1. Interesting Point to make Why don’t we expand on this point –Maybe to a sublevel? And maybe another And say something to tie it up Walking your way to health and happiness Dr Mark Tully & Dr Ruth Hunter Centre of Excellence for Public Health Centre for Public Health School of Medicine, Dentistry & Biomedical Science

2. Benefits of Active Lifestyle

3. Deaths attributed to 19 leading factors, by country income level

4. We do not get enough exercise 35% meet minimum criteria of 150 minutes of moderate intensity activity per week 30% are totally inactive Health Survey Northern Ireland (2010/11)

5. Do not smoke Get 30 minutes of exercise or activity per day Maintain a BMI between 20 and 26 Eat a Mediterranean diet (5+ colorful fruits and vegetables, whole grains, and nuts per day, fish twice a week, and olive oil) Drink small to moderate amounts of alcohol (if they drink) Know and control blood pressure and cholesterol levels Unwind, be kind to yourself Do 7 things to reduce heart disease and cancer by 50% Overview

7. How much activity should I aim for?

8. Chief Medical Officer Recommends… Walking at 3-4mph Pace faster than normal, but not breathless Everyone should aim to accumulate 150 mins of moderate intensity activity per week 30 mins per day

9. Why Walk? Walking: the perfect exercise Mass participation Safe No cost No training or special equipment Overcomes embarrassment

10. Is it possible to change?

11. Exercise Groups: 30 mins brisk walking 3 days per week 30 mins brisk walking 5 days per week Control group: Were asked to maintain their habitual lifestyle

12. Results 3x week 15% ↑ fitness 1kg ↓ weight 3cm ↓ waist ↓ blood pressure 2% reduction in 10yr risk CHD 5x week 13% ↑ fitness 3cm ↓ waist ↓ blood pressure 0.2% reduction in 10yr risk stroke

14. Active “ingredients” Self-monitoring Goal setting Social support

15. Aids to Motivate & Measure

16. Pedometers http://www.choosetolivebetter.com Best Practice Set goal Record steps Monitor and share progress Review goals Use to… Team challenge Climb Everest Play games Reward progress http://www.wahlyz.com/Bagaman-CLMS_Pedometer_Games.pdf

17. Workplace Pedometer Competition

18. Step Jockey www.stepjockey.com

20. The Incentives Cinema vouchers Sandwich vouchers Gym passes Decathlon/Ice Bowl Beauty vouchers Complete 30 minutes of physical activity Collect 30 points Keep getting active and earning points Earn rewards

21. Social Support Off line On line

22. Social interactions inferred by: (1)time between card swipes; and, (2) frequency of similar locations of card swipes Node = participant Edges = when 2 participants swipe their card within 30 second period Thicker edge = more interactions Size of node = no. of interactions Graphical representation of the social network over the 12- week intervention

23. What are Queen’s doing?

24. Cost of not investing in workplace health and wellbeing 4 x more likely to lose talented staff in next 12 months 9 x more sick days per year 30 days of lost productivity per year due to time taken to smoke at work 3 working days per year are lost due to workplace stress

25. Interesting Point to make Why don’t we expand on this point –Maybe to a sublevel? And maybe another And say something to tie it up Dr Ruth Hunter Research Fellow Centre for Public Health Queen’s University Belfast Email: ruth.hunter@qub.ac.ukruth.hunter@qub.ac.uk Twitter: @Ruth_HunterQUB Thanks for Listening Dr Mark Tully Lecturer in Physical Activity and Public Health Centre for Public Health Queen’s University Belfast Email: m.tully@qub.ac.ukm.tully@qub.ac.uk Twitter:@marktully_qub