Living a Healthy Lifestyle

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Living a Healthy Lifestyle

• Question of the day?
• What is your understanding of being in shape?
  Why?

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Does it mean that you look like this?
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Or, could it mean this?
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How about this?
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Maybe, youre thinking more like this?
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Actually, being in shape should mean. . .

• You have the energy and strength to perform daily
  activities without getting tired
• You have enough energy to participate in leisure
  and recreational activities and work
• It is easier to cope with stressful situations
  and to make better, healthier decisions
• Since you feel better, you can get along better
  with others

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In other words being in shape means

• You eat right
• You exercise regularly
• You feel good

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What does it mean to be HEALTHY?
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It means you are Totally Healthy

• Physically
• Mentally/Emotionally
• Socially

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Components of Total HEALTH

• Physical Health is the condition of a persons
  body.
• Mental-Emotional Health is the condition of a
  persons mind and the ways that he expresses
  feelings.
• Social Health is the condition of a persons
  relationships with others.

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Health teachers use the Wellness Triangle to show
this.
Mental/Emotional
Total Health Needs Balance
Physical
Social
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Heres what the statistics show

• Nearly 1/3 of students get little or no physical
  activity (CDC).
• Higher weight and a sedentary lifestyle increase
  the risks for diabetes, heart disease, and other
  health problems.
• Heart disease is the number 1 worldwide killer of
  men and women.
• In the US 1 person dies every 30 secondsfrom
  heart disease.
• Heart disease is responsible for 29 of all
  deaths in the US

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Factors that increase the risk of developing
heart disease
Controllable
Uncontrollable

• Exercise Level
• Diet
• Drugs/alcohol
• Stress
• Smoking

• Age
• Gender
• Genetics
• Race

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Cholesterol Level Is Another Indicator for Heart
Disease Risk

• The magic number is

200
Keep cholesterol BELOW this number!
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What is Cholesterol?

• Cholesterol is a waxy substance produced by the
  liver and found in certain foods.

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Why do we need Cholesterol?

• Cholesterol is needed to make Vitamin D and some
  hormones, build cell walls, and create bile salts
  that help you digest fat

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Cholesterol

• LDL- (Lousy) Get from foods like meat, dairy
  products, and eggs.
• This kind of cholesterol is what contributes to
  blocking of arteries and your heart.
• Genetics plays a large role in the severity of
  the risk
• This type of cholesterol is a contributor to type
  II diabetes, heart disease, atherosclerosis, and
  stroke.

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Cholesterol

• HDL-(Helpful) Body produces this kind of
  cholesterol naturally when you exercise.
• HDL helps break down LDL
• Exercise Vs. Diet?

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HYPERTENSION

• Another name for High Blood Pressure
• Measured by a sphygmomanometer
• 2 readings systolic (top) heart muscle
  contracting / diastolic (bottom) heart muscle
  relaxing
• Normal is 120/80
• Called the Silent Killer no symptoms
• Heart works harder may cause leaks in blood
  vessels

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HEART DISEASE PREVENTION5 strategies to keep
your heart healthy

• Dont smoke or use tobacco products
• Get active!
• Eat a heart healthy diet (fruits, veggies,
  whole-grains, low-fat dairy, Omega-3 fatty acids)
• Maintain a healthy weight
• Get regular health screenings

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What is BMI ?

• Body Mass Index
• Doctors consider a teen obese when his or her BMI
  number is higher than the BMI numbers of 95 of
  other teens the same age and gender. Someone
  whose BMI number is between 85 and 95 of the
  BMIs of other teens the same age and gender is
  overweight.
• http//kidshealth.org/teen/nutrition/weight/bmi.ht
  ml

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Waist Circumference

• A persons waist measurement can help doctors
  determine how much fat that a person stores
  around their belly.
• It can be used to determine the risk of heart
  disease and other chronic conditions
• Woman Over 35
• Men Over 40

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Obesity is GROWING!!

• Total number of overweight adults is 58 million!
• Total number of overweight youth (age 6-17) is
  4.7 million (11)
• Between 1980 and 2000, obesity rates doubled
  among adults and tripled among adolescents.
• 61 of overweight 5-10 year olds already have at
  least 1 risk factor for heart disease 26 have
  2 or more risk factors!
• Direct costs due to obesity were estimated at 75
  billion in 2003

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Annual number of deaths due to poor diet and
inactivity

• 300,000

It is the 2 preventable cause of death in the
United States!
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Heres a little quiz

• Did you know that for every hour of TV you
  watch, you increase your chances for becoming
  obese by_______?

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Obesity Trends Among U.S. AdultsBRFSS, 1990
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
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Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1992
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1993
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1994
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1996
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
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Obesity Trends Among U.S. AdultsBRFSS, 1997
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
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Obesity Trends Among U.S. AdultsBRFSS, 1998
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
35
Obesity Trends Among U.S. AdultsBRFSS, 1999
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
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Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
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Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
39
Obesity Trends Among U.S. AdultsBRFSS, 2003
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
40
Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
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Obesity Trends Among U.S. AdultsBRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
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Obesity Trends Among U.S. AdultsBRFSS, 2007
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
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Obesity Trends Among U.S. AdultsBRFSS, 1990,
1998, 2007
(BMI ?30, or about 30 lbs. overweight for 54
person)
1998
1990
2007
No Data lt10 1014
1519 2024 2529
30
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So what do we need to do?

• Know your numbers BMI, cholesterol, blood
  pressure
• Take charge of the health factors that we can
  control.
• Practice a balance of healthy physical,
  mental-emotional, and social activities.
• Stay F.I.T.T.

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What kind of exercise is best to reduce your risk
of heart disease?

• Questions What is the F.I.T.T. Principle?
• How can we use this tool to help us maintain or
  improve our health?

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F. I. T. T.

• To live a healthy lifestyle, a person needs to be
  physically active. The FITT Principle is a tool
  used to help guide an individual to understand
  what is necessary to accomplish this.

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F. I. T. T.

• This model is an outline of what is
  recommendedits not an exact layout of what you
  need to do. Specifics depend on the individual
  goals, genetics, age, ethnicity, and gender.

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F. I. T. T.

• Frequency of Exercise-the Presidents Council on
  Physical Fitness recommends 1 hour of activity
  daily with more vigorous workouts 3-4 days a week

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F. I. T. T.

• Intensity of Exercise- When exercising, you need
  to elevate your heart rate between 60 and 85 of
  your maximum heart rate in order to improve your
  physical health.
• (220 Age) X ___Target Heart Rate (THR)
• Average resting heart rate 70 to 100 beats per
  minute (bpm)

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F. I. T. T.

• Type of Exercise-Exercise your body the same way
  you are going to use it.
• Aerobic Exerciseendurance
• Anaerobic Exerciseability to burn O2
• Resistance Trainingstrength
• Flexibilityability to move in a full range of
  motion without getting hurt

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F. I. T. T.

• Time-The Presidents Council on Physical Fitness
  recommends 30 minutes of activity per day for
  those over 18, and 60 minutes of activity per day
  for anyone 18 or younger
• Studies support that this can be broken down into
  several small sessions per day or done all at
  once

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What is the best kind of exercise?

• Any activity that will keep us living in the fun
  and function phase of life the longest

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The best kind of exercise is . . .

• Activities that you enjoy
• Something that will get you moving
• Something that you will actually continue
• Whatever makes you sweat

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What are the benefits of each kind of exercise?

• Why is it so important to continue to do a
  variety of different activities?

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Aerobic Exercise

• Aerobic Exercise promotes cardiovascular fitness
  by raising your pulse to a targeted level for an
  extended period of time.

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Aerobic Exercise

• Allows the heart to pump more blood with less
  stress
• Improves the capacity of the lungs
• Increases muscle stamina
• Helps control weight by increasing the rate of
  metabolism

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Aerobic Exercise

• What are some examples of Aerobic Exercise?

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Some Aerobic Exercises

• Walking
• Jogging
• Bicycling
• Swimming
• Racquetball
• Any others?

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What should we remember about Aerobic Exercise?

• To get the most benefit, we need to increase
  heart rate to your THR
• It should be done for 30-60 minutes
• It can also be measured in steps using a
  pedometer
• Teen Girls 11,000 steps/day
• Teen Boys 13,000 steps/day

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Anaerobic Exercise

• Anaerobic Exercise-Exercise in which oxygen is
  used up more quickly than the body is able to
  replenish it inside the working muscle.
• Focuses on specific skeletal muscles and their
• Ability to use O2 and nutrients and get rid of
  CO2 and other waste

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Anaerobic Exercise

• What are some examples of Anaerobic Exercise?

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Anaerobic Exercise

• Soccer/Basketball/Football
• Sprinting
• Race Walking
• Circuit/Interval Training
• Hill Climbing/Running

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Strength Training

• Using your muscles to work against added
  resistance in order to strengthen and increase
  the endurance of the skeletal muscle and bone
  tissue in your body.

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Strength Training

• We use it to improve performance for a particular
  sport or activity, protect our bones and joints,
  and to increase our metabolism.
• It can also help reduce the risk of injuries and
  long-term medical problems like osteoporosis.

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• What are some examples of Strength Training
  Exercises?

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Strength Training Includes. . .

• Using Free Weights
• Using Weight Machines
• Using natural body weight for resistance
• Using Resistance Bands
• Using a Medicine Ball

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How do we Strength Train?

• We usually use sets and repetitions to measure
  how much work is done
• -Example 3 Sets of 8-10 Repetitions
• How much you lift and the number of
  Sets/Repetitions depends on your goal
• If you want to build muscle size and strength,
  you will use heavier weights with fewer sets and
  repetitions
• If you want to build muscle endurance or
  performance, you will use lighter weights with
  many repetitions.

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Warning!!

• Never lift too much weight
• Use a spotter for help
• Use a variety of exercises to avoid over-training
  a certain area
• Have a trainer or a coach show you how
• The muscles need 48 hours to recuperate after
  working them

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What is Flexibility Training?

• It is used to improve flexibility around the
  joints in order to prevent injury and improve
  performance.
• Both Static (Stationary) and Dynamic (Moving)
  Stretching should be used during warm-up and
  cool-down routines.

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What are some types of Flexibility Exercises?

• Static Stretches
• Dynamic Stretches
• Yoga
• Pilates
• Are their any others?

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How much of each type of exercise should be
included?

• Every workout should include Flexibility
  Exercises.
• Aerobic Exercise should be done every other day,
  unless the exercise goal is to lose weight.
• Strength training should be done every other day,
  or alternating days with lower and upper body
  work.

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Not everyone is created equal when it comes to
the risks they have for developing heart disease,
atherosclerosis, high blood pressure, diabetes,
and other chronic conditions that plague
Americans.
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Our unique qualities are what make us special

• Unfortunately, they are also what increase or
  reduce the risk of developing some of the chronic
  conditions that lead to poor health.

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We cannot completely stop our risk of developing
Chronic Conditions such as heart disease,
atherosclerosis, type II diabetes, stroke, and
some forms of cancer.
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But, we can increase our chances for a longer,
healthier lifestyle if we get plenty of exercise,
eat right, dont use drugs and alcohol, and keep
our stress levels low.