This document discusses elements of a healthy lifestyle, including the importance of physical, social, emotional, and spiritual well-being. It identifies domains of wellness and explains that planning and goal setting are critical to maintaining wellness. Stress is discussed as well as its effects on health and different stress management techniques. The document also addresses lifestyle habits that can negatively impact fitness like smoking, drug and alcohol abuse. Cancer and heart disease are explained along with risk factors and how exercise and diet can help prevent these conditions.

1. Chapter 2: Creating A Healthy
Lifestyle
McGraw-Hill/Irwin © 2012 McGraw-Hill Companies. All Rights Reserved.

2. 2-2
Why should you be concerned
about your lifestyle?
• Physical activity is critical to a healthy
lifestyle
• Social, emotional, mental and spiritual
stability are also critical
• Choosing a healthy lifestyle can lead to
illness prevention

3. 2-3
Elements/Domains of Wellness
• Social wellness
• Physical wellness
• Emotional wellness
• Career wellness
• Intellectual wellness
• Environmental
wellness
• Spiritual wellness
• Financial wellness

4. 2-4
• Planning is critical for wellness and
involves:
– Assessment of lifestyle
– Setting goals
– Planning your program
– Implementing the program
– Rewards for goal attainment
– Continually assessing your plans and goals

5. 2-5
• A healthy lifestyle integrates the
following:
–Physical activity
–Stress management
–Elimination of controllable risk factors,
including alcohol, smoking, and drug
abuse

6. 2-6
What is the effect of stress on a
healthy lifestyle?
• Stress is linked to:
– Disease
– Declines in daily performance
– Reduced quality of life
• Stress is the result of a stimulus, or
stressor

7. 2-7
• Stress can be beneficial and is necessary
for growth and development
– If prolonged, it may become harmful
• Stressors:
– Eustress = stress that is beneficial
– Distress = detrimental response or negative
stressor
– Fine line between good and bad stress

8. 2-8
The Psychological or Cognitive
Response to Stress
• Once the stressor is applied,
psychological or thought processes take
over
• Ultimately the response is dependent on
how the individual views the situation

9. 2-9
The Physiological Response to
Stress
• Three stage response in the body:
– Alarm
– Resistance
– Exhaustion
• Nervous & endocrine systems regulate systems
of the body relative to stress
– Nervous system response is short-lived
– Endocrine system response is long lasting

10. 2-10
• Alarm stage
–Fight or flight response
• Resistance stage
–Body adjusts to stress
• Exhaustion stage
–Results if stress is persistent
–May result in illness and/or death

11. 2-11
Exercise and Stress
Reduction
– Physical activity is
often used to reduce
stress
– A “high” is often
achieved through
exercise both during
and immediately
following
– Consistent exercise
also results in lowering
resting blood pressure
and cholesterol

12. 2-12
Personality and Stress
• Personality traits were once linked to
cardiovascular disease:
– Type A person
– Type B person
– Type C person
• Now evidence shows disease risk is more
related to an individual’s ability to cope
with anger and hostility

13. 2-13
Coping with Stress and Stress
Management
• Coping
– An attempt to manage stress so that it does not
dominate your life
• Some coping methods are safe and
effective
– Defense mechanisms are not normally effective

14. 2-14
• Stress management:
– Must realize own
responsibility for well-
being
– Perception is under
your control
– Can utilize exercise
and modify thought
processing
• Relaxation techniques
– Classified as muscle-
to-mind or mind-to-
muscle

15. 2-15
• Relaxation techniques include:
–Progressive relaxation
–Massage
–Biofeedback
–Yoga
–Meditation
–Imagery
–Autogenic training (hypnosis)

16. 2-16
How can you prevent
coronary artery disease?
• #1 worldwide killer of men and
women
• 40% of deaths in the US are
attributed to coronary artery disease
(CAD)

17. 2-17
• Cardiovascular diseases are a broad
range of diseases that impact heart and
flow of blood:
– Coronary artery disease (CAD)
– Heart attack
– Heart failure
– High blood pressure
– Stroke
– Congenital heart disease
– Arrhythmias
– Peripheral artery disease
– Pericarditis
– Cardiomyopathy

18. 2-18
• CAD:
– Result of fatty
accumulation in the
coronary arteries
– Involves a narrowing
of arteries
– Blockage = myocardial
ischemia
• Risk factors may be:
– Controllable
– Uncontrollable

19. 2-19
Effects of Exercise and Diet on
Risk Factors
• Increased physical activity results in a
decreased number of deaths attributed to
CAD
• Good dietary habits can be beneficial in
reducing CAD
• Lifestyle changes can reduce coronary
atherosclerosis, cholesterol and blood
pressure

20. 2-20
What is cancer?
• Second leading cause of death in adults
• Linked to cellular behavior:
– Cellular activity becomes abnormal due to
changes in cell-genetic makeup
– Cell division of the abnormal cell results in
formation of additional abnormal (cancer)
cells
– Collection of cells (tumor) will spread and
invade other tissues

21. 2-21
• Tumors can be benign (pose little threat) or
malignant (harmful)
– Malignancies are classified by tissue they invade
• Causes of cancer are not easily identified:
– May occur along family lines
– May be caused by environmental factors (viruses,
UV light, radiation, alcohol, tobacco, fatty diets)

22. 2-22
Effects of Exercise and Diet on
Cancer
• Exercise has been associated with
reducing certain types of cancer:
– Enhances certain enzymes that reduce
formation of free radicals
– Free radicals enhance risk of chronic illnesses

23. 2-23
• Eating a healthy diet has the potential to
reduce risk of cancer
• American Cancer Society
recommendations:
– Reduce total fat intake
– Eat foods high in fiber
– Eat foods rich in vitamins A and C
– Include vegetables in your diet
– Avoid smoke, salt-cured and charred foods
– Limit alcohol consumption
– Avoid obesity

24. 2-24
What lifestyle habits are
deterrents to fitness?
• Negative practices can impact fitness:
– Smoking
– Abusing other drugs
– Drinking excessive amounts of alcohol

25. 2-25
Tobacco Use
• Why do people smoke?
– Pleasure may be both
social and physiological
– Nicotine is physically
addictive
• What is in tobacco
smoke?
– Carbon monoxide,
nicotine, and tars

26. 2-26
• Passive smoke:
–Also known as second-hand smoke
–Inhaled by individuals not smoking
cigarette
–Non-smoker may develop:
• Nasal symptoms
• Eye irritation
• Headaches
• Cough and possibly allergies to smoke
• Premature death

27. 2-27
Smokeless Tobacco
•Pinch or pouch of chewing tobacco is
placed between gum and cheek
•Nicotine level is similar to that achieved
with smoking
•Increases risk of:
– Periodontal disease
– Decay of tooth enamel
– Cancer of the mouth

28. 2-28
Curbing the Use of Tobacco
•Warning from US Surgeon General is printed on
packages of cigarettes
•Television commercials are banned
•Group therapy sessions have been organized to
help individuals stop smoking
•Nicotine patches are used to “kick the habit”
•New filters have been devised to cut down tar and
nicotine
•Smoking is outlawed in public places in some states

29. 2-29
Drug Use and Abuse
• Drug use
– Taking a drug for medical purposes
• Drug misuse
– Irresponsible use of drugs by individuals
• Drug abuse
– Use of drugs for non-medical reasons
– Used with the intent of getting “high” (altering
mood or behavior)
– Tolerance, habituation, and addiction

30. 2-30
• Common recreational drugs include:
– Marijuana
– Cocaine
– Crystal methamphetamine
– Ecstasy
– Abused prescription drugs
– ADHD medications

31. 2-31
Alcohol Abuse
• Alcohol consumption is common in the US
• Environmental and social situations are
often linked to alcohol consumption:
– Used in social settings that may be
uncomfortable
– Offers a temporary means of escape from
reality

32. 2-32
• Alcoholism
– Disease where an individual is dependent on
consumption and abuse of alcohol
– Chronic condition that is progressive and
incurable without the individual ceasing
consumption
• Effects of Alcohol
– Depresses the central nervous system
– Loss of motor coordination
– Progressive effects which may become life-
threatening

33. 2-33
• Alcohol-related diseases
–Gastritis: Inflammation of stomach
–Malnutrition
–Liver disorders
• Cirrhosis (scarring and hardening of liver)
• Cancer of liver, larynx, esophagus, and
tongue

34. 2-34
Creating a Healthy Lifestyle:
Your Personal Responsibility
• Health is an obligation on the part of each
individual
• More health services do not equate to
better health
• Decisions that people make relative to
their lifestyles have an impact on their
health
• Optimal health is a lifetime challenge