological factors as the heart’s ability to pump blood and the
size of muscle fibers.
A person must perform enough physical activity to stress the body and cause long-term
physiological changes to develop fitness. The only exercise that will significantly improve
fitness. Physical Fitness comprises two repeated concepts: general fitness (a state of
health and well-being) and specific fitness (a task-oriented definition based on performing
specific aspects of sports or occupations). Physical fitness is generally achieved through
exercise, correct nutrition, and enough rest. It is an important part of life.
FITNESS STANDARDS

1. Health Fitness Standards – is the lowest fitness requirement for maintaining good
health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-
skeletal injuries.
The health fitness standards proposed here are based on linking minimum fitness values to
disease prevention and health. Attaining the health fitness standard is conducive to a low
risk of premature hypokinetic diseases and requires only moderate physical activity. A 2-
mile walk in less than 30 minutes, five or six times a week, seems to be sufficient to achieve
the health-fitness standard for cardiorespiratory endurance.

2. Physical fitness standards - is a fitness level that allows a person to sustain moderate-
to-vigorous physical activity without undue fatigue and the ability to closely maintain this
level throughout life.
COMPONENTS OF PHYSICAL FITNESS

1. Health-Related Components
This refers to the ability to perform activities of daily living without undue fatigue. It
focuses on organic proficiency. These components are directly associated with good health
and reduced risk of hypokinetic disease. Possessing a moderate amount of each component
of health-related fitness is essential to disease prevention and health promotion. Still, it is
not essential to have exceptionally high levels of fitness to achieve health benefits. High
levels of health-related fitness relate more to performance than to health benefits.
a. FLEXIBILITY - the ability of the muscle and joints to go through the full range of motion. It
involves four basic movements, namely:
a. Flexion – bending a body segment
b. Extension – straightening a body segment
c. Abduction – moving a limb away from the body
d. Adduction – moving a limb toward the body.

It depends on joint structure, the length and elasticity of connective tissue, and nervous
system activity. Flexible, pain-free joints are important for good health and well-being.
Inactivity causes the joints to become stiffer with age. Stretching exercises can help ensure
a healthy range of motion for all major joints.
b. CARDIOVASCULAR ENDURANCE - the capacity of the heart, blood vessels,
and lungs to adapt to physical exertion for a prolonged duration.
It depends on such factors as the ability of the lungs to deliver oxygen from the
environment of the bloodstream, the heart’s capacity to pump blood, the ability of
the nervous system and blood vessels to regulate blood flow, and the capability
of the body’s chemical system to use oxygen and process fuels for exercise.

c. MUSCULAR STRENGTH - the ability or capacity of a muscle or muscle group to

exert a one-time maximal force against resistance through a full range of motion.
It depends on such factors as the size of muscle cells and the ability of nerves to
activate muscle cells. Strong muscles are important for the smooth and easy
performance of everyday activities, such as carrying groceries, lifting boxes, and
climbing stairs, as well as emergency situations. They help keep the skeleton in
proper alignment, preventing back and leg pain and providing the support
necessary for good posture.
d. MUSCULAR ENDURANCE - the ability of a muscle or muscle group to
perform or sustain a submaximal muscle contraction repeatedly over a period
of time.
It depends on such factors as the size of muscle cells, the ability of muscles to
store fuel, and the body supply to muscles. Muscular endurance is important for
good posture and for injury prevention. Muscular endurance helps people cope
with the physical demands of everyday life and enhances performance in sports
and work.
e. BODY COMPOSITION - relates to the makeup of the body in terms of muscle,
bone, fat, and other elements. It is also referring to the relative amount of fat-
free mass (muscle, bone, and water) and fat in the body.
Healthy body composition involves a high proportion of fat-free mass and an
acceptably low level of body fat, adjusted for age and gender. A person with
excessive fat – especially when excess fat is located in the abdomen – is more
likely to experience a variety of health problems. The best way to lose fat is
through a lifestyle that includes a sensible diet and exercise.
2. Skill Related Components

a. AGILITY -It is the ability of the individual to quickly shift or change the direction of the body
from one point to another.
b. BALANCE- It is the ability of the individual to maintain some degree of equilibrium while
moving or standing still.
c. COORDINATION-It is the harmonious working relationship between the skeletal muscle and
nerves in one aspect of the movement.
d. POWER-It is the ability to perform one explosive muscle effort in a short period of time.
e. SPEED-It is the ability to perform a task or move from one point to another in the shortest
possible time.
f. REACTION TIME is the time required to produce an appropriate and accurate physiological or
mechanical response to some external stimulus.
NUTRITION FOR WELLNESS

Good nutrition means that a person’s diet supplies all the essential nutrients for healthy body
functioning, including tissue growth, repair, and maintenance.
Nutrients – a substance that provides nourishment for the growth and maintenance of life.
3 Fuel Nutrients (Macronutrients):
❖ Carbohydrates
❖ Fat
❖ Protein
3 Regulatory Nutrients (Micronutrients):
❖ Vitamins
❖ Minerals
❖ Water
Dieting – the practice of eating food in a regulated/supervised way to
decrease, maintain or increase body weight and prevent and treat
diseases.

Types of Diets:
1. The Dash Diet (Dietary Approaches to Stop Hypertension) – originally designed as a heart-
healthy diet to help lower high blood pressure and also has been embraced by people seeking
to lose weight. The recommended caloric intake is 1,600-2,200 calories.
2. Volumetric Eating Plan – focuses on maximizing the volume of food and limiting calories by
emphasizing high-water content or low-fat foods, low fat-fat cooking techniques, and
extensive use of vegetables. The average daily caloric intake is reduced by 500-1,000 calories.
3. Best Life Diet – deals extensively with emotional eating. Caloric intake averages about 1,700
calories, with the maintenance of daily moderate physical activity.
4. Weight Watchers Diet – encourages dieters to eat filling foods that keep hunger at bay,
primarily foods rich in protein and fiber. This diet has an approximate 1,000-caloric per day
deficit.
 Types of Diets:
5. Ornish Diet – a very low-fat, vegetarian-type diet where dieters are not allowed to drink
alcohol or eat meat, fish, oils, sugar, or white flour. The average caloric intake is about 1,500
calories.
6. Zone Diet – proposes that proper macronutrient distribution is critical to keep blood sugar
and hormones in balance and thus prevent weight gain and disease.
7. Atkins Diet – minimal amounts of carbohydrates are allowed. A typical daily diet plan is
about 1,500 calories.
8. South Beach Diet – emphasizes low-glycemic foods to decrease craving for sugar and
refined carbohydrates. A typical dietary plan provides about 1,400 calories per day.
9. Glycemic Index Diet – based on ranking carbohydrate foods according to how much food
raises the person’s blood sugar level. Caloric intake ranges between 1,000-1,500 calories per
day.
 Types of Diets:
10. Biggest loser Diet – encourages small, frequent meals that emphasize filling calories,
portion control, and an increase in daily physical activity and exercise. Caloric intake ranges
from about 1,200-1,800 calories.
11. Mediterranean Diet – not specifically a dietary plan for weight reduction. This emphasizes
daily fruits, vegetables, whole grains, flavorful herbs, and spices, and physical activity is part
of the daily pattern.
12. Paleo Diet (Paleolithic or Caveman Diet) devoid of all processed foods. The diet is based on
animal protein, is low on carbohydrates, and includes lean meat, nuts, and berries –
foods that were available to ancient humans. Most nutrition experts do not recommend the
non-scientific Paleo Diet due to underlying flaws.
BODY COMPOSITION

Body composition refers to the fat and nonfat components of the human body; important in
assessing recommended body weight.
Recommended body weight is body weight at which there seems to be no harm to human
health; healthy weight.
Underweight refers to an extremely low body weight.
Overweight is an excess amount of weight against a given standard, such as height or
recommended percent body fat.
Obesity is an excessive accumulation of body fat, usually at least 30 percent greater than
recommended body weight.
Body Mass Index (BMI) is a technique to determine thinness and excessive fatness that
incorporates height and weight to estimate critical fat values at which the risk for disease
increases.
Factors Affecting Body Composition

1. Gender
Men tend to have more muscle mass than women.
Women have more fat mass than men.
2. Age
3. Diet
4. Activity Level – determined how hard your heart works during activities/exercises.
❖ Sedentary – gets little to no exercise (low intensity)
❖ Moderate – gets less than 2 ½ hours per week of exercise (moderate intensity)
❖ High – gets at least 1 hour and 15 minutes every week of vigorous exercise (maximum
efficiency)
 Weight Management- is the process of adopting long-term lifestyle modification to maintain
healthy body weight. Considers not only weight loss but also the maintenance of a healthy
body over time. The importance of weight management is to reduce the risk of developing
serious health problems (heart diseases, high blood pressure, breathing problems, cancer).

Methods of Weight Management

1. Eating a healthy diet.
2. Increasing physical activity levels.
3. Getting more quality sleep.