The Pieces: Physical Activity and Nutrition

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The PiecesPhysical Activity and Nutrition

• Anne Graves BS, ACSM HFI

Health Promotions Learn and Live Well
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The Problem

• The percentage of overweight/obese Indiana adults
  increased from 46 in 1990 to 62 in 2004
• About 30 of young people ages 6-19 in Indiana
  already are overweight/obese
• Among those born in the united states in the year
  2000, the lifetime risk of being diagnosed with
  type 2 diabetes is 30 of boys and 40 of girls,
  if obesity rates level off
• First generation of Hoosiers likely to live
  sicker die younger
• Dr. Loyde Kolbe, InShape conference October 2005

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Why Has this Developed?

• Increased caloric intake
• Decreased caloric expenditure

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Increased Caloric Intake

• Junk food is thought to be cheaper and taste
  better than healthier choices.
• Food availability.
• Convenience of fast food.
• More effective marketing by junk food
  companies.
• Super-sized.
• Reduced frequency of family meals.
• Increasingly socially acceptable.

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Decreased Caloric Expenditure

• Fewer physical household chores
• Less need and opportunities for manual
  transportation (walking, biking)
• Safety of manual transportation and outdoor
  activities
• Computer, TV, video games, sedentary
  toys/activities
• Less school physical education and other physical
  activity (41 of high school students had daily
  physical education in 1991, 29 in 1999)
• Increasingly socially acceptable

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Why Does it Matter?

• Each one of us is paying the bill
• Our personal health insurance premiums
• Our tax dollars that go to health care programs
  for those who cannot afford to pay
• Concern about the economic viability of the state
• Nationally, private health insurance spending for
  obesity related diseases increased from 3.6
  billion in 1987 to 36.5 billion in 2002
• In 2000, Indianans spent 1.6 billion for obesity
  related diseases, of which 900 million was for
  Medicare and Medicaid
• A sustained 10 weight loss can reduce an obese
  persons lifetime medical cost by 2,200-5,300
• Dr. Loyde Kolbe, InShape conference October 2005

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What is the Solution
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In the Community

• Be active in local organizations.
• Action for healthy kids
• FitCity
• InShape
• Support efforts to increase physical activity and
  a healthy diet for youth and adults.
• Work together to make your worksite an active.

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At Home

• Make nutrition and physical activity a priority
  for your family.
• Make it fun by involving everyone and thinking
  outside of the box.

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Making it happen in your life!

• We are facing an epidemicit is unusual in that
  obesity is a problem that is not only preventable
  it is reversible.
• We know what to do its not easy take it one
  person at a time.

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Nutrition For Health

• Proper nutrition can improve you health by
  reducing your risk for several serious diseases.
• Heart disease.
• Diabetes.
• Obesity.
• Cancer.
• Osteoporosis.

An apple a day keeps the Doctor Away
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You Can Have the Cookie!

• You can have it all, you just cant have it all
  at once
• Oprah Winfrey

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NEW Food Guide Pyramid
www.mypyramid.gov
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Portion Distortion

• Portion is the amount of food you eat.
• The amount of spaghetti you are served when you
  dine out.
• Serving the amount of food you are to eat for one
  serving.
• ½ Of a 31/2 inch bagel.
• 8 oz of juice.
• 1 small apple.
• ½ Cup fresh vegetables.
• 3 oz of meat.

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What does this mean? Servings per Container
2 Calories 250, per container 500 Fat 12
g/ 108 calories per serving 43 of the make up
of the product Sodium 470mg on a daily
recommendation of less than 2400 mg (the amount
in a little more than a teaspoon of
salt) Dietary Fiber 0g new recommendations ½
of your grains should be whole grain.
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Your Calorie Needs
We all need calories they are our energy. Our
calories just need to balance with our bodys
needs and our activity level. Calories Consumed
Calories Expended Weight Maintenance
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How Can I Eat What I Love and Be Healthy?

• Be the chef!
• Substitutions
• Add in whole grain
• Limit use of refined sugar
• I dont cook!
• Read the menu
• Look for grilled or broiled choices
• Ask for sauces on the side
• Ask for cheese on the side

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What is Physical Activity?

• Physical activity is bodily movement that is
  produced by the contraction of muscles and
  substantially increases energy expenditure
• Exercise is leisure time physical activity
  conducted with the intention of developing
  physical fitness

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Cardiovascular Exercise

• Any exercise that involves a rhythmic contraction
  of a combination of muscle groups over a period
  of time.
• Swimming
• Running
• Walking
• Biking
• Cardiovascular Exercise trains not only your
  skeletal muscles to gain strength, but because it
  is Aerobic Exercise it trains your heart and
  lungs to function more efficiently.

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Strength Training

• Muscle strength
• Ability of a muscle group, or combination of
  muscle groups to exert force at a maximal effort.
• The greatest amount of weight you can lift 1 time

• Muscle Endurance
• Ability of a muscle group or combination of
  muscle groups to exert force a multiple number of
  time.
• Lower resistance (weight) you can lift over and
  over again.

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Sedentary, Moderate, Vigorous

• Refers to cardiovascular exercise
• Sedentary body is at rest little to no activity
  (sleeping, watching TV, sitting at a desk)
• Moderate body is moving but not hard enough to
  see a response such as heavy breathing, or
  sweating ( house work, yard work, walking kids to
  school)
• Vigorous exercise, body is moving, rate of
  breathing is increased, heart rate elevated, body
  may be sweating (running, walking quickly,
  swimming, biking)

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How Much Should We Do?

• Moderate physical activity 60 minutes most/all
  days of the week
• Vigorous physical activity 30 minutes 3-5 days
  of the week
• Strength training major muscle groups 2-4 days
  of the week

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How to stick to it!

• Physical activity and nutrition for a lifetime
• A slip is just a slip
• Staying focused and renewing your commitment
• New way of living!

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Questions