Ohio State University Extension

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Nutrition and Physical Activity  A Good Fit!

• Linnette Goard and Shari Gallup
• Extension Educators
• Family and Consumer Sciences
• Ohio State University Extension

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Overview

• FCS Strategic Plan
• Healthy Weight Management, Key Initiative
• Increase intake of fruits and vegetables
• Increase intake of whole grains
• Increase intake of low-fat dairy foods
• Increase physical activity
• Increase food security

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• Pre-test
• Power point presentation
• Present findings
• Present educational materials
• Post-test

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Objectives

• Findings from literature review
• (Literature Review)
• Why Increase Physical Activity?
• What is Current Physical Activity Level?
• What is the Current GOAL of the Level of Physical
  Activity?
• What Interventions have helped INCREASE Physical
  Activity Level?

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Objectives

• What are the Implications for Extension?
• Summary of literature review
• How to incorporate information into ERIB-E
  sessions (content and process)
• Additional Resources
• Evaluation Strategies

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The first wealth is health.

• Ralph Waldo Emerson

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Regular Physical Activity

• Helps prevent
• Obesity
• Heart disease
• Hypertension
• Diabetes
• Colon cancer
• Premature mortality
• 2000-2001 Behavior Risk Surveillance Survey
• USDHHS Physical Activity and HealthA Report of
  the Surgeon General, 1996

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Why Increase Physical Activity?

• Reduces the risk of developing high blood
  pressure and heart disease.
• Reduced the risk of developing diabetes.
• Reduces the risk of developing colon and other
  types of cancer.
• Promotes psychological well-being, as well as
  reducing the feeling of depression and anxiety.
• Helps control weight, build and maintain healthy
  bones, muscles and joints and prevents falls in
  older adults.

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Health Benefits

• Reduce the risk of developing high blood pressure
  dying from heart disease.
• About 250,000 deaths per year (12) attributed to
  heart disease due to a lack of physical activity.

Amer. Heart Assoc. Heart Disease and Stroke
Statistics - 2005 Update
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Health Benefits

• Reduces the risk of developing diabetes.
• 17 million Americans have diabetes and about 1/3
  of these people are unaware of their condition.
• Consistent moderate intensity physical activity
  and a healthy diet may reduce the risk of
  developing type 2 diabetes by 40-60 percent.

Amer. Heart Assoc. Heart Disease and Stroke
Statistics - 2005 Update
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Health Benefits

• Reduce the risk of developing colon and other
  types of cancer.
• Overweight and obesity are associated with
  cancers of the colon, rectum, prostate,
  endometrium, breast and kidney.
• Physical activity stimulates movement through the
  bowel which reduces long exposure to
  cancer-causing substances.

Amer. Cancer Society, 2000
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Health Benefits

• Promotes psychological well-being.
• Physical activity is associated with improved
  mental health and increased energy.
• The type of activity is not as important as an
  activity that fits into a regular routine.

Physician and Sports Medicine, 200028(10) Critica
l Public Health, 2003, Vol 13 No 3
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Health Benefits

• Helps control weight, build and maintain healthy
  bones, muscles, joints and prevents falls in
  older adults.
• Physical activity reduces the risk for a number
  of chronic diseases such as osteoporosis and
  arthritis.
• Burns calories and helps maintain lean muscle
  mass key to any weight loss effort.

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996 J. Rheumatology,
200128(7)
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Health Care Costs

• The direct medical cost associated with physical
  inactivity was nearly 76.6 billion in 2000.
• 9.4 of all direct costs of healthcare in the
  U.S. is directly related to inactivity and
  obesity.

Orthopedic Nursing, 200423211-216
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Physical Activity Definitions

• Recommended physical activity
• Moderate intensity
• Vigorous intensity
• Regular vigorous activity
• Regular sustained activity
• Insufficient physical activity
• Sedentary activity/inactivity
• Leisure activity
• Occupational activity

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996 CDC U.S. Physical
Activity Statistics Definitions
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Current Physical Activity Levels

• Measured as
• Recommended physical activity
• At least 30 minutes of moderate intensity
  physical activity at least 5 days per week
• Or
• Vigorous intensity greater than or equal to 20
  minutes per day, greater than or equal to 3 days
  per week

Behavior Risk Factor Surveillance Survey
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Current Physical Activity

• Adults who met recommendations for physical
  activity in 2003
• Ohio
• 47 -moderate
• 26.1 - vigorous
• Nationwide
• 47.2 - moderate
• 26.3 - vigorous

BRFSS, 2003 for Ohio and Nationwide
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Current Physical Activity Levels by Educational
and Economic Status

• Physical activity increases as income rises
• Physical activity increases as educational
  attainment rises

BRFSS, 2003for Ohio and Nationwide
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Current Physical Activity Levels of Adolescents
and Young Adults

• Nationally, more than 1/3 of young people in
  grades 9-12 do not regularly engage in vigorous
  physical activity.
• Older teens less physically active than younger
  teens
• 28 of H.S. students attended daily P.E. classes
  in 2003

Youth Behavior Risk Behavior Survey, 2003
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Current Physical Activity Levels

• Ohio Adolescents
• 68 reported exercising or participating in
  vigorous physical activity in 2003
• 75 - males 60 - females
• 54 reported exercising to strengthen or tone
  muscles
• MalesFemales 6245
• 32 reported 3 hours of TV , and 21 reported 3
  hours video games or computer use (nationwide
  38.2)

2003 Ohio Youth Risk Behavior Survey
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Current Physical Activity Levels

• Children ages 9-12
• Nationally, 61.5 do not participate in organized
  physical activity during non-school hours.
• Nationally, 22.6 do not engage in any free-time
  physical activity.
• No comparable Ohio data

Center for Disease Control, 2002, 2003
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Physical Activity Goals

• 2005 Dietary Guidelines for Americans
• Key Recommendations include
• Weight Management
• Physical Activity
• Surgeon Generals Recommendations
• Healthy People 2010

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Physical Activity Goals2005 Dietary Guidelines

• Adults
• 30 minutes per day/most days of week of moderate
  intensity physical activity.
• 60 minutes of moderate-to-vigorous intensity
  activity on most days to prevent gradual,
  unhealthy body weight gain.

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Physical Activity Goals2005 Dietary Guidelines

• Children
• 60 minutes per day of physical activity.
• Special Audiences
• Pregnant women
• Breastfeeding women
• Older Adults

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For improved health and weight loss

• 30 minutes of additional physical activity per
  day is needed.
• Include
• Cardiovascular conditioning
• Stretching exercises for flexibility
• Resistance exercises for muscle strength
• Endurance
• (2005 Dietary Guidelines)

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Moderate-Intensity Physical Activity

• Any activity that burns 3.5 to 7 calories per
  minute.
• Walking briskly
• Mowing the lawn
• Dancing
• Recreational swimming
• bicycling

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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Vigorous-Intensity Physical Activity

• Any activity that burns more than 7 calories per
  minute.
• Jogging
• Engaging in heavy yard work
• High-impact aerobic dancing
• Swimming continuous laps
• Bicycling uphill

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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Cardiovascular Endurance

• Activities that keep your heart rate elevated at
  a safe level for a sustained length of time.
• Does not have to be strenuous. Start slow and
  work up to a more intense pace.
• Examples
• Walking, swimming, bicycling

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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Flexibility

• The range of motion around a joint.
• Good flexibility prevents injuries.
• Examples
• Swimming, basic stretching

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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Muscular Strength

• The ability of the muscle to exert force during
  an activity.
• Muscles are made stronger by working them against
  resistance.
• Examples
• Lifting weights, rapidly taking the stairs

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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Weight Management

• To maintain body weight in a healthy range,
  balance calories from food and beverages with
  calories expended.
• To prevent gradual weight gain over time, make
  small decreases in food and beverage calories and
  increase physical activity.
• 2005 Dietary Guidelines

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Body Composition

• The relative amount of muscle, fat, bone and
  other vital parts of the body.
• Your total body weight may not change over time,
  the scale does not assess how much of your body
  weight is fat and how much is lean muscle mass.

USDHHS Physical Activity and HealthA Report of
the Surgeon General, 1996
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• A sedentary lifestyle
• limits the number of calories
• that can be consumed without gaining weight.
• A higher level of physical activity makes it
  easier to plan a daily food intake pattern that
  meets nutritional requirements.

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Proper Hydration

• To help avoid dehydration
• Consume fluid regularly during physical activity.
• Drink several glasses of water or other fluid
  after the physical activity.

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What Interventions have helped INCREASE Physical
Activity Level?

• Community-Wide Campaigns
• Point-of-Decision Prompts
• Individually-Adapted Health Behavior Change
• School-Based Physical Education
• Non-Family Social Support
• Creation and/or Enhanced Access to Places for
  Physical Activity Combined with Informal Outreach
  Activities

CDC Guide to Community Preventive Services, 2004
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Implications for Extension

• Communicate the importance of regular physical
  activity.
• Encourage and/or help participants create social
  support systems to encourage continued physical
  activity.

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Implications for Extension

• Educate participants about the process of relapse
  and how to reinstate the physical activity
  programs should this occur.
• Encourage program participants to set a realistic
  increased physical activity goal.
• Identify and support methods for participants to
  self-monitor their progress towards their goals.

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Implications for Extension

• Help participants set up programs of
  self-reinforcements (rewards) when goals are
  achieved.
• Support community initiatives that promote
  regular physical activity support policy changes
  at schools, worksites and community centers

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Implications for Extension

• Support initiatives designed to create
  environments conducive to physical activity, such
  as safe and attractive trails for walking and
  bicycling, and adequate sidewalks.
• Support health care providers as they talk with
  patients about incorporating physical activity
  into their lives.

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Implications for Extension

• Support initiatives that create worksite
  environments and policies that offer
  opportunities for employees to incorporate
  moderate physical activity into their daily
  lives.
• Encourage parents to positively influence their
  childs physical activity level by modeling
  regular physical activity themselves.

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Implications for Extension

• Use existing channels i.e., parents and schools
  to disseminate messages about healthy eating and
  physical activity for young people.
• Support the reduction of barriers to increase
  young peoples options for engaging in healthy
  physical activities.

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Physical Activity and ERIB

• Healthy Bodies Questionnaire
• Goal setting
• Reward system
• Postcard reminders

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Participant Postcard
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Resources

• The Presidents Challenge www.presidentschallenge.
  org
• Choose to Move www.americanheart.org
• The Strong Women Program www.strongwomen.com
• You Can! Steps to Healthier Aging
• www.aoa.gov/youcan
• American Dietetics Association www.eatright.org
• Nutrition Navigator www.navigator.tufts.edu

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Resources (continued) Youth Oriented

• JIFF
• (Jump Into Food and Fitness)
• Exploring the Pyramid with Professor Popcorn
• Eat Smart.
• Play Hard.
• VERB

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Whats Available at www.presidentschallenge.org
The Presidents Challenge Physical Activity and
Fitness Awards Program
It only takes a small change. Instead of
telling yourself you can't, tell yourself you
can.The President's Challenge is a program that
encourages all Americans to make being active
part of their everyday lives. No matter what
your activity and fitness level, the President's
Challenge can help motivate you to improve.

•                                    
                                                 
                                                    
                                                  
            

•                                    
                                                 
                                                    
                                                  
            

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Whats Available at www.americanheart.org
Choose To Move will help you get on track if
you're just starting to become physically
active, have been active in the past and want to
get going again, or if you're already active but
want to step up the pace. Choose To Move will
help you set and reach new goals.
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Whats Available at www.strongwomen.com
The Strong Bones Program is a personalized,
six-month program developed to build strength,
fitness, and maintain flexibility before or after
the onset of osteoporosis. It was developed as a
way to individualize our research-based programs
developed at Tufts University, with the goal of
helping as many people as possible improve their
health and overall quality of life.
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You Can! Steps to Healthier Aging

• www.aoa.gov/youcan
• This program is part of
  the U.S. Department of
  Health and Human
  Services Steps to a
  HealthierUS initiative, which encourages
  Americans of every age to make healthier choices.
  The You Can! campaign is designed to increase the
  number of older adults who are active and healthy
  by using a partnership approach to mobilize
  communities.

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Whats Available at www.eatright.org

• Nutrition information, resources, and access to
  Registered Dietitians provided by the American
  Dietetics Association and the National Center for
  Nutrition and Dietetics.

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Its a Good Fit!Nutrition and Physical Activity
Drink Your Milk!
Eat Your Greens!
Walk the Dog!
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References

• For references and more information refer to the
  backgrounder on physical activity.

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Evaluation

• Dont forget
• Record your miles/or steps and send them to
  Linnette _at_goard.1_at_osu.edu
• Complete the post test

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Thank you