Introduction to Health and Wellness

Health and Wellness Overview

Exercise

Aerobic Exercise (Cardio)

Stimulates heart rate and breathing rate. Examples include:

• Spinning
• Running
• Swimming
• Walking

Anaerobic Exercise

Short, strength-based activities with short exertion and high-intensity movement. Examples include:

• Weight Lifting
• Sprinting
• Jumping

Nutrition

Proteins

Large, complex molecules required for the structure, function, and regulation of the body's tissues and organs. Made of amino acids.

The Five Main Food Groups

• Vegetables
• Fruit
• Grain
• Protein
• Dairy

Food Pyramid

A nutritional diagram in the shape of a pyramid.

Nutrients

Substances in food that your body needs.

• Macronutrients: Provide calories and energy (carbohydrates, protein, fat)
• Micronutrients: Only needed in small amounts

Diseases

Cancer

A disease where abnormal cells divide uncontrollably and destroy body tissue. Examples include:

• Breast Cancer
• Prostate Cancer
• Skin Cancer
• Lung Cancer
• Leukemia (can't fight infection)

Health and Wellness

Health

A state of complete well-being (not just the absence of disease), encompassing mental, emotional, social, and physical well-being.

Seven Dimensions of Wellness

1. Social: Relate and connect with other people.
2. Emotional: Acknowledge and share feelings.
3. Spiritual: Establish peace in life.
4. Environmental: Recognize our responsibility for the environment around us.
5. Occupational: Get personal fulfillment from our job.
6. Intellectual: Open our minds to new ideas.
7. Physical: Maintain a healthy quality of life.

Stress and Stress Management

Stress Management Tools

1. Get Moving
2. Engage Socially
3. Avoid Unnecessary Stress
4. Alter the Situation (change the way you operate your daily life)
5. Adapt to the Stressor (change expectations/attitude to stressful situations)
6. Accept Things You Can't Change
7. Make Time for Fun and Relaxation

Eustress

Not just a different type of stressor, but the positive reaction to stress that creates a desire to achieve and overcome a challenge.

Harmful Substances

Tobacco

The #1 risk factor for lung cancer and one of the main risk factors for many chronic diseases (cancer, lung diseases, cardiovascular disease).

Effects of Tobacco:

• Compromises the immune system
• Decreases bone density
• Damages the heart and lungs
• Possible blindness

Effects of Weed

• Immediate effect on the brain and sense of perception
• Increased heart rate
• Irritates bronchial passages and lungs
• THC releases a lot of dopamine (can cause hallucinations/delusions)
• Might damage the immune system

Goal Setting

SMART Goals

• Specific
• Measurable
• Acceptable
• Realistic
• Time-Specific