KEEPING YOUR BODY FIT AND STRONG Karen Cradock, B.Physio, MSc.

Benefits of exercise up to a 31% lower risk of coronary heart disease and stroke up to a 50% lower risk of type 2 diabetes up to a 50% lower risk of colon cancer up to a 20% lower risk of breast cancer up to an 83% lower risk of osteoarthritis up to a 68% lower risk of hip fracture a 30% lower risk of falls (among older adults) up to a 30% lower risk of depression up to a 30% lower risk of dementia

Active Participation in Personal Exercise

Oops! 3 out of 4 Irish adults do not meet the guidelines 75%

PHYSICAL ACTIVITY GUIDELINES – National Guidelines

94 cm (37 inches ) 80 cm (32 inches)

Waist Circumference Measurement

HOW DO I LOSE ONE LB OF FAT One pound of fat is equal to 3,500 kcal What do you do- Target loose one pound per week 3,500 /5 days = create deficit of 500 per day Reduce intake or increase activity

ACTIVITY CALORIE VALUES- 30 minutes 125 lbs155 lbs185 lbs Walking at 3.5mph Walking at 4.0 mph Cycling Gardening Golf (with trolley)

INTENSITY

55 minutes 15 minutes + 30 minutes + 10 minutes

Let’s get the results 31%