Wellness Model--
Stress Reduction
Emotional
Environmental
Intellectual
Occupational
Social
Spiritual
Physical
Empathy vs Sympathy
Empathy
Wellness Model
Burnout
Prosocial Behavior
Positive behavior that illicit positive responses in others. More broadly, they are voluntary behaviors that benefits others.
Some examples are:
Smiling
Shaking hands
Unconditional Positive Regard
Listening skills
Eye Contact
Pro Social
Exercise
Nutrition
30mins a day!
Two Adjustments Your body has to make for Exercise
1. Before the optimal level of exercise, you need to slowly increase your activity level so that you can safely increase your heart rate and breathing and also promote blood flow to muscle for more oxygen
According to the American College of Sports Medicine and the American Heart Association, physical activity or exercise is call the key to a healthier life. The current recommendations for adults are 150 min are moderate-intensity exercise each week. (biking, swimming, etc.)
Proper Nutrition is vital to good health! Nutrition = the way our bodies take in and use, or assimilate, food.
2. After exercise, you should slowly decrease your activity level so that you can slow the heart rate safely and allow enough time for the dilation of the blood vessels to go down
As massage therapist, self-care practices are the most important techniques to maintain. According to Bonnie Prudden's Occupational Scale (p. 58 (5th ed.)), massage therapy is considered Strenuous (physically). This type of occupation CAN cause back pain caused by torquing the torso. The activities we engage with are different types of endurance training practices.
Without muscular strength, you will fatigue faster and be more prone to injury! Weight training--2 or 3 times a week! Flexibility training 2 or 3 days a week!
Physical stamina is need, however, emotional stamina and mental clarity is also needed.
But remember YOU CAN NOT GIVE WHAT YOU DO NOT HAVE!
Nutrients are substances necessary for life and provide nourishment for growth and maintenance. There are two types of nutrients: Nonessential ---produced by the body in adequate amounts. Essential nutrients must be obtained from external sources such as food or supplementation.
Need all of these! (in the right amounts)
Dietary Fiber
Calories
--unit of energy received from food
---how much calories do adults need?
--one pound of body weight is equal 3500
Roughage or bulk--found in cell walls of plants--not digested or absorbed by humans or other mammals, so it passes relatively intact.
--According to the Institute of Medicine, the recommended daily intake (RDI) of dietary fiber for adults 50 yrs and younger is 38g men and 25 g for women. Over 50yrs, 30g men and 21g for women.
Proteins --- chains of amino acid
Carbohydrates ---saccharides or sugars--most common source of energy for the body...they help produce ATP.
Fats -- are subgroup or lipids called triglycerides
Vitamins --are essential for metabolic reactions in the body.
Minerals --- are chemical elements found in nature that are vital in regulating many body functions. (Iron, Potassium, Calcium)
Water---regulates body temperature and transports all the other nutrients and metabolic wastes. The body is roughly 70% water. If the body loose water by as little as 5%, the body becomes dehydrated. If it exceeds it by 10%, then body functions fail to perform at their normal rates. -The environmental protection agency (EPA) governs tap water standards, the Food and drug administration (FDA) sets the standards for bottled water based on the EPA's recommendation.
Wellness
Health
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