• promoting and maintaining health and preventing illness,
• understanding how people react to, cope with and recover from illness,
• personalizing treatments and interventions,
• improving health care systems and health policy.

Health psychology asks: What drives health-related behaviours, and how can these behaviours be changed? It also examines how emotions and beliefs are linked with these behaviours and their consequences. Health psychologists, therefore, work across many different environments and groups of people. These include patients, carers and families, individuals in the community, health care professionals, and healthcare systems and institutions. As a result, some basic concepts from the field of health psychology are relevant for anyone working with patients or promoting behavioural changes in practice.

Promoting and maintaining health and preventing illness

While the burden of chronic illness is rapidly increasing worldwide, much of this is preventable. Epidemiological research has demonstrated that primary prevention (e.g., reducing risk factors for cardiovascular disease) is more effective than secondary prevention for reducing deaths from cardiovascular disease. Health psychology has a huge contribution to make in terms of reducing risk factors for illness in populations by identifying specific behaviours (e.g., smoking, poor diet, lack of physical activity, attending medical screening) and targeting them for change.

Health psychology focuses on the psychological mechanisms (e.g., knowledge, attitudes, cognitions) and social influences that may be hindering change and leading to sustained unhealthy behaviour patterns. A better understanding of these processes helps identifying optimal ways to support people to break out of such unhealthy routines and, for example, stop smoking or increase fruit consumption. The development and use of eHealth applications has steadily increased in this area, and the delivery of behaviour change techniques via Apps and devices provides a very interesting opportunity for health psychology.

Understanding how people react to, cope with and recover from illness

Illness has psychological effects that can impact recovery. Individuals may experience stress, anxiety or depression, or struggle with what the illness may mean for their identity. Health psychologists try to better understand how to best support individuals dealing with illness, while also examining the complex links between cognitions, coping, outcomes and important health behaviours (e.g., medication adherence in different populations). Health psychologists critically consider the definition and measurement of key illness behaviours, for example: How can adherence to medication be measured? What is an ‘acceptable’ level of adherence? Theories and models are used to explain and predict illness-related behaviours and outcomes, and form the basis for designing interventions to make positive changes in behaviours. Health psychologists also try to find out how and for whom these interventions are most effective.

Personalizing treatments and interventions

We want to find out how for example a change in goal-setting or social skills may lead to better outcomes, e.g., improved self-management or generating social support; such a finding implies a mediation effect. These findings are important because it will enable us to improve our interventions since it opens the black box of the intervention and shows which ingredients effectively work and have an effect on the outcome when we are able to change them. In addition, it is also very important to know what works best for whom. Suppose a Cognitive Behavioural or Mindfulness intervention helps cancer patients to cope with the implications of the disease, we will see that some individuals do not respond to the treatment they were given. Research techniques enable us to find out whether patients with certain characteristics (like gender, age, or a personality characteristic) respond better or worse to one of these treatments. This is very helpful in determining which treatment works best for whom – a personalized treatment.

Improving health care systems and health policy

The ways in which doctors, nurses and other healthcare professionals interact with a patient can have a significant impact on the patient’s response to illness and treatment. As well as working with patients, carers and families, health psychologists may work with health care professionals. Health psychology has an important role to play in the education of healthcare professionals by promoting patient-centered care that facilitates increased self-management, allowing individuals to have control over their health and helping them make better choices. This includes examining the communication style of healthcare professionals and finding ways to better match the style with patients’ needs in order to improve healthcare outcomes. So, for example in various countries Health Psychology Departments at Academic Hospitals train medical students in the above.

Reaching out to Health Psychologists

If you are dealing in your work with issues described above and you like to be informed about the latest developments in this area, we suggest to keep an eye on our Health Psychology Practical Blog. In addition, if you need practical help, do not hesitate to get in contact with a Health Psychology Department in your own country and to see whether they can help. Could be anything from answering a quick question to collaboration in for example a health promotion project.

Via: https://practicalhealthpsychology.com/

The WHO Global recommendations on physical activity for health recommend that people aged 65+ years should do at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of vigorous-intensity physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week. It also recommends that older adults perform physical activity to enhance balance and prevent falls on 3 or more days per week, and take part in muscle-strengthening activities at least twice weekly. Despite clear recommendations about the amount of physical activity associated with health gains, around one third of the world’s population is physically inactive, with older people being the most inactive. 

It’s important to note that doing something is better than nothing, even if people can’t quite manage the amount recommended by guidelines. Physical activity can include a range of activity types, from structured exercise classes, to active transport, to gardening and home maintenance. Starting small and building up the amount and intensity of activity and choosing something enjoyable are the best ways to start.  For those who are already participating in more vigorous activities such as running, rowing, or cycling, ageing is no reason to stop if a person’s health allows it. 

Falls are also a common issue in older age, with around 1 in 3 people aged 65 + falling each year. Falls often have lasting, devastating consequences for an older person and their family, and can result in an older person moving into residential aged care. Falls are not inevitable, and can be prevented with regular exercise that challenges balance, such as tandem walking or repeated sit-to-stand exercises.

Older people face particular barriers to being more physically active – these can be financial, physical, social or practical. Some older adults find electronic gadgets that track daily physical activity useful for reminding and motivating them to be more active. 

Some people require a more supported approach to stay on track and reach their physical activity goals. Health coaching is a person-centred approach that commonly includes motivational interviewing techniques and solution-focused goal setting as strategies for promoting behaviour change. A recent systematic review of the effect of health coaching on physical activity among people aged 60+ demonstrated significant improvements in physical activity with this approach.

Goal setting is another strategy that promotes physical activity behaviour change. Goals encourage people to create a sense of urgency and motivation to invest time and energy to make the desired change. To maximise effectiveness, goals should be self-directed and meet S.M.A.R.T  criteria: Specific, Measurable, Attainable, Relevant and Timely.

The social benefits of physical activity participation are often particularly important to older people. There are many options for people who prefer to exercise in organised groups. Many local councils organise free walking groups – these are a way of keeping active in a fun and sociable way. Or for a bit more of a challenge, Parkrun is a free, weekly 5km timed running (or walking) event in more than 1,700 locations across the globe.

At any age the message around physical activity is simple- be as active as you can, in as many ways as possible, as often as you can. Doing something is better than doing nothing, and every little bit counts towards better health.

Via: https://practicalhealthpsychology.com/

“It blows my mind how much attention, money, and energy people put into their gear but then don’t put into the thing that uses the gear,” says Nicole Haas, a physical therapist based in Boulder, Colorado. “Everyone knows you need to tune your skis and tune your bike. PTs are quite literally the mechanics of humans.”

Nicole Haas

There are a lot of misconceptions about physical therapy: it’s a long and expensive process, it’s only for severe injuries, you’ll have to stop doing what you love. But often it takes just a session or two to get back on the right track, and plenty of PTs encourage their patients to keep doing their sport (with modifications) during the recovery process. The faster you seek help, the faster you’ll likely be back in action.

Deciding to see a medical professional is the first and hardest step. Once you’ve committed, follow Haas’s advice, below, on how to make the most of physical therapy.

Recognize When You Need Help 

Chronic overuse injuries can be challenging to recognize and accept. If something has been lingering for two weeks or longer and isn’t getting better, Haas recommends seeing a medical professional for an evaluation. The discomfort doesn’t need to be consistent throughout the day, Haas adds. “If the pain shows up whenever you do a particular sport or activity, there’s a biomechanical problem,” she says.

Whether you should see a PT or your primary-care physician first is another consideration. The direct access law allows patients in all 50 states to see a licensed PT without a prescription or referral from a physician, according to the American Physical Therapy Association. However, there are limitations in certain states. If you think your injury is biomechanical and doesn’t stem from any underlying medical issues, going directly to a PT can save you valuable time, not to mention co-pays. If your PT has any concerns, they can always refer you back to your doctor.

You might be inclined to just take a few weeks off, but passive rest won’t correct the underlying issues that led to the injury in the first place. Early intervention means quicker recovery, potentially fewer visits, and higher odds that you’ll be able to continue doing your sport (with modifications) during the recovery period.

Choose the Right PT

Physical therapists span a broad spectrum of approaches, training, philosophies, and experience. Research a PT’s education, specialization, and experience, and ask around for recommendations. Physical therapists who work with athletes frequently—and, ideally, are athletes themselves—will better understand your passion and goals.

If your PT is part of a larger practice, ensure you’ll get to see the same person each time, rather than a rotating cast. It’s useful to ask how much face-to-face time you’ll get during each session, too. If the PT keeps an open line of communication between visits, responding to calls, texts, or emails, you may see faster progress and more personalized care.

Be a Good Historian

Your PT is a detective. During your initial evaluation, they need as much information as possible to create a treatment plan. Create a timeline of your injury in advance, including how it has progressed or changed over time, what aggravates the pain, and what makes it feel better. Note when the pain showed up and whether anything in particular provoked it, like a crash or a tweaky movement. If there wasn’t a specific incident, think about when you first started to feel symptoms. What else was going on? Did you increase or change your training? Even simple things like new running shoes or ski boots or long hours at your desk can trigger a problem. 

Use Physical Therapy as an Educational Opportunity

Haas sees two types of patients: those who treat their appointment like an obligation and move disinterestedly through a laundry list of exercises, and those who show up curious to learn about their body and how to care for it. “The success of therapy isn’t just about doing the exercises but understanding the issue and the things that can be done throughout one’s daily life,” says Haas. Come with an open mind, and ask questions.

Overcommunicate

Tell your PT what you’re feeling throughout your appointment, whether you think it’s important information or not. “If I have you move in a certain way, I’m not just looking for pain, I might be looking for tightness or other sensations.” Haas says.