goals for the second evening

increasing understanding of importance of lifestyle change

autogenics: neck/shoulder focus & responding to “mental chatter”

exercise: stamina point charting, variety, walking, pedometer use

diet: chart portions of fruit & vegetables eaten daily – 5 to 9?

specific personal intentions & developing group support

assumptions & rules of the journey

skills learning

active involvement

support

confidentiality

main components of the journey

basic skills: exercise, diet, weight, alcohol, smoking, sleep

meditation: autogenic training, applied relaxation, visualisation, mindfulness, compassion

wellbeing: positive emotions, self-determination, happiness

relationships, emotional intelligence, social networks

first four sessions of the course

autogenic training

physical exercise

diet

weight

motivation

self-determination

goal setting

stages of change

do you want to be 14 yrs younger?

20,224 UK adults aged 45 to 79 no initial cancer/CHD health behaviours

rated not smoking physically active at least 5 fruit & veg daily 1-14 alcohol units weekly

Khaw k-t, et al. “Combined impact of health behavours …” PLoS Med 2008;5(1):e12

stamina points & fruit/veg portions

walking intensity & value of pedometers

US guidelines 150 to 300 plus “moderate exercise” minutes

value of flexibility, accessibility, enjoyment

see fruit & veg handout – begin counting