This section of the KSDPP website is to honor the wisdom and the knowledge that comes to us from our elders. Elders in the traditional sense is not indicated by age but rather by the experience acquired through years of learning and through personal experience.
In this section, you will find various information on being healthy and implementing healthy lifestyles and attitudes into your everyday life.
More to come!
Positive Thinking back to top
Stop Negative Talk To Reduce Stress
Understanding positive thinking and self-talk
Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.
Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.
The health benefits of positive thinking
Researchers continue to explore the effects of positive thinking and optimism on health. Health benefits that positive thinking may provide include:
• Increased life span
It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles - they get more physical activity, follow a healthier diet, and don't smoke or drink alcohol in excess.
Identifying negative thinking
Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:
• Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
Focusing on positive thinking
You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice - you're creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:
• Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it's work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.
Putting positive thinking into practice
Negative self-talk: I've never done it before. Positive thinking: It's an opportunity to learn something new.
Practicing positive thinking every day
If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.
When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.Seven Ways to Live a More Productive and Positive Life back to top
1. Think Positive
Thinking Positive is probably the most important of the ways that I can share with you, because you know that everything starts in the mind. Thoughts turn into feelings, which then turn into actions. If you tell yourself you can't do something, you will ultimately find failure. If you tell yourself you can do it, you have increased your chances of accomplishing that goal. Keep your mind clear and your thoughts positive. This way will bring great success to you in your personal and professional life.
Exercise: When a negative thought comes into your mind, instantly swap it with a positive one. An example of this would be thinking about a child's smile or someone you know. This will keep the mind clear of any negative thoughts.
2. Get Around Positive People
Exercise: Think about someone that you respect and has the positive traits that you want to possess. Try to meet with that person frequently so that their positive attitude will become part of you.
3. Read and Listen to Positive Information
Exercise: Put a Positive CD in your car, home stereo or in at your office. Listen to it for the length of the car ride or 30 minutes in your home or office. Try to implement that one new positive idea that you learned into what you are doing that particular day.
4. Focus on the Future
Exercise: Make a list of all things that you want in life. Go online and find it, print a picture of each item. Pin them up on a board in your office or home where you can see them. Look at this vision board daily and visualize yourself possessing all of these items.
5. Plan Ahead
Exercise: Each day sit at your desk for ten minutes and map out your next day. This exercise can save two hours the next day.
6. Be Grateful
Exercise: Write down the top 10 things you are grateful for and read them over at least 10 times daily!
7. Exercise More
Exercise: Go for a 30 minute brisk walk on a treadmill or around the neighborhood. This is a great exercise to create positive thinking.
"Remember that it is up to you to choose everyday to Get off Your Attitude and to create a positive lifestyle for yourself and others." Ryan C. Lowe - Positive Attitude CoachWhy Being Physically Active & Fitness Important back to top
Would you like to:
Decrease your risk of disease?
Regular physical activity will help you do these things. Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health. It can even help you live longer-research from the American Journal of Preventative Medicine indicates that regular exercise can add up to five years to your life.
Physical activity also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. It offers great mental and social benefits as well. The Lancet released a series of studies that attribute positive outcomes to physical activity, including "a sense of purpose and value, a better quality of life, improved sleep, and reduced stress, as well as stronger relationships and social connectedness."
On the other hand, lack of physical activity is associated with increased risks of:
Anxiety, stress, and feelings of depression
The authors of the Lancet studies even suggest that the sedentary lifestyle so common in our culture is more deadly than smoking. They also believe that 6-10% of the world's non-communicable diseases (such as heart disease, diabetes, and certain kinds of cancer) are caused by physical inactivity.
12 important reasons to be physically active:
1. Be healthier
2. Increase your chances of living longer
3. Feel better about yourself
4. Reduce the chance of becoming depressed
5. Sleep better at night
6. Look good
7. Be in shape
8. Get around better
9. Have stronger muscles and bones
10. Achieve or maintain a healthy weight
11. Be with friends or meet new people
12. Have fun
Physical activity reduces risk for eight conditions
According to the Centers for Disease Control, exercise can reduce your risk of:
Primary Components of Fitness
The four primary components (also known as the components of health related fitness) that are important to improved physical health are as follows:
• Cardiorespiratory capacity is the ability of the body to take in oxygen (respiration), deliver it to the cells (circulation), and use it at the cellular level to create energy (bioenergetics) for physical work (activity). In fitness, we also refer to cardiorespiratory capacity as aerobic capacity. This capacity includes aerobic endurance (how long), aerobic strength (how hard), and aerobic power (how fast). Some of the long-term adaptations of cardiorespiratory training are: decreased resting heart rate, decreased risk of cardiovascular disease, improved endurance, increased stroke volume and cardiac output.
• Muscular capacity refers to the spectrum of muscular capability. This includes muscular endurance (i.e., the ability to apply force over a long period of time or to complete repeated muscle contractions); muscular strength (i.e., the ability to generate force, or the maximum amount of force that a muscle can exert in a single contraction); and muscular power (i.e., the ability to generate strength in an explosive way). Some of the long-term adaptations of improving muscular capacity are increased strength, improved muscular endurance, increased basal metabolic rate, improved joint strength, and overall posture.
• Flexibility is the range of movement or amount of motion that a joint is capable of performing. Each joint has a different amount of flexibility. Some of the long-term adaptations of improved flexibility are decreased risk of injury, improved range of motion, improved bodily movements, and improved posture.
• Body composition is the proportion of fat-free mass (muscle, bone, blood, organs, and fluids) to fat mass (adipose tissue deposited under the skin and around organs). Some of the long-term adaptations of improving body composition are decreased risk of cardiovascular disease, improved basal metabolic rate, improved bodily function, and improved BMI.
Secondary Components of Fitness
The secondary components of fitness (also known as the components of performance based fitness) are involved in all physical activity and are necessary for daily functioning. Athletes experience different levels of success depending on how well these secondary fitness components are developed. Although the primary components of fitness are thought to be the most important, we should not ignore the secondary components because of their importance in the completion of daily tasks. The secondary components include the following.
• Balance is the ability to maintain a specific body position in either a stationary or dynamic (moving) situation.
• Coordination is the ability to use all body parts together to produce smooth and fluid motion.
• Agility is the ability to change direction quickly.
• Reaction time is the time required to respond to a specific stimulus.
• Speed is the ability to move rapidly. Speed is also known as velocity (rate of motion).
• Power is the product of strength and speed. Power is also known as explosive strength.
• Mental capability is the ability to concentrate during exercise to improve training effects as well as the ability to relax and enjoy the psychological benefits of activity (endorphins).
Health is a dynamic process because it is always changing. We all have times of good health, times of sickness, and maybe even times of serious illness. As our lifestyles change, so does our level of health.
Those of us who participate in regular physical activity do so partly to improve the current and future level of our health. We strive toward an optimal state of well-being. As our lifestyle improves, our health also improves and we experience less disease and sickness. When most people are asked what it means to be healthy, they normally respond with the four components of fitness mentioned earlier (cardiorespiratory ability, muscular ability, flexibility, and body composition). Although these components are a critical part of being healthy, they are not the only contributing factors. Physical health is only one aspect of our overall health.
The other components of health (Greenberg, 2004, p. 7) that are just as important as physical health include the following:
• Social health-The ability to interact well with people and the environment and to have satisfying personal relationships.
• Mental health-The ability to learn and grow intellectually. Life experiences as well as more formal structures (e.g., school) enhance mental health.
• Emotional health-The ability to control emotions so that you feel comfortable expressing them and can express them appropriately.
• Spiritual health-A belief in some unifying force. It varies from person to person but has the concept of faith at its core.
Wellness is the search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes. If we take responsibility for our own health and well-being, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success.
Each day we work toward maximizing our level of health and wellness to live long, full, and healthy lives. The pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit.
As fitness professionals, we have a responsibility to guide and motivate others to improve their level of health and wellness. We can promote a holistic approach to health (mind, body, and spirit), not just encourage physical activity. As good role models, we should demonstrate positive health behaviours that assist in improving our own health and the health of others. If our focus is strictly on the physical benefits of exercise, we are doing a disservice to our clients and we are not fulfilling our professional obligation.
As fitness professionals, we spend a great deal of time inspiring and assisting others in their pursuit of improved health. Education is an important aspect of this. We must promote the benefits of regular activity and help people understand why they should be active.
Figure 1.2 will help you educate your clients about the benefits of activity and why each of these benefits is important to long-term health.
Health Canada introduced Canada's Physical Activity Guide to Healthy Active Living to help Canadians make wise choices about physical activity as a way to improve health. Scientists say you should accumulate 60 minutes of physical activity every day to stay healthy or improve health. The recommendations in the Physical
• Endurance-On 4 to 7 days a week, perform continuous activity for your heart, lungs, and circulatory system. Time required for improvements depends on effort.
• Flexibility-On 4 to 7 days a week, perform gentle reaching, bending, and stretching to keep muscles relaxed and joints mobile.
• Strength-On 2 to 4 days a week, perform resistance exercise to strengthen muscles and bones and improve posture.
The American College of Sports Medicine (ACSM) has also developed activity guidelines for improving health:
• Perform 30 minutes or more of moderate-intensity physical activity on most days of the week for cardiovascular health. The 30 minutes need not be continuous.
• Performing 1 set of 8 to 12 repetitions of resistance training for the entire body is necessary to maintain and develop muscular strength and endurance.
• Flexibility training should be performed daily, including stretches for all major muscle groups, in order to maintain mobility