INSHAPE PREVENTION PLUS WELLNESS

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Brianne Henderson
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2 InShape Prevention Plus Wellness S U B S T A N C E U S E P R E V E N T I O N P R O M O T I N G W E L L N E S S F O R Y O U N G A D U L T S B O O K L E T NOTE: Reproduction and use of copyright protected materials in this program is expressly limited to one young adult and cannot be copied for others to use or implement. 2

InShape Prevention Plus Wellness Substance Use Prevention Promoting Wellness for Young Adults Booklet Introduction: Welcome to InShape Prevention Plus Wellness (PPW)!

3 InShape Prevention Plus Wellness Substance Use Prevention Promoting Wellness for Young Adults Booklet Introduction: Welcome to InShape Prevention Plus Wellness (PPW)! InShape PPW is about things you can do to look and feel better, based on your current wellness habits. First, you ll learn about the links between engaging in specific wellness behaviors and resulting positive images. Then, you ll have an opportunity to identify concrete goals to enhance your overall fitness, performance and personal development. Screening Survey: To begin, first complete the Wellness Behavior Screen Survey below. 3

4 InShape Prevention Plus Wellness Wellness Behavior Screen Directions: This tool is designed to assess your wellness level and identify your individual wellness profiles. The accuracy of this assessment is based on how honestly you answer each item, so please answer all questions truthfully. 1. On most days of the week, do you engage in moderate physical activity for at least 30 minutes such as fast walking, slow bicycling, skating, dancing, or swimming? a. Yes b. No 2. On most days of the week, do you engage in vigorous exercise for at least 20 minutes that makes you sweat and breathe hard, such as basketball, soccer, running, swimming laps, fast bicycling, fast dancing, or similar aerobic activities? a. Yes b. No 3. Does your everyday diet consist mostly of nutrient dense foods such as whole grain breads, cereals and pasta; lean fish, lean poultry, and lean meat; dark green and red vegetables; and citrus and other fruits? a. Yes b. No 4. Do you usually get eight hours of sleep each night? a. Yes b. No 5. On most days, do you use stress control techniques such as progressive muscle relaxation, meditation, tai chi, yoga, deep breathing, or regular exercise/physical activity? a. Yes b. No 4

5 6a. Males: During the past 30 days, have you had 5 or more alcoholic drinks on any one day? a. Yes b. No c. I don t drink 6b. Females: During the past 30 days, have you had 4 or more alcoholic drinks on any one day? a. Yes b. No c. I don t drink 7. During the past 30 days, have you smoked one or more cigarettes? a. Yes b. No 5

6 8. In the next year, how likely are you to Very Somewhat A Little Not at All Likely Likely Likely Likely a. get 30 minutes of moderate physical activity on most days? b. get 20 minutes of regular vigorous exercise on most days? c. drink 5 or more drinks (male) or 4 or more drinks (female) in a day? d. smoke cigarettes? e. use marijuana? f. eat nutrient dense foods on most days of the week? g. get 8 hours of sleep on most nights? h. practice stress control techniques on most days of the week? i. set any health or fitness goals? j. talk to your parents about health or fitness? 6

7 9. How many of your friends None Some Most All a. get 30 minutes of moderate physical activity on most days? b. get 20 minutes of regular vigorous exercise on most days? c. drink 5 or more drinks (male) or 4 or more drinks (female) in a day? d. smoke cigarettes? e. use marijuana? f. eat nutrient dense foods on most days of the week? g. get 8 hours of sleep on most nights? h. practice stress control techniques on most days of the week? 10. How satisfied are you with how your body looks? (circle one) (a) Very satisfied (b) Satisfied (c) Somewhat (d) A little (e) Not at all satisfied 7

8 11. During the past 30 days, how many days did you a) exercise, play sports or get physical activity?... (days) b) get 8 or more hours of sleep?... (days) c) eat fruits or vegetables?... (days) c) have a drink of alcohol?... (days) d) smoke a cigarette?... (days) e) use an e-cigarette?... (days) f) use any marijuana?... (days) g) use a prescription drug a doctor did not give you?... (days) h) feel so sad you stopped doing some of your usual activities?... (days) 8

Regular physical activity can enhance your mental well-being, self-esteem, and confidence, while easing anxiety and mild depression.

9 Benefits of Moderate Physical Activity: Keeping physically active is the key to achieving fitness and maintaining a healthy lifestyle. Young adults who engage in regular physical activity tend to feel energetic, sleep better, and look and feel more physically fit. Regular physical activity can enhance your mental well-being, self-esteem, and confidence, while easing anxiety and mild depression. Regular physical activity can reduce your stress level making you more relaxed, happy and unworried. Daily physical activity keeps you focused, and lets you work harder and smarter. Some Behaviors Harm Moderate Physical Activities: Meanwhile, using too much alcohol and smoking cigarettes interferes with creating a physically active lifestyle. Alcohol misuse can get in the way of your fitness goals by decreasing your energy level, and directly harming your fitness level and compromising your goals of being in-shape, looking good and feeling strong. 9

Too much alcohol causes feelings of discomfort, fatigue, poor

Drinking a lot also counters exercise efforts by increasing body fat and

Benefits of Vigorous Exercise: Regular vigorous exercise improves your

10 Too much alcohol causes feelings of discomfort, fatigue, poor coordination, and harms your motivation and drive to exercise. Drinking a lot also counters exercise efforts by increasing body fat and slowing your physical performance. Benefits of Vigorous Exercise: Regular vigorous exercise improves your motivation, self-confidence, and discipline. Exercise builds physical composure, increases flexibility, and helps you look fit and strong. 10

Some Behaviors Harm Vigorous Exercise: However, intensive exercise and drinking too much alcohol or smoking do not mix.

11 Increasing the frequency, duration, and intensity of exercise helps to burn-off excess fat, controls weight and gives you an athletic look. Vigorous exercise promotes healthy heart and lungs, improves your aerobic stamina, and keeps you looking and feeling inshape. Some Behaviors Harm Vigorous Exercise: However, intensive exercise and drinking too much alcohol or smoking do not mix. Alcohol has lots of empty calories, so you may gain weight, have a loss of energy, have difficulty being active and have less motivation to engage in vigorous exercise and sports. Drinking too much alcohol can also result in bouts of feeling depressed and unhappy, harming your sense of relaxation and peace. Overdrinking results in embarrassing social moments, damaging your reputation, popularity, and potential for success. You re less likely to achieve your goals of being fit and succeeding in sports and school if you use too much alcohol or smoke. 11

Skipping breakfast, or any meal, leads to weight gain because you feel starved and then can over eat.

12 Benefits of Healthy Nutrition: Eating a healthy diet and avoiding high-fat and high-sugar junk foods help shape a fit and healthy body. Eating nutrient-dense foods throughout the day, starting with a nutritious breakfast, has a big effect on how you feel, and affects your appearance and energy level. Skipping breakfast, or any meal, leads to weight gain because you feel starved and then can over eat. Eating highly nutritious foods throughout the day prevents this, as well as the onset of heart disease and cancer. A healthy diet improves your skin tone, gives you shiny hair, and promotes muscle development. Eating well improves your disposition, selfconfidence and personal appeal. Some Behaviors Harm Healthy Nutrition: Meanwhile, excessive alcohol use adds empty calories to your diet, robbing your body of vitamins and minerals. Drinking too much makes it difficult to maintain a fit and active lifestyle. Alcohol use also increases your appetite, and many times this leads to over eating junk foods. Remember, too much alcohol can sap your body of energy needed for sports, school, work, and play. 12

Benefits of Getting Sufficient Sleep: Getting the right amount of sleep each night ensures you ll have the maximum energy needed to be physically active and fit.

People tend to overeat and eat high-calorie junk foods when they re tired. Plenty of sleep also helps you to feel alert, confident, and friendly.

13 Benefits of Getting Sufficient Sleep: Getting the right amount of sleep each night ensures you ll have the maximum energy needed to be physically active and fit. Adequate sleep also enhances your ability to think clearly throughout the day, and to retain facts. Getting sufficient sleep can prevent unnecessary caloric intake. People tend to overeat and eat high-calorie junk foods when they re tired. Plenty of sleep also helps you to feel alert, confident, and friendly. A sound night s sleep does wonders to make you look good and feel energetic and motivated. Some Behaviors Harm Getting Sleep: Meanwhile, drinking too much alcohol and smoking cigarettes disrupts deep sleep patterns, causing you to wake-up feeling tired and jittery. This conflicts with maintaining an active, high-energy lifestyle. 13

Benefits of Controlling Stress: There are many benefits from regularly using relaxation techniques, including avoiding physical problems caused by stress, such as migraines, and even acne breakouts.

14 Lacking sleep because of excessive alcohol or cigarette use leads to a vicious cycle of chronic exhaustion. This exhaustion increases your chance of accidents and decreases the quality of interpersonal relationships and personal success. Benefits of Controlling Stress: There are many benefits from regularly using relaxation techniques, including avoiding physical problems caused by stress, such as migraines, and even acne breakouts. Relaxation techniques can also help prevent or alleviate mood disorders, such as mild depression, anxiety, and excessive worry. Relaxation techniques help keep a person focused on enjoying life in the here and now, and avoid negative feelings and thoughts. Using effective stress control techniques can give you a sense of peace and calm during anxious situations, like big games and events. They can also help you look and feel relaxed, confident, and friendly. 14

Some Behaviors Harm Controlling Stress: Remember, using too much alcohol can aggravate or even cause stressful life events, such as problems with law enforcement, fights with friends and family, and

Habitually overdrinking leads to more worries, greater unhappiness, and use of other drugs. Combined, these outcomes rob a person of inner peace, tranquility, and confidence.

15 Some Behaviors Harm Controlling Stress: Remember, using too much alcohol can aggravate or even cause stressful life events, such as problems with law enforcement, fights with friends and family, and involvement in situations that you might later regret. Excessive alcohol use and smoking cigarettes can directly stress the body and mind because of their pharmacological properties as toxins. Habitually overdrinking leads to more worries, greater unhappiness, and use of other drugs. Combined, these outcomes rob a person of inner peace, tranquility, and confidence. Alcohol Use Can Harm Fitness & Health: One of the most important things that you can do for your fitness, health and future success is to avoid being a heavy drinker. Leading health and research organizations define heavy drinking as four or more drinks in one day for adult females and five or more drinks in one day for adult males. Drinking at or above these limits is considered dangerous. 15

Alcohol Use Can Cause Life Problems: Drinking too much alcohol puts you at considerable risk for embarrassing yourself in front of your friends, losing self-control, getting into arguments,

Perceptions of Heavy Drinkers: Research done with college-aged young adults indicates that heavy alcohol drinkers are perceived by their peers, and particularly potential partners, as more likely to

16 Alcohol Use Can Cause Life Problems: Drinking too much alcohol puts you at considerable risk for embarrassing yourself in front of your friends, losing self-control, getting into arguments, experiencing violence, and saying or doing things you will later regret. Overdrinking also results in getting sick, getting in trouble with police, friends and your family. Perceptions of Heavy Drinkers: Research done with college-aged young adults indicates that heavy alcohol drinkers are perceived by their peers, and particularly potential partners, as more likely to smoke cigarettes and use drugs, and are less attractive than those who don t over drink. More Reasons to Avoid Overdrinking: Using too much alcohol interferes with achieving important life goals, such as succeeding in sports and school, getting a satisfying job, having friends, and maintaining lasting relationships. Overdrinking decreases your energy and clouds your mental focus and processing abilities you need to be safe, successful, and at the top of your game. 16

Avoiding heavy drinking supports an active lifestyle, looking and feeling good about yourself, and having successful college and career experiences.

Problems Associated with Cigarette Smoking: Cigarette smokers have reduced stamina and are more likely to quit exercise and sports than non-smokers.

17 Avoiding heavy drinking supports an active lifestyle, looking and feeling good about yourself, and having successful college and career experiences. What types of things do you currently do to avoid drinking too much? Problems Associated with Cigarette Smoking: Cigarette smokers have reduced stamina and are more likely to quit exercise and sports than non-smokers. The distinctive smell of cigarette smoke in a person s hair and clothes, plus discolored teeth from nicotine and tar, can be seen as unattractive. A person who smokes may give the impression they do not care about their health or appearance. Smokers are sometimes viewed by others as less friendly, considerate, or intelligent than non-smokers. Many people think that smoking is a weight control approach. The reality is there is a scientific link between increased smoking and decreased physical activity. This link shows that smoking interferes with maintaining a person s weight and being a physically fit person. 17

18 Being a non-smoker and avoiding over-drinking are essential ingredients to achieving and maintaining fitness. The good news is that individuals who exercise regularly are less likely to smoke, while engaging in regular exercise can help smokers quit. By not smoking, you are much more likely to look and feel healthy and active. Conclusion: To achieve all of your desired goals, think about whether you need to make a commitment to change any of your current wellness habits to become an even more fit young adult in the future. Answer these final questions. Do your current health habits indicate you are 1. a physically active or sedentary person? 2. an athletic or inactive person? 3. a healthy-eater or junk food junkie? 4. a well-rested or tired person? 5. a relaxed or anxious person? 6. a heavy or social/non-drinker? 7. a cigarette smoker or non-smoker? 18

19 Wellness Goal Plan & Contract: Complete the Goal Plan below. Then, have your instructor or someone else you trust read and co-sign the plan. Don t forget to read and follow the concluding statement at the end of the Goal Plan. 19

20 InShape Prevention Plus Wellness Goal Plan Think about what you have learned from the InShape PPW lesson and consider: 1. Participating in moderate physical activity for at least 30 minutes on most days of the week, such as fast walking, slow bicycling, or skating, to be more physically active. 2. Participating in vigorous exercise for at least 20 minutes on most days of the week that will make you sweat and breathe hard, such as basketball, running, swimming laps or similar aerobic activities, to be more athletic. 3. Taking steps to manage daily stress by practicing progressive muscle relaxation, meditation, tai chi, yoga, deep breathing, or by getting exercise on most days of the week, to be more relaxed. 4. Eating a variety of healthy, nutrient-dense foods in your daily diet, such as lean meat, fish, poultry, fruits and vegetables, whole grain breads and cereals, and brown rice and pasta, to be more nutrition conscience. 5. Getting 8 hours of sleep each night, to be more rested. 6. Most importantly, to achieve each of your fitness goals, avoid alcohol, but especially heavy drinking, stop smoking cigarettes, and avoid e-cigarettes, prescription drug misuse and illegal drug use. To help you become a more active and physically fit person, select one goal from each of the four key behaviors below that you will work to improve in the next week. Keep in mind, being fit does not mean being perfect. Your main goal should be to have a healthy body image and not engage in unhealthy ways to control or lose weight. KEY WELLNESS BEHAVIOR GOALS 1. Physical Activity & Exercise: (Choose one) a. I will start getting 20 minutes of vigorous exercise on most days of the week. b. I will start getting 30 minutes of moderate physical activity on most days of the week. c. Neither. I m already getting 20 minutes of vigorous, and/or 30 minutes of moderate physical activity on most days of the week. 20

21 1. List a specific health habit (e.g., play tennis NOT get more exercise):. 2. Amount (e.g., 30 minutes each time):. 3. How often (e.g., 4 times a week, Monday-Thursday):. 2. Alcohol Use: (Choose one) a. I will avoid drinking 5 or more drinks if I am a male, or 4 or more if I am a female, in one day. b. I will stop all alcohol use. c. Neither. I never drink alcohol, or never drink heavily. 3. Cigarette Use: (Choose one) a. I will stop smoking all cigarettes. b. I will cut down on smoking cigarettes. c. Neither. I never smoke cigarettes. 4. Other Wellness Behaviors: (Choose one) In addition, to maintain an active, healthy and high-performance lifestyle, choose one other wellness habit to improve in the next 7 days: a. I will eat more nutrient-dense foods on most days of the week. b. I will practice stress management techniques on most days of the week. c. I will get 8 hours of sleep on most nights of the week. d. I will avoid other drug use. e. None. I prefer to work on other goals. 21

22 1. List a specific health habit (e.g., eat more fruits & veggies NOT eat healthier foods):. 2. Amount (e.g., 5 or more servings each):. 3. How often (e.g., 5 days a week, Monday-Friday):. Participant s Signature Date Witness s Signature Date Congratulations! You have successfully completed this InShape PPW lesson. Take your Goal Plan home and put it where it can be seen every day, week and month (i.e., on the refrigerator, wall, or your mirror). Revisit your Goal Plan at the end of the first week and make changes if needed to help you be even more successful in reaching your future goals. Reward yourself with small things you enjoy like magazines, music download, books, clothing, or a trip, for achieving one of your wellness goals, or avoiding alcohol or drug use. You ve taken the first and most important step toward improving your wellness. Improving yourself is a life-long process. It takes committing to small changes. You must be willing to keep working toward improving yourself. Focus on and celebrate the small gains you make each day, week and month. You can do it! Keep trying. Never quit! 22

23 InShape Prevention Plus Wellness Wellness Resources 101 Health and Wellness Tips for College Students, Rutgers University, Student Health Services: A Student Guide to Managing Stress, BestColleges.com: College Student s Guide to Avoiding Drug and Alcohol Abuse, Addiction, Recovery and Navigating Substance Use Culture on Campus, AccreditedSchoolsOnline.org: Exercise, CampusMindWorks, Supporting Student Mental Health, University of Michigan: Getting Exercise in College, TeensHealth from Nemours: Guide to Sleep for College Students & Older Teens, Expert Advice on How to Get a Good Night s Rest, AffordableCollegesOnline.org: How Much Physical Activity is Needed?, ChooseMyPlate.gov, United States Department of Agriculture: National Sleep Foundation Recommends New Sleep Times, SleepFoundation.org: Nutrition at College, United States Department of Agriculture: Nutrition Guidelines for Young Adults, Livestrong.com: Physical Activity and Adults, Global Strategy on Diet, Physical Activity and Health, World Health Organization: 23

24 Physical Activity and Health: A Report of the Surgeon General, Adolescents and Young Adults, Centers for Disease Control and Prevention: Sleep, CampusMindWorks, Support Student Mental Health, University of Michigan: Stress Management, Stress Management Tips, WebMD: Ten Tips for Prevention for Youth, National Council on Alcoholism and Drug Abuse Dependence, Inc.: The Student s Guide to Nutrition, BestColleges.com: Top 10 School Stress Relievers for Students, VeryWellMind.com: What to Do if You Have a Problem with Drugs: For Teens and Young Adults, National Institute on Drug Abuse: 24

25 InShape Prevention Plus Wellness Feedback Survey Date: Code: Directions: Please check one answer for each question below. We really want to know what you think about InShape PPW. Please answer honestly. Thank you for your help! 1. Overall, how would you rate InShape? Excellent Good Fair Poor Strongly Agree Agree Disagree Strongly Disagree 2. I think InShape will help young adults make healthy choices. 3. InShape will help me increase my physical activity next month. 4. If I drank alcohol, InShape would help me avoid over-drinking alcohol next month. 5. InShape will help me eat more healthy foods next month. 6. InShape will help me get more sleep next month. 7. InShape will help me to control stress in my life next month. 8. If I smoked cigarettes, InShape would help me cut back or stop smoking. 9. If I used marijuana, InShape would help me cut back or stop using it. 10. How satisfied are you with how your body looks? (circle one) (a) Very satisfied (b) Satisfied (c) Somewhat (d) A little (e) Not at all satisfied 25

26 11. In the next year, how likely are you to Very Somewhat A Little Not at All Likely Likely Likely Likely a. get 30 minutes of moderate physical activity on most days? b. get 20 minutes of regular vigorous exercise on most days? c. drink 5 or more drinks (male) or 4 or more drinks (female) in a day? d. smoke cigarettes? e. use marijuana? f. eat nutrient dense foods on most days of the week? g. get 8 hours of sleep on most nights? h. practice stress control techniques on most days of the week? i. set any health or fitness goals? j. talk to your parents about health or fitness? 26

27 12. How many of your friends None Some Most All a. get 30 minutes of moderate physical activity on most days? b. get 20 minutes of regular vigorous exercise on most days? c. drink 5 or more drinks (male) or 4 or more drinks (female) in a day? d. smoke cigarettes? e. use marijuana? f. eat nutrient dense foods on most days of the week? g. get 8 hours of sleep on most nights? h. practice stress control techniques on most days of the week? 12. What did you like BEST and LEAST about the InShape lesson? BEST: LEAST: 27

SPORT Prevention Plus Wellness-High Risk. High Risk Middle School Adolescent Substance Use Prevention Promoting Wellness

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