Take the

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Take the Right Stepsto Wellness

• Cara L. Sidman, Ph.D.

Department of Kinesiology
James Madison University
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American philosopher psychologist 1908-1970
Abraham Maslow   If you plan on being
anything less than you are capable of being, you
will probably be unhappy all the days of your
life.What is necessary to change a person is
to change his/her awareness of him/herself.
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Overview

• Introduction to wellness
• Understanding behavior
• Pedometers
• How many steps are enough?
• Take home message

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What is Wellness?
Wellness is optimal health and vitality.
Wellness is the loving acceptance of yourself.
Wellness is a way of life a lifestyle you
design to achieve your highest potential for
wellbeing.
Wellness is the integration of many different
components (social, emotional, spiritual,
intellectual, and physical) that expand ones
potential to live (quality of life) and work
effectively and to make a significant
contribution to society.
Wellness is a process a developing awareness
that there is no end point, but that health and
happiness are possible in each moment, here and
now.
Wellness is a product the positive component of
health.
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Illness/Wellness Continuum
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• Halbert Dunns High Level Wellness
• an integrated method of functioning which is
  oriented toward maximizing the potential of which
  the individual is capable of functioning within
  the environment.

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Dimensions of Wellness
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Factors Influencing Health, Wellness, Physical
Fitness
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What determines your behaviors?
Iceberg Model of Wellness
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Understanding Behavior

• Triadic Reciprocal Causation

• Implications of accepting a triadic reciprocal
  causation perspective
• Cognitions (i.e., self-efficacy) are assumed to
  play a role in behavior
• Learn through the consequences of own actions
• An individuals beliefs can be influenced by
  external environmental factors

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Self-Efficacy

• Unless people believe they can produce desired
  effects by their actions, they have little
  incentive to act. Efficacy belief, therefore, is
  a major basis for action
• Self-EfficacyBeliefs in ones capabilities to
  organize and execute courses of action required
  to produce given attainments

(Bandura, 1997)
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Self-Efficacy
Clear success or failure master (performance)
experiences are the most powerful sources of
self-efficacy information.
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how can pedometers help increase physical
activity behaviors?
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Improving Self-Efficacy

• Facilitating mastery experiences
• Feedback
• Self-monitoring
• Self-determined goal-setting
• Vicarious experiences
• Group-based pedometer programs

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10,000 steps?

• Where did it come from?
• NOT for everyone
• Older adults, chronic diseased populations
• Those with 3500-5500 steps/day on average.
• Children
• 11,000 steps/day for girls
• 13,000 steps/day for boys
• Some individuals can accumulate 30-minutes of
  moderate intensity activity with fewer than
  10,000 steps/day
• Any benefits to the 10,000 step goal?

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GOAL SETTING

• Self-determined goal setting is recommended
• 1 week of baseline
• Personal goals
• 30 min of walking 3000-4000 steps
• 1 mile 2000 steps
• Effort-adherence tradeoff

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Step Classifications
Classifications steps/day
Sedentary Lifestyle Index lt5000
Low Active(typical daily activity excluding sports/exercise) 5000-7499
Somewhat Active (includes some volitional activities and/or elevated occupational demands) 7500-7999
Active 10,000
Highly Active 12,500
(Tudor-Locke Bassett, 2004)
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Take Home Message

• Achieving wellness is dynamic
• Face in the right direction
• Believe in your ability to change
• Set individual step goals!

Personal responsibility supportive environment
SUCCESSFUL BEHAVIOR CHANGE!
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questions?
What lies behind us and what lies before us are
tiny matters compared to what lies within us.
-Oliver Wendell Holmes

• comments?

thank you!
sidmancl_at_jmu.edu
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Selected References

• Egger, G. Swinburn, B. (1997). An ecological
  approach to the obesity pandemic. British Medical
  Journal, 315, 477-480.
• Sidman, C.L., Corbin, C.B., Rhea, M. (2003). An
  examination of the 10,000-step goal in sedentary
  women with different baseline step counts. Women
  in Sports Physical Activity Journal, 12(2),
  111-126.
• Travis, J.W. Ryan, R.S. (2004). The Wellness
  Workbook Celestial Arts, Berkeley.
• Tudor-Locke, C. Bassett (2004). How many
  steps/day are enough? Sports Medicine, 34(1), 1-8.