Unit-3, Health Enhancing Behavior

Unit -3
HEALTH ENHANCING
BEHAVIOUR
CONTENTS:
• Health Enhancing Behavior-

• Exercise: benefits of exercises, effects of psychological
health
• Nutrition: changing diet, resistance of modifying diet,
stress and diet.
• Accident prevention, motor cycle and auto mobile
accidents, home & work place accidents.
HEALTH ENHANCING BEHAVIOUR
• Any activity people perform to maintain or improve their

health, regardless of their perceived health status or whether
the behavior actually achieves that goal.
HEALTH ENHANCING BEHAVIOUR
• Examples of positive health behaviors include regular physical

activity, a healthy diet, adequate sleep, and avoiding tobacco
and excess alcohol use. The benefits of health-promoting
behaviors include better health, enhanced quality of life, disease
prevention, and avoiding premature death.
• Regular physical activity, such as walking, cycling, wheeling,
doing sports or active recreation, provides significant benefits
for health. Some physical activity is better than doing none.
EXERCISE
• Exercise is a form of physical activity that is planned,

repetitive in nature, and designed to enhance or maintain
physical condition.
TYPES OF EXERCISE
I. Aerobic exercise
II. Resistance Training
III. Flexibility
IV. Stability
1. Aerobic exercise
• By definition, aerobic means “requiring oxygen”. During aerobic

exercise, the oxygen you inhale is carried to your muscles,
providing them with the energy needed to perform. Commonly
referred to as cardio exercise, aerobic exercise includes any type
of physical activity that can be sustained for an extended period
of time and uses large muscle groups. Cycling, dancing, hiking,
running at a moderate pace, swimming, and walking are all types
of aerobic exercise.
• It reduces your risk of heart disease, diabetes, high blood
pressure and high cholesterol.
2. RESISTANCE TRAINING
• Resistance training, also commonly referred to as strength

or weight training, is a form of anaerobic exercise, a type of
physical activity that involves the breakdown of glucose
(sugar) for energy without the need for oxygen. Strength
training aims to build and maintain muscle tissue through
the use of bodyweight or external resistance, such as free
weights or weight machines. Weight training can be used to
strengthen major muscle groups, such as the legs, back,
glutes, chest, shoulders, arms, and abdomen.
3. FLEXIBILITY
• Flexibility defines the range of motion of your joints and the mobility
of your muscles. Having adequate flexibility is important not only
for athletic performance but also for daily functional ability and injury
prevention.
• The two most common types of stretching

are static and dynamic stretching. Static stretching involves holding a
stretch of a targeted muscle for a period of time. In contrast, dynamic
stretching is characterized by active stretches that typically mimic an
exercise about to be performed. Both types of stretching effectively
increase flexibility and improve athletic performance. Dynamic
stretching is generally recommended before engaging in physical
activity to better warm-up muscles, whereas static stretching is
typically done following a workout when muscles are more limber.
4. STABILITY
• Stability and balance exercises often involve slow,

controlled movements that engage and strengthen core
muscles, which include the muscles in your abdomen, back,
and pelvis. Engaging these muscle groups through stability
exercises benefits all age groups and can improve a person’s
ability to carry out everyday activities, such as lifting heavy
objects, climbing stairs, or standing up from a chair. This
type of fitness is sometimes referred to as functional fitness.
BENEFITS OF EXERCISE
• Health benefits of aerobic is substantial. A mere 30 minutes

of exercise a day can reduce the risk of heart problems,
breast cancer and other chronic illness.
• Exercise coupled with dietary plan can reduce the Type –II
DIABETES.
EFFECTS ON PSYCHOLOGICAL
HEALTH
EFFECTS ON PSYCHOLOGICAL HEALTH
• Here are a few examples of the positive impact of exercise for mental
health:
 A sense of well-being. Regular exercise releases endorphins and other
natural brain chemicals that can improve mood and well-being.
 Reduced Stress Individuals can use exercise and physical activity as a
coping mechanism to help take their minds off their worries and better
deal with situations that increase feelings of anxiety.
 More energy throughout the day. Exercise can boost energy, helping
individuals overcome mental burdens that can lower their energy
levels and potentially lead to more symptoms of anxiety or depression.
EFFECTS ON PSYCHOLOGICAL
HEALTH
 Better sleep. Mental health and sleep problems often go together.

According to Harvard Health, up to 80% of psychiatric patients struggle
with chronic sleep problems. However, regular physical activity can help
healthy individuals sleep better.
 Improved memory. A 2020 study in Translational Sports Medicine found

that a single exercise workout helped improve memory functions in young
adults.
 Self-confidence. Setting and meeting exercise goals and getting into shape
can help individuals feel more positive about themselves.
WHO EXERCISES?
• People who come from the families in which exercise is practiced,

who have positive attitude towards physical activity and a strong
sense of self-efficacy, energetic , extroverted and sociable tend to
exercise.
• The person who believes to take responsibility for their health are
also more likely to get exercise than people who do not have these
activities.
DEVELOPING HEALTHY DIET
• Diet is an important and controllable risk factor for many of the leading causes of death
and disease.
• A healthy diet helps to protect against malnutrition in all its forms, as well as
noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.
• Unhealthy diet and lack of physical activity are leading global risks to health.
• Only about 13% of adults get the recommended servings of vegetables each day. Experts
estimate that unhealthy eating contribute to more than 678,000 deaths per year.
• Dietary change is critical for the people at risk for or already diagnosed as chronic disease
such as coronary artery , hypertension, diabetes, and cancer.
• These are the disease for which people low in SES are more at risk, and diet may explain
some of the relation between low SES and these disorders.
NUTRITION: CHANGING DIET
• Changing the diet will improve ones health.

• A high diet fruits, vegetables, with some whole grains, peas, and beans,
poultry, and fish and low in refined grains, potatoes and red and processed
meats lowers the risk of coronary heart disease.
• Switching from trans food (fried & fast) and saturated fats (meat to dairy) to
polyunsaturated fats and monounsaturated fats is a healthful change as well.
• Some low fat diets have health benefits. Healthy “Mediterranean "diets are
rich in vegetables, nuts, fruits, and fish and low in red meat.
• Low carbohydrates foods can have healthful effects. Many people like these
diets, and so can be fairly easily adopted and adhered to over time.
• Vitamins help in protecting our bodies against diseases.

• The deficiency of one or more nutrients can cause diseases or disorders in
our body.
• Diseases that occur due to a lack of nutrients over a long period are called
deficiency diseases,
• Vitamins deficiency mainly are two types: primary and secondary.
• Some examples of vitamin deficiency diseases are rickets, beriberi and
pellagra.
• Beriberi is a disease caused by a vitamin B-1 deficiency, also known as
thiamine deficiency.
• A healthy diet includes the following:

• Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g.
unprocessed maize, millet, oats, wheat and brown rice).
• At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding
potatoes, sweet potatoes, cassava and other starchy roots.
• Less than 10% of total energy intake from free sugars (2, 7), which is equivalent
to 50 g (or about 12 level teaspoons) for a person of healthy body weight
consuming about 2000 calories per day, but ideally is less than 5% of total
energy intake for additional health benefits (7). Free sugars are all sugars added
to foods or drinks by the manufacturer, cook or consumer, as well as sugars
naturally present in honey, syrups, fruit juices and fruit juice concentrates.
• Less than 30% of total energy intake from fats (1, 2, 3).
Unsaturated fats (found in fish, avocado and nuts, and in
sunflower, soybean, canola and olive oils) are preferable to
saturated fats (found in fatty meat, butter, palm and coconut oil,
cream, cheese, ghee and lard) and trans-fats of all kinds,
including both industrially-produced trans-fats (found in baked
and fried foods, and pre-packaged snacks and foods, such as
frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and
spreads) and ruminant trans-fats (found in meat and dairy foods
from ruminant animals, such as cows, sheep, goats and camels).
• Less than 5 g of salt (equivalent to about one teaspoon) per

day (8). Salt should be iodized.
RESISTANCE TO MODIFY DIET
• It is difficult for the people to modify their diet. However, even they are at high risk for CHD
or when their physicians recommends it.
• The typical reason that people switch to a diet low in cholesterol, fats, calories, and additives
and high in fibre, fruits and vegetables is to improve appearance, not to improve health.
• Rate of adherence to the diet may but high at the first but fall over time. some diets are
restrictive, monotonous, expensive, and hard to implement.
• Foods that are high in fat and sugars help in turn off stress hormones, such as cortisol, but
they contribute to an unhealthy diet.
STRESS AND DIET
• Stress has direct and negative effect on diet. People under stress eat more fatty foods, fewer
fruits and vegetables, and more likely to snack and skip breakfast.
• People with low SES, jobs, high workloads, and little control at work also have less healthy
diets.
• When people under stress are distracted , may fail to practice self- control and may not pay
attention to what they eat.
• The sheer cognitive burden of daily life can interfere with the ability to control food
consumption by preventing people from monitoring their eating.
ACCIDENTS AND
PREVENTION
• Accidents represents one of the major causes of preventable death
throughout the world.
• Worldwide nearly 1.3 million die as a result of road traffic injuries,
and the estimated economic cost of accidents is $518 billion per
year.
• Nationally bicycle accidents causes more than 900 deaths per year,
promotes more than 4,94,000 emergency cases.
• Almost 40,000 people die due to illegal usage of drugs.
• Occupational accidents and their resulting disability are a
particular health risk for working men.
HOME AND WORKPLACE ACCIDENTS
• Accidents in the home, such as accidental poisonings and falls are the most common
cause of death and disability among children under age 5.
• Interventions to reduce home accidents are typically conducted with parents because
they have control over child’s environment.
• paediatrician and their staff often incorporate such training programs.
• Virtual environmental training on web sites can help children lean to cross the street
safely.
• At ones work place accidents were a primary causes of death and disability. However,
statistics suggest that overall, accidents in the work place have declined since 1930’s.
• Reasons are social engineering safety measures, smoke detectors etc.
MOTOR CYCLE AND ACCIDENTS
• The single greatest causes of accidental death is the motor cycle and automobile
accidents.
• Though social engineering solutions such as speed limits and seat belts have the
major effects on accidental rates, psychological interventions can also address the
factors associated with accidents.

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Unit -3

• Health Enhancing Behavior-

• Any activity people perform to maintain or improve their

• Examples of positive health behaviors include regular physical

• Exercise is a form of physical activity that is planned,

• By definition, aerobic means “requiring oxygen”. During aerobic

• Resistance training, also commonly referred to as strength

• The two most common types of stretching

• Stability and balance exercises often involve slow,

• Health benefits of aerobic is substantial. A mere 30 minutes

 Better sleep. Mental health and sleep problems often go together.

 Improved memory. A 2020 study in Translational Sports Medicine found

• People who come from the families in which exercise is practiced,

• Changing the diet will improve ones health.

• Vitamins help in protecting our bodies against diseases.

• A healthy diet includes the following:

• Less than 5 g of salt (equivalent to about one teaspoon) per

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