Living a Healthy Life

What is Health?
Health is a state of complete physical, mental
and social well-being and not merely the
absence of disease or infirmity.
- source: WHO, World Health Organization
 What is Health and
Wellness?
Wellness Model of Health is more than just physical
health; it addresses all aspects of a person. It is a
balance of all 7 components of wellness:
1. 1) Physical
2. 2) Social/ Mental
3. 3) Emotional
4. 4) Spiritual
5. 5) Intellectual
6. 6) Environmental
7. 7) Occupational

- source: WHO, World Health Organization

1) Physical
• Exercise and personal hygiene
• Preventative medical care
• Avoiding Harmful Substances
• Immunization
• Safety (taking measures to be
safe)
• Nutrition
• Sleeping 8-10 hours

Source: University of California, Seven Dimensions of Wellness

2) Social
● Relationship with family,
friends and people in
community.
● Traditions and culture
● Feeling connected
● Socio-economic (race,
income, education)

Source: University of California, Seven Dimensions of Wellness

3) Psychological
(mental/emotional)
● Attitude
● Perspective
● Emotional
● Awareness
● Coping skills
● Lifelong learning
● Critical thinking
● Positive thinking
● Accepting responsibility
Source: University of California, Seven Dimensions of Wellness
4) Spiritual
● Purpose
● Belief
● Values
● Effort to bring harmony into activities,
relationships and larger community.
● Gratitude and generosity
● Sense of belonging
● A realization that all humanity is interrelated
● A Desire to help others
Source: University of California, Seven Dimensions of Wellness
5) Intellectual

● Being open to new

ideas, thinking
critically, and seeking
out new challenges.
● Being creative,
curious, and never stop
learning.

Source: University of California, Seven Dimensions of Wellness

6) Environmental

● Recognize our own

responsibility for the
quality of the air, the
water, and the land.
● Having a positive
impact on our
environment, homes,
community, and
planet.
Source: University of California, Seven Dimensions of Wellness
7) Occupational
● Personal fulfillment
through your job.
● Keeping a balance in
between career and
personal life.
● Wanting to
contribute to our
career to make a
positive impact.
Source: University of California, Seven Dimensions of Wellness
Wellness
Your personal wellness moves depending on the
daily choices you make. Choices such as which
food to eat, the amount of exercise you do,
whether you drink alcohol, wear a seatbelt or
smoke cigarettes.

Every choice you make potentially affects

your health and wellness.
 Taking responsibility for your
health, the wellness scale
Health is always changing. Think of your health at any moment
as a point along a continuum. The ten factors discussed earlier
move your health along the wellness scale.

People on the People of the optimum

premature death side of the scale usually
side of the scale have a high degree of
usually do not take personal responsibility.
responsibility for They accept the fact it is
their health. up to them to maintain
Symptoms: lack of their own health.
energy, Symptoms: free of aches
inattention, minor and pains, moderate to
high energy level. Feeling
aches and pains,
of well-being.
chronic disorders.
Lifestyle Factors/ Habits
That promote good health
• Getting 8-10 hours a • Manage stress.
sleep each night. • Positive relationships.
• Eat a healthy breakfast. • Practice safe behaviors
• Eat variety of food. to prevent injury
• Physically active 20 (helmet, sunscreen &
minutes a day, three or seat belt).
more times a week. • Abstain from sexual
• Avoid tobacco, alcohol activity before
or other drugs. marriage.
Influences on Your
Health
Influences on Your Health
• Heredity = All the traits that were biologically passed
on to you from your parents.

• Environment = The sum of your surroundings including

your family, neighborhood, school, job and life
experiences.

• Physical Environment = Factors like pollution and safe

environment.
Influences on Your Health
• Social Environment = family and other people whom
you have contact with on a daily basis.
• Role models – supportive people who help give you
direction.
• Peers – people of the same age who share similar
interests. Friends & Classmates.
Influences on Your Health
• Culture = This is the collective beliefs, customs and
behaviors of a group. Your culture gives you a sense of
identity.

Understanding culture can help you know yourself better

and be tolerant of others!
Influences on Your Health
• Attitude= This is the way you view a situation. This
greatly affects the choices you make!
• Behavior = Your actions and habits.

You have no control over heredity and only a

little control over your environment. You have
complete control over your behavior!
Influences on Your Health
• Media = The various methods of communicating
information, includes radio, television, film,
newspaper, books, magazine, and the internet.

Media plays a powerful role in shaping public

opinion. Not all information from media is
reliable.
Influences on Your Health
• Reliable health information can be found in
publications from professional health organizations,
accredited universities and government agencies.
• Examples:
• American Heart Association
• U of U medical newsletter
• CDC, center of disease control
• State of Utah Health Department
Your Behavior and
Reducing Health
Risk!
• Part of becoming an adult is learning how to make
responsible decisions.
• The health choices you make as a teenager can affect your
health for the rest of your life!
• Increase your awareness of risk behaviors, examine your
behavior and make necessary changes!

You are responsible for your health.

The majority of teens are avoiding many risk behaviors or
are taking preventive measures to improve their health!
Risk Behavior
• Risk Behavior= Are the actions that can potentially
threaten your health or the health of others.

• Cumulative risks= are related to risks that increase in

effect with each added risk.
• For example: smoking one cigarette is not likely to result
in death. However, if behavior is repeated over time it
can accumulate and lead to serious health consequences
such as lung disease.
Teen Risk Behavior
• The Youth Risk Behavior Survey gathers data about
teenagers and their behaviors related to health.

• The following behaviors are considered “Risk

Behaviors”: Tobacco, alcohol and drug use, unhealthy
dietary choices and physical inactivity. Sexual
behaviors that contribute to unplanned pregnancy and
Sexually transmitted disease, STD, and infectious
diseases such as HIV.
Abstinence
Abstinence is avoiding harmful behaviors.
It is well documented that when you abstain from
tobacco, alcohol, drugs and sex before marriage you can
avoid many negative consequences.
Consequences from risk behaviors include isolation from
family and friends, loss of work, problems with the law,
disability and death.
 Take Responsibility for your health
and commit to behaviors that reduce
risks! Developing health skills is the
first step towards creating a lifestyle
that will promote good health!
It is YOUR life! Live Your Life!
Health Skills
• Health skills are life skills. They are specific tools and
strategies that help you maintain, protect and improve
all aspects of your health.

Examples of health skills are:

1. Interpersonal skills (communication)
2. Self-management skills
3. Analyzing Influences
Health Skill
• Interpersonal Communication is the exchange of
thoughts, feelings and beliefs between two or more
people. Interpersonal skills include the following:
• Communication skills
• Refusal Skills
• Conflict Resolution Skills
 Health Skill Interpersonal
Skills Communication
• Examples of Interpersonal Skills:
• Clearly state what you mean. Use “I” messages to state
your position.
• Pay attention to how you say something. Use a
respectful tone.
• Be a good listener. Avoid interrupting the speaker. Ask
questions to make sure you understand what they are
saying.
Health Skill Interpersonal Skills
Communication Refusal Skills
• Refusal Strategies Examples:
• Say no in a firm voice. Do this calmly. Say “I’d
rather not”.
• Explain why. State your feelings.
• Suggest Alternative. Make it clear that you are
not doing the risk activity.
• Leave if necessary! Walk away.
Health Skill, Interpersonal Skills,
Conflict Resolution Skills
• The following are steps you can take to deal with a
conflict.
•Take time to stay calm and think through the
situation.
•Discuss conflict, speak calmly, listen carefully, ask
questions when needed.
•Use polite tone of voice and try to brainstorm
solutions. Work to resolve conflict peacefully.
Conflict Resolution is the process of ending a conflict through
cooperation and problem solving. The key to conflict resolution
is respecting other’s rights and your own.
Willingness to compromise will help achieve a resolution that
satisfies everyone.
 Health Skill, Self-Management
Skill, Practicing Healthful
Behaviors
The following is a list of healthful behaviors that will
protect you from illness and injury.
• Eat nutritious food
• Get regular medical checkups.
• Express feelings & emotions in a healthy way.
• Regular physical activity
• Maintain healthy relationships.
• Work to build a positive self esteem.
• Avoid drugs, tobacco, alcohol and other addictive
substances.
 Health Skill, Self Management
Skills, Manage Stress
The following is a list of strategies you can do that will help
manage stress.
• Engage in physical activity.
• Listen to soothing music or take a bath
• Turn off the noise in the environment.
• Manage time effectively
• Laugh
• Meditate
• Talk to a friend or family member

Stress is the body’s and mind’s reactions to everyday demands. Stress

is a natural part of life. Learning to manage stress and learning ways to
deal with stress is important for good health. Stress that is not
managed can lead to negative health consequences.
You are Responsible for
Your Health!
How do you Make
Choices and Set Goals?
The Decision-Making Process
• Decision making skills are steps that enable you to
make a healthful decision.

When making decisions it is often helpful to seek advice

from those with more experience, such as a parent and
guardian. Asking for advice and support provides
valuable feedback and will strengthen family
bonds/relationships.
Steps of the Decision Making
Process
Step 1: State the situation. Look at the situation and ask
yourself, what decisions need to be made?

Step 2: List the options. What are the possible choices

you could make? Share your thinking with trusted others
such as parents and guardians. It is good to ask for
advice.
Steps of the Decision Making
Process
Step 3: Weigh the possible outcomes.
Think about all the possible choices you could make and
what the consequences could be. The world HELP might
be a guide to help you decide:
H = Healthful- what are the health risks?
E = Ethical. Does this choice violate your beliefs?
L = Legal. Does this choice break any laws?
P = Parental approval. Would parents approve?
Steps of the Decision Making
Process
Step 4 = Consider Values.
Values are the ideas, beliefs and attitudes about what is
important that help guide the way you live. Responsible
choices reflect your values.

Step 5 = Make a decision and act on it. If you have gone

through the process(steps 1-4) you should feel good
about your choice and action
Steps of the Decision Making
Process
Step 6 = Evaluate the decision.
After you have made the decision and taken action think
about what happened. How did the decision affect your
health and well being? How did the action affect those
around you? What did you learn? Would you make the
same decision next time? Why or why not.
Setting Personal Goals can help
you shape your life in positive
ways! Focus your energy on
behaviors you want to develop
or change.
Every goal requires planning. When you set a
goal you will need to plan strategies to reach it.
“If you fail to plan, you plan to fail.”

Goal Setting

A goal is something you aim for that takes

planning and work.
Goal setting is a great way to build your self
esteem and improve your overall health!
There are two kinds of Goals. They are
short term goals and long term goals.
• Short term goals are
those that you can
reach in a short
period of time.
• Examples:
• I can clean my
room by dinner.
• I can read one
chapter in my
book today.
There are two kinds of Goals. They
are short term goals and long term
goals.
• Long term goals are
goals that you plan to
reach over an
extended period of
time.
• Long term goal
examples are:
• Improving your grade
for a semester.
• Lose 10 pounds in 3
months.
Steps to take to Achieve Your
Goals:
Step 1 = Set a specific, realistic goal and write it down!

Step 2 = List the steps you will take to reach your goal.
Break larger goals into smaller short term goals.
Steps to take to Achieve Your
Goals:
Step 3 = Identify sources of help and support.
Sources could include parents, friends, family members,
or neighbors.

Step 4 = Set a reasonable time frame for reaching your

goal.
Steps to take to Achieve Your
Goals:
Step 5 = Evaluate your progress by establishing
checkpoints.
Periodically check your progress. Make adjustments as
necessary that will help you reach your goal.

Step 6 = Reward yourself for achieving your goal.

Personal satisfaction comes from reaching goals.
Celebrate your success!
Another model for Goal setting: