Your Wellness Lifestyle
Your Wellness Lifestyle
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Main Ideas
Learning Objective
Understand how lifestyle choices in diet, exercise, sleep, and stress management contribute to overall health and well-being.
Behavioral Objective
Incorporate small, sustainable changes into daily routines to improve physical and mental health, such as making healthier food choices, increasing physical activity, and managing stress effectively.
Key Thought
Wellness is a journey, not a destination; small, consistent actions lead to significant improvements in health and quality of life.
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Main Ideas
Learning Objective
Understand how lifestyle choices in diet, exercise, sleep, and stress management contribute to overall health and well-being.
Behavioral Objective
Incorporate small, sustainable changes into daily routines to improve physical and mental health, such as making healthier food choices, increasing physical activity, and managing stress effectively.
Key Thought
Wellness is a journey, not a destination; small, consistent actions lead to significant improvements in health and quality of life.
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Terms
- Behavior
noun
The way in which a person acts or conducts themselves, especially in relation to others and in response to their environment. In the context of wellness, behavior refers to the actions and habits that impact one's health and well-being.
- Choice
noun
The act of selecting or making a decision when presented with two or more options. In wellness, choices are the decisions we make that influence our health, such as choosing to eat healthily or engage in physical activity.
- Habit
noun
A regular practice or routine that is repeated often and tends to occur subconsciously. Habits can be beneficial or detrimental, depending on whether they contribute to or detract from one's health and wellness.
- Health
Noun
The condition of being free from illness or injury, encompassing both physical and mental well-being. Health is influenced by lifestyle choices, behavior, and environment.
- Lifestyle
Noun
The way in which a person lives, encompassing habits, attitudes, and behaviors. A healthy lifestyle involves making choices that promote physical and mental well-being.
- Sustainability
Noun
The ability to maintain or uphold behaviors and practices over the long term. In the context of wellness, sustainability refers to adopting healthy habits that can be consistently practiced throughout life.
- Wellness
noun
A holistic state of being in good physical and mental health, typically achieved through deliberate and sustained efforts such as healthy eating, exercise, stress management, and positive lifestyle choices.
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Terms
- Behavior
noun
The way in which a person acts or conducts themselves, especially in relation to others and in response to their environment. In the context of wellness, behavior refers to the actions and habits that impact one's health and well-being.
- Choice
noun
The act of selecting or making a decision when presented with two or more options. In wellness, choices are the decisions we make that influence our health, such as choosing to eat healthily or engage in physical activity.
- Habit
noun
A regular practice or routine that is repeated often and tends to occur subconsciously. Habits can be beneficial or detrimental, depending on whether they contribute to or detract from one's health and wellness.
- Health
Noun
The condition of being free from illness or injury, encompassing both physical and mental well-being. Health is influenced by lifestyle choices, behavior, and environment.
- Lifestyle
Noun
The way in which a person lives, encompassing habits, attitudes, and behaviors. A healthy lifestyle involves making choices that promote physical and mental well-being.
- Sustainability
Noun
The ability to maintain or uphold behaviors and practices over the long term. In the context of wellness, sustainability refers to adopting healthy habits that can be consistently practiced throughout life.
- Wellness
noun
A holistic state of being in good physical and mental health, typically achieved through deliberate and sustained efforts such as healthy eating, exercise, stress management, and positive lifestyle choices.
Introduction
Imagine life 100 years ago. Things were simpler, yet society's approach to food, physical activity, rest, stress management, and mental input has dramatically changed. Today, two-thirds of American adults are overweight or obese, 60% live with chronic disease, and 20% are on anti-anxiety medication. Employers in the USA spend nearly $1 trillion annually on healthcare benefits, excluding another $600 billion lost to illness and injury-related productivity decline.
Why is this happening? Our modern world offers numerous innovations but also presents unhealthy options and distractions that are easy to access and hard to resist. While we can't control everything around us, , we have power over what we allow into our minds and bodies. Our nutrition, exercise, sleep, and stress management choices are within our control.
In this course, we'll focus on simple, practical steps to gradually reduce unhealthy behaviors and increase healthier ones. This straightforward approach makes the journey towards a healthier lifestyle manageable and sustainable.
Good or Bad Health Doesn't Just Happen
Health accumulates over time through the choices we make. Wellness is not a one-time achievement but an ongoing, dynamic process without a final destination. This understanding can help us stay committed and engaged in our journey towards a healthier lifestyle.
Wellness is the ongoing reward of our desire and commitment to a healthier lifestyle. The benefits extend beyond the individual; healthier people are more productive at home and work and serve as role models, encouraging others to embrace a healthier way of living.
Being sick, tired, or unfulfilled isn't easy, and life presents challenges-especially as we age. However, we can make our lives more difficult through poor lifestyle choices. While we can't control everything in our lives, we can decide to make better choices regarding our health and take reasonable action.
Your Wellness Lifestyle
Your Wellness Lifestyle is a free, self-paced, online healthy living education program. It's for anyone who genuinely wants to live a better, more fulfilling life and is willing to make small, gradual, and sustainable changes to lifestyle behaviors that will guide them toward better health. These changes are not drastic or sudden but small adjustments that can be easily incorporated into your daily routine.
The program, largely based upon Osteopathic medicine principles emphasize easy-to-use, common-sense educational content and tools to help you gradually implement healthier lifestyle choices and behaviors. The focus areas include whole-food nutrition, reasonable exercise, stress management, proper sleep, mental health, and targeted, high-quality supplements to fill dietary gaps.
Course Structure
The Course Outline is organized into Modules. Each module is like a chapter in a book, focusing on a broad wellness area. Topics cover specific aspects of the module's theme within each module.
Each Topic includes the following sections:
- Terms: Important words or phrases that are defined and explained.
- Read: The main instructional text covering the specific subject matter, typically 1,500-2,000 words.
- Watch: Videos that reinforce the topic's content, usually 1-3 minutes long.
- Quiz: A set of questions to assess understanding, typically with 6-10 questions.
- Activities: Practical exercises to help apply the topic's content.
- Resources: Additional materials and tools that extend the subject matter or provide related wellness information.
- Discussion Forum: A space for learners to ask questions and share their thoughts with others.
Student Expectations
Expect to spend about 30 minutes per topic reviewing content and performing activities. However, you can go through the course at your own pace, in any order, and revisit topics as often as you like. This flexibility allows you to fit the program into your busy schedule.
We encourage you to engage with all the elements of each topic, including the Read, Watch, Quiz, Activities, and Discussion Forum sections, to get the most out of the course.
Additional Wellness Resources
You also have access to the following resources anytime:
- Healthy Living Blog: Entertaining posts on various wellness topics.
- Whole Foods Recipes: A customizable online cookbook with practical recipes for healthier eating.
- NuMedica Professional-Grade Supplements: Information on high-quality supplements to support your wellness goals.
The Path to Wellness
The goal is to experience small, incremental successes by gradually increasing healthy lifestyle behaviors over time while decreasing unhealthy ones. Each success builds confidence, energy, and commitment, making the next step easier.
When we choose to take better care of ourselves, we perform better and experience more fulfillment in our relationships, work, hobbies, and other activities.
Wellness Begins with YOUR Decision
Do YOU want to look, feel, and perform better? If so, make the decision now. Take advantage of Your Wellness Lifestyle. If you find it useful, share it with others who could benefit.
Here's to a happier, healthier, more fulfilling life!
Lifestyle Inventory
Objective: Assess current lifestyle habits in key areas such as diet, physical activity, sleep, and stress management.
Activity:
- Take 15 minutes to reflect on your daily routines and habits in the following areas: nutrition, exercise, sleep, and stress management.
- Make a list of habits you would like to change or improve, such as reducing sugar intake or increasing physical activity.
- Prioritize one habit to focus on for the next week. Plan small, achievable steps to improve in this area, such as replacing sugary snacks with fruits.
- Track your progress daily and note any changes in mood, energy, or overall well-being.
Lifestyle Reflection - Then and Now
Objective: Compare modern lifestyle habits with those from 100 years ago to gain perspective on how changes in daily life impact health and well-being.
Activity:
- Review the list of habits you created in the Lifestyle Inventory activity, such as dietary choices, physical activity, sleep, and stress management.
- Research or think about how people approached these same habits 100 years ago. For example:
- Diet: What types of food were commonly eaten? Were they more whole and unprocessed compared to today?
- Physical Activity: How did daily life provide more natural movement, such as farming, manual labor, or walking more frequently?
- Sleep: How did people structure their days and nights without modern distractions like screens and artificial lighting?
- Stress Management: How did people cope with stress without modern conveniences, and what role did community and family support play?
- Write a short comparison for each habit, noting key differences and similarities. Reflect on how modern conveniences and technology have changed these habits for better or worse.
- Consider how you can incorporate beneficial aspects of past lifestyles into your current routine, such as eating less processed food or increasing physical activity naturally through daily tasks.
Daily Habit Challenge
Objective: Implement and reinforce a positive lifestyle habit over a short period to build consistency and awareness.
Activity:
- Choose one positive habit from your Lifestyle Inventory that you would like to establish or strengthen, such as drinking more water, taking daily walks, or practicing mindfulness.
- Set a small, achievable goal for this habit to practice every day for one week. For example:
- Hydration: Drink a glass of water first thing in the morning.
- Movement: Take a 10-minute walk during your lunch break.
- Mindfulness: Spend 5 minutes each day focusing on deep breathing or meditation.
- Track your progress each day, noting how well you maintained the habit and any changes in your mood, energy, or overall well-being.
- At the end of the week, reflect on your experience. Consider:
- What helped you stay consistent?
- What challenges did you face?
- Did you notice any benefits from this habit?
- Decide whether to continue this habit for another week, modify it, or choose a new habit to focus on. The goal is to build momentum and incorporate more healthy habits into your daily routine over time.
Course Outline
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