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Lifestyle Factors: Diet & Physical Activity

Lifestyle Factors: Diet & Physical Activity. SHMD 349 20/03/2012. MODIFIABLE FACTORS. NON-MODIFIABLE FACTORS. Lifestyle Factors Affecting Health. DIET PHYSICAL ACTIVITY WEIGHT * SLEEP STRESS * ALCOHOL SMOKING DRUGS. AGE * GENDER * FAMILY HISTORY.

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Lifestyle Factors: Diet & Physical Activity

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  1. Lifestyle Factors:Diet & Physical Activity SHMD 349 20/03/2012

  2. MODIFIABLE FACTORS NON-MODIFIABLE FACTORS Lifestyle Factors Affecting Health DIET PHYSICAL ACTIVITY WEIGHT * SLEEP STRESS * ALCOHOL SMOKING DRUGS AGE * GENDER * FAMILY HISTORY

  3. Globally, there are more than 1 billion overweight adults,  Obesity and overweight pose a major risk for chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer. at least 300 million of them clinically obese. Key causes: increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.

  4. What lies at the root of the obesity epidemic?

  5. Income & economic growth. Population more urban. Globalization of food markets: KFC, MacDonald's Automated transport Unlimited supply of instantly available fast food (“energy dense”) . Behavioural changes in Society Passive leisure activity Technology at home unlimited supply of instantly available sweetened cold drinks. The sharp decrease in physical activity. Less demanding work. Advertising of cheap, fast foods and sweetened beverages, which is primarily targeted at children and teenagers. The decline of family structures contributes to everyone eating on the run and turning to fast-food outlets for more meals. Higher proportion of fats, saturated fats & sugar totally inappropriate tuck-shop policies at most schools, irresponsible use of fast food and drink vending machines at our schools . Diets high in complex carbs

  6. DIET WEIGHT PHYSICAL ACTIVITY

  7. Percent of adults 18 years of age and over who met the Physical Activity Guidelines for aerobic physical activity: 47.0% (2009) Percent of adults 18 years of age and over who met the Physical Activity Guidelines for muscle-strengthening physical activity: 22.4%(2009) Percent of adults 18 years of age and over who met the Physical Activity Guidelines for both aerobic and  muscle-strengthening physical activity: 18.8%(2009) 

  8. DANGER OBESITY • Decreased tolerance for glucose = Diabetes. • Increased cholesterol in arteries = Hypercholesterolemia = Hypertension = Coronary heart disease

  9. DANGER • Increased weight = increased loading on joints (hips, knees, ankles) • Painful joints = decreased daily living functionality • Example: difficult to sit & stand up, too tired to walk short distances thus difficult to do shopping/walk to the car etc. Increased weight Increased load on joints = pain Decrease in movement

  10. Diet Recommendations • Female: ± 1 500 kCal • Male: ± 2 200 kCal • 2.5L water daily Protein 15-20% Fats 20-30% Carbohydrates 50-60%

  11. Weight Recommendations • Body Mass Index: 18.5 – 24.9 kg/m2 • Waist Hip Ratio: • Men: < 0.90 • Women: < 0.80 • Body fat percentage: • Men: 10 – 20% • Women: 17 – 28%

  12. Recommended levels of physical activity for children aged 5 - 17 years: • Physical activity includes: play, games, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities. • In order to improve cardiorespiratory and muscular fitness, bone health, and cardiovascular and metabolic health biomarkers: • Frequency: daily. • Time: 60 minutes (Additional time = additional benefits). • Intensity: moderate- to vigorous-intensity physical activity. • Type: aerobic, & bone-loading activities can be performed as part of playing games, running, turning or jumping.

  13. Benefits • Develop healthy musculoskeletal tissues (i.e. bones, muscles and joints); • develop a healthy cardiovascular system (i.e. heart and lungs); • develop neuromuscular awareness (i.e. coordination and movement control); • maintain a healthy body weight. • Psychological benefits: improving their control over symptoms of anxiety and depression. • Social development: providing opportunities for self-expression, building self-confidence, social interaction and integration. • Readily adopt other healthy behaviours (e.g. avoidance of tobacco, alcohol and drug use) and demonstrate higher academic performance at school.

  14. Recommended levels of physical activity for adults aged 18 + years • Includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise. • Frequency: 5x per week • Intensity: moderate-intensity • Time:at least 30 minutes • Type: aerobic • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

  15. Benefits 18 – 64 years • Lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression; • Less risk of a hip or vertebral fracture; • Exhibit a higher level of cardiorespiratory and muscular fitness; and • More likely to achieve weight maintenance, have a healthier body mass and composition.

  16. Benefits 65 + years • Lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression; • Have a biomarker profile that is more favourable for the prevention of cardiovascular disease, type 2 diabetes and the enhancement of bone health; and • Exhibit higher levels of functional health, a lower risk of falling, and better cognitive function; have reduced risk of moderate and severe functional limitations and role limitations.

  17. Revision Questions • List the lifestyle factors that increase the risk for heart disease, breaking them up into ‘modifiable’ and ‘non-modifiable’ risk factors. 10 • In your own words, explain why there are so many more obese people now than there were 30 years ago. 6 • What are the risks of being obese? 4 • How many calories should a male & female ingest daily? 2 • Draw a pie graph to illustrate how our diet should be made up of the various nutrients. 6 • What is the recommended body mass index range for a healthy weight? 2 • What is the healthy body fat percentage range for men and women? 2 • Using the FITT principle, what is the recommended level of physical activity for children aged 5-17 years? Also, list 5 benefits gained from following these recommendations. 4 • Using the FITT principle, what is the recommended level of physical activity for adults 18 years and older? Also, list 5 benefits gained from following these recommendations. 4

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