PSY 101: Psychology of Personal Development

1. PSY 101:Psychology of Personal Development 10/28/14 Agenda • Formal definitions of health and well-being • SRJ: Exploring health and physical well-being • In focus: exercise, sleep, diet • In-class activity: Strategies to overcome obstacles to healthier living

2. Formal definitions of health From a medical dictionary:1. The state of the organism when it functions optimally without evidence of disease or abnormality.2. A state of dynamic balance in which an individual's …capacity to cope with all the circumstances of living is at an optimal level.3. A state characterized by anatomic, physiologic, and psychological integrity, ability to perform personally valued family, work, and community roles; ability to deal with physical, biologic, psychological, and social stress; a feeling of well-being, and freedom from the risk of disease and untimely death. http://www.medilexicon.com/medicaldictionary.php?t=39448 "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” World Health Organization, 1948

3. SRJ: Defining health and physical well-being for ourselves (assignment preview) • How would you define health and physical well-being? • Is your view of health any different now than it was 5 years ago? If yes, how has it changed and why? • Given your definition of health and physical well-being, how healthy to do you think you are today on a 1-10 scale, with 1 being not at al and 10 being very healthy. • Think about your current health related activities. If nothing changed in your activities, how healthy would you be 5 years from now? 10 years?

4. Sharing personal definitions of health: How would we “map” our pathway to health?

5. The benefits of exercise are… • Boosts mood (as effective as medication for mild to moderate depression) • Improves sleep quality • Increases energy levels • Reduces risk for many diseases, including CVD, cancer, dementias • Helps individuals manage stress • Increases self-esteem • May help to maintain a healthy weight • Boosts alertness

6. Which excuse(s) to not exercise have you used? Any other excuses you have used?

7. “I have no clue where to begin.” • Nothing wrong with going for a walk! • Don’t be afraid to start small. Anything is better than nothing. Build your fitness level over time. • Think about exercise you’ve tried in the past that was fun and/or manageable and try starting there. • If going to a gym, write down a plan or list of ideas before you walk through the door. It will help prevent feeling overwhelmed or lost. • Be creative: tight rope walking, tango, and pushing a stroller up a hill in Pac Heights all count!

8. “I have no clue where to begin.” • Try Tabata/high intensity interval training (HIIT) • There are many free apps to help you structure a simple, effective workout • Look for apps with “tabata” or “HIIT” “interval” or “circuit”in the title • Tabata Trainer

9. “I get bored.” • Add an element of balancing or concentration to each exercise you do • Pick exercises that require coordination, like bouncing a weighted ball against the wall or balancing on an inflated exercise ball

10. “I get bored.” • Pick a great audiobook or podcast to listen to, and only listen to it while exercising. • Skip the treadmill and find an activity you actually love. • Hike a beautiful trail or take a walk on the beach • Learn a new active hobby with a friend (e.g., tennis) • Find a gym that offers a variety of classes (e.g., kickboxing, yoga)

11. “I get bored.” • Make your exercise into a game or competition. • Apps like “Zombies, Run!” add fun and motivation

12. “I am not a gym person.” • That’s fine. There are lots of other ways to exercise! • Gyms are more than treadmills and body builders. • If treadmills and weights aren’t your thing, try taking a class! • Look for a gym with open space so you can do your own routine. • Take a dance class! Walk a dog, or play with your niece or nephew at the park. Take a scenic hike with friends over the weekend – or walk over the GG Bridge!

13. “I’m too busy.” • Interval training can provide great workout in under 30 minutes • Exercise in the morning so you have no excuse to skip it later in the day. • Try waking up just 20-30 minutes earlier twice a week. • Sleep in your workout clothes so you’re ready to go. • Exercising will help you function better and more productively in other areas of your life. • Try jumping jacks, crunches, or push ups during 5 minute breaks in your schedule.

14. “I don’t want to spend money on gym membership or equipment.” • Hundreds of exercises you can do without equipment. • Use household items: stairs, walls, bunji cord, chairs, gallons of water, heavy textbooks • We are surrounded by beautiful trails, steep hills, and tall buildings with lots of stairs. Use them!

15. “I just hate exercising.” • Join a sport or learn a new hobby that is active • Use an app to track your fitness and progress • Make a bet or competition with a friend • Set small, specific goals and feel the satisfaction of meeting them • Plan active dates with friends or significant others • Think about how healthy you will be in 5, 10, 20 years if you don’t start changing your lifestyle TODAY • Use your knowledge about mindsets to help change this fixed mindset into a growth mindset

16. Ergonomics and Sitting • Concern of society today is bad posture and too much sitting • Not following ergonomic principles can lead to illnesses, discomfort, and musculoskeletal disorders

17. SLEEP What is the optimal amount of sleep for the average adult? THIS NOT THIS

18. The benefits of high quality sleep are… • Accelerates learning by helping synthesis of new material; especially aids memory and attention • Boosts mood the following day • Supports immune function • Allows bodily systems time to rest and repair • Reduces risk of disease (because of reduction in inflammation levels) • Helps maintain a healthy weight • Reduces likelihood of accidents • Improves performance requiring energy (e.g., athletics) Optimal amount of sleep for most adults: 7-8 hours

19. Tips for better sleep • Put electronics away before bed • If you must use electronics, use an app like Lux to adjust the brightness on your devices • Make sleep a priority, aim for consistent bed and wake times • Alcohol consumption interrupts sleep cycles and makes for a much less restful night • Use earplugs + white noise apps if you have a noisy roommate or neighbors • Use relaxation music or guided meditations before bed to help you fall asleep

20. Benefits of a healthy diet • 5 servings of veggies/day associated with reduced risk for cancer (likely because of antioxidant effect) especially important to avoid risk for colon cancer • Healthy diets rich in antioxidants, omega 3 fatty acids, and other nutrients reduce risk for other diseases (e.g. CVD, diabetes) • Helps maintain healthy weight, increase energy levels and improves mood (psychological impact)

21. In-class activity: Group Discussion We spent a lot of time discussing strategies for improving your exercise habits. Now it’s time to do the same for sleep and food. In your group, discuss the following questions and be prepared to share your discussion results with the rest of the class. • What are the biggest obstacles that prevent you from getting enough sleep? From eating a balanced meal? • Which of those obstacles do you feel are out of your control? Which obstacles are in your control? • What strategies have you found effective for improving sleep? For eating better?