Living a Healthy Lifestyle Question of the day? What is your understanding of being in shape? Why?

Does it mean that you look like this?

Or, could it mean this?

How about this?

Maybe, you’re thinking more like this?

Actually, being in shape should mean. . . You have the energy and strength to perform daily activities without getting tired You have enough energy to participate in leisure and recreational activities and work It is easier to cope with stressful situations and to make better, healthier decisions Since you feel better, you can get along better with others

In other words being in shape means… You eat right You exercise regularly You feel good

What does it mean to be “HEALTHY”?

It means you are Totally Healthy Physically Mentally/Emotionally Socially

Components of Total HEALTH Physical Health is the condition of a person’s body. Mental-Emotional Health is the condition of a person’s mind and the ways that he expresses feelings. Social Health is the condition of a person’s relationships with others.

Health teachers use the Wellness Triangle to show this. Mental/Emotional Total Health Needs Balance Physical Social

Here’s what the statistics show… Nearly 1/3 of students get little or no physical activity (CDC). Higher weight and a sedentary lifestyle increase the risks for diabetes, heart disease, and other health problems. Heart disease is the number 1 worldwide killer of men and women. In the US 1 person dies every 30 seconds from heart disease. Heart disease is responsible for 29% of all deaths in the US

Factors that increase the risk of developing heart disease Controllable Uncontrollable Exercise Level Diet Drugs/alcohol Stress Smoking Age Gender Genetics Race

Cholesterol Level Is Another Indicator for Heart Disease Risk The magic number is… 200 Keep cholesterol BELOW this number!

What is Cholesterol? Cholesterol is a waxy substance produced by the liver and found in certain foods.

Why do we need Cholesterol? Cholesterol is needed to make Vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat

Cholesterol LDL- (Lousy) Get from foods like meat, dairy products, and eggs. This kind of cholesterol is what contributes to blocking of arteries and your heart. Genetics plays a large role in the severity of the risk This type of cholesterol is a contributor to type II diabetes, heart disease, atherosclerosis, and stroke.

Cholesterol HDL-(Helpful) Body produces this kind of cholesterol naturally when you exercise. HDL helps break down LDL Exercise Vs. Diet?

HYPERTENSION Another name for High Blood Pressure Measured by a sphygmomanometer 2 readings: systolic (top) = heart muscle contracting / diastolic (bottom) = heart muscle relaxing “Normal” is 120/80 Called the “Silent Killer” – no symptoms Heart works harder – may cause leaks in blood vessels

HEART DISEASE PREVENTION 5 strategies to keep your heart healthy Don’t smoke or use tobacco products Get active! Eat a heart healthy diet (fruits, veggies, whole-grains, low-fat dairy, Omega-3 fatty acids) Maintain a healthy weight Get regular health screenings

What is BMI ? Body Mass Index Doctors consider a teen obese when his or her BMI number is higher than the BMI numbers of 95% of other teens the same age and gender. Someone whose BMI number is between 85% and 95% of the BMIs of other teens the same age and gender is overweight. http://kidshealth.org/teen/nutrition/weight/bmi.html

Waist Circumference A person’s waist measurement can help doctors determine how much fat that a person stores around their belly. It can be used to determine the risk of heart disease and other chronic conditions Woman: Over 35” Men: Over 40”

Obesity is GROWING!! Total number of overweight adults is 58 million! Total number of overweight youth (age 6-17) is 4.7 million (11%) Between 1980 and 2000, obesity rates doubled among adults and tripled among adolescents. 61% of overweight 5-10 year olds already have at least 1 risk factor for heart disease – 26% have 2 or more risk factors! Direct costs due to obesity were estimated at $75 billion in 2003

Annual number of deaths due to poor diet and inactivity… 300,000 It is the #2 preventable cause of death in the United States!

Here’s a little quiz “Did you know that for every hour of TV you watch, you increase your chances for becoming obese by_______? 6

Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2007 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 1998 2007 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

So what do we need to do? Know your numbers – BMI, cholesterol, blood pressure Take charge of the health factors that we can control. Practice a balance of healthy physical, mental-emotional, and social activities. Stay F.I.T.T.

What kind of exercise is best to reduce your risk of heart disease? Questions: What is the F.I.T.T. Principle? How can we use this tool to help us maintain or improve our health?

F. I. T. T. To live a healthy lifestyle, a person needs to be physically active. The FITT Principle is a tool used to help guide an individual to understand what is necessary to accomplish this.

F. I. T. T. This model is an outline of what is recommended—it’s not an exact layout of what you need to do. Specifics depend on the individual goals, genetics, age, ethnicity, and gender.

F. I. T. T. Frequency of Exercise-the President’s Council on Physical Fitness recommends: 1 hour of activity daily with more vigorous workouts 3-4 days a week

F. I. T. T. Intensity of Exercise- When exercising, you need to elevate your heart rate between 60 and 85% of your maximum heart rate in order to improve your physical health. [(220 – Age) X ___%]=Target Heart Rate (THR) Average resting heart rate 70 to 100 beats per minute (bpm)

F. I. T. T. Type of Exercise-Exercise your body the same way you are going to use it. Aerobic Exercise—endurance Anaerobic Exercise—ability to burn O2 Resistance Training—strength Flexibility—ability to move in a full range of motion without getting hurt

F. I. T. T. Time-The President’s Council on Physical Fitness recommends 30 minutes of activity per day for those over 18, and 60 minutes of activity per day for anyone 18 or younger Studies support that this can be broken down into several small sessions per day or done all at once

What is the best kind of exercise? Any activity that will keep us living in the fun and function phase of life the longest

The best kind of exercise is . . . Activities that you enjoy Something that will get you moving Something that you will actually continue Whatever makes you sweat

What are the benefits of each kind of exercise? Why is it so important to continue to do a variety of different activities?

Aerobic Exercise Aerobic Exercise promotes cardiovascular fitness by raising your pulse to a targeted level for an extended period of time.

Aerobic Exercise Allows the heart to pump more blood with less stress Improves the capacity of the lungs Increases muscle stamina Helps control weight by increasing the rate of metabolism

Aerobic Exercise What are some examples of Aerobic Exercise?

Some Aerobic Exercises Walking Jogging Bicycling Swimming Racquetball Any others?

What should we remember about Aerobic Exercise? To get the most benefit, we need to increase heart rate to your THR It should be done for 30-60 minutes It can also be measured in steps using a pedometer Teen Girls: 11,000 steps/day Teen Boys: 13,000 steps/day

Anaerobic Exercise Anaerobic Exercise-Exercise in which oxygen is used up more quickly than the body is able to replenish it inside the working muscle. Focuses on specific skeletal muscles and their Ability to use O2 and nutrients and get rid of CO2 and other waste

Anaerobic Exercise What are some examples of Anaerobic Exercise?

Anaerobic Exercise Soccer/Basketball/Football Sprinting Race Walking Circuit/Interval Training Hill Climbing/Running

Strength Training Using your muscles to work against added resistance in order to strengthen and increase the endurance of the skeletal muscle and bone tissue in your body.

Strength Training We use it to improve performance for a particular sport or activity, protect our bones and joints, and to increase our metabolism. It can also help reduce the risk of injuries and long-term medical problems like osteoporosis.

What are some examples of Strength Training Exercises?

Strength Training Includes. . . Using Free Weights Using Weight Machines Using natural body weight for resistance Using Resistance Bands Using a Medicine Ball

How do we Strength Train? We usually use sets and repetitions to measure how much work is done -Example: 3 Sets of 8-10 Repetitions How much you lift and the number of Sets/Repetitions depends on your goal If you want to build muscle size and strength, you will use heavier weights with fewer sets and repetitions If you want to build muscle endurance or performance, you will use lighter weights with many repetitions.

Warning!! Never lift too much weight Use a spotter for help Use a variety of exercises to avoid over-training a certain area Have a trainer or a coach show you how The muscles need 48 hours to recuperate after working them

What is Flexibility Training? It is used to improve flexibility around the joints in order to prevent injury and improve performance. Both Static (Stationary) and Dynamic (Moving) Stretching should be used during warm-up and cool-down routines.

What are some types of Flexibility Exercises? Static Stretches Dynamic Stretches Yoga Pilates Are their any others?

How much of each type of exercise should be included? Every workout should include Flexibility Exercises. Aerobic Exercise should be done every other day, unless the exercise goal is to lose weight. Strength training should be done every other day, or alternating days with lower and upper body work.

Not everyone is created equal when it comes to the risks they have for developing heart disease, atherosclerosis, high blood pressure, diabetes, and other chronic conditions that plague Americans.

Our unique qualities are what make us special Unfortunately, they are also what increase or reduce the risk of developing some of the chronic conditions that lead to poor health.

We cannot completely stop our risk of developing Chronic Conditions such as heart disease, atherosclerosis, type II diabetes, stroke, and some forms of cancer.

But, we can increase our chances for a longer, healthier lifestyle if we get plenty of exercise, eat right, don’t use drugs and alcohol, and keep our stress levels low.