Introduction to the active life 2016.ppja (1) (1)

Introduction to the Active Life

The road less traveled

Is living a healthy life your number one priority??!!■ IT SHOULD BE!■ Excuses■ College Students

Sedentary lifestyle ■ Sedentary – An inactive Lifestyle

■ not accumulating 30 min of activity on a daily basis

■ Over 25% of the nation is sedentary■ Causes approx. 250,000 deaths per year - US■ 58,000 lives lost in entire Vietnam War■ Lack of physical activity- Leads to:

■ Heart disease (coronary artery disease)■ Hypertension (high blood pressure)■ Diabetes (Adult Onset - Type II)

● Definitions:● Obesity: Body Mass Index (BMI) of 30 or

higher.

● Body Mass Index (BMI): A measure of an adult’s weight in relation to his or her height, specifically the adult’s weight in kilograms divided by the square of his or her height in meters.

Obesity Trends Among U.S. Adults

Between 1985 and 2010

Obesity Trends Among U.S. Adults Between 1985 and 2010● Source of the data:● The data shown in these maps were

collected through CDC’s Behavioral Risk Factor Surveillance System (BRFSS). Each year, state health departments use standard procedures to collect data through a series of telephone interviews with U.S. adults. Height and weight data are self-reported.

● Prevalence estimates generated for the maps may vary slightly from those generated for the states by BRFSS (http://aps.nccd.cdc.gov/brfss) as slightly different analytic methods are used.

2000

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 2000, 2010

(*BMI ≥30, or about 30 lbs. overweight for 5’4” person)

2010

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1986

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1987

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1988

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1989

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1991

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1992

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1993

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1994

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1996

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1997

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 1998

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 1999

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2000

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2001

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2003

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2004

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2006

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2007

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2008

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2009

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2010

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2014

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No state had a prevalence of obesity less than 20%.

5 states and the District of Columbia had a prevalence of obesity between 20% and <25%.

23 states, Guam and Puerto Rico had a prevalence of obesity between 25% and <30%.

19 states had a prevalence of obesity between 30% and <35%.

3 states (Arkansas, Mississippi and West Virginia) had a prevalence of obesity of 35% or

greater.

The Midwest had the highest prevalence of obesity (30.7%), followed by the South (30.6%), the

Northeast (27.3%), and the West (25.7%).

Obesity prevalence in 2014 varies across states and territories

Why are we sedentary?■ In the past, people ate healthier and

got plenty of exercise (physical activity) – not much of an obesity problem or problems with chronic diseases.

■ Because of “technological advancements”, we have things easier.

Why are we sedentary?■ We require fewer calories per day, but

we eat more fatty, fast food, and we take in more calories than we need. 

■ America is the Fattest nation in the world■ 1/3 of adults are obese ■ Child obesity is an increasing epidemic

■ “Active couch potato”

Videos■ 23.5 Hours

How can we avoid a sedentary lifestyle?■ http://youtu.be/5Nj3smpfUtM■ Find something you enjoy■ Take 10,000 steps a day

HOW MANY PEOPLE GET ENOUGH EXERCISE?

■ 60% of the population do not benefit from the health advantages of regular physical activity

■ Physically Inactive – 30.5%■ Irregularly Active – 28.5%

■ 40% who are active enough to ensure the physical and mental benefits of regular physical activity

■ Regularly Active (not intensive) – 31.9%■ Regularly Active (intensive) – 9.1%

7 Habits of a Healthy Lifestyle

1. Regular exercise2. Adequate sleep

■ Not in class!3. A good breakfast4. Regular Meals5. Weight Control6. Abstinence from smoking and drugs7. Moderate use (or abstinence from)

alcohol 

A study found that by following 6 of the 7 habits: 

■ Men could add 11 years to their life■ Women could add 7 years to their

life

Physical Activity■ Inactivity contributes to a

substantial number of deaths from heart disease

■ Costs $5.7 billion in annual health costs■ This has implications for the

occupational settings■ More exercise= less $$ on drugs■ Cost of Diabetes

How Much ExerciseDo I Need?

■ ACSM and CDC brought together a group of world renowned experts to develop recommendations for physical activity and health:■ Every American should accumulate 30

minutes or more of moderate intensity physical activity over the course of most days of the week

ACSM 2011 GUIDELINES4 CATEGORIES■ Cardiorespiratory■ Resistance Haha■ Flexibility■ Neuromuscular (NEW)http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

Healthy Eating■ Variety, Balance, and Moderation

■ Bad food choices lead to obesity, heart disease, diabetes, and cancer

■ The average American Diet contains 40% fat■ The diet should contain < 30% fat

Choosemyplate.gov

Weight Control■ Dieting alone DOES NOT work

■ Only 10% of people who have lost 25 lbs. or more will remain at their desired weight.

■ Dieting alone causes the loss of mostly lean tissue (muscle), and not body fat

Dieting■ RMR- Resting Metabolic Rate

■ The energy the body needs just to live ■ Essential activities include:

■ Respiration, heartbeat, neural activity, organ function etc.

■ When you restrict calories resting metabolic rate decreases

■ With dieting, your body adjusts (becomes more efficient with the decreased intake) and you will lose less weight over time

Diet & Exercise for Weight loss■ Prevent the loss of lean body mass

■ Muscle tissue■ LBM-metabolically active tissue (↑RMR)

■ Lose mostly fat tissue, not muscle■ With strength training, you might

actually gain weight■ Less body fat■ More muscle tissue (Muscle weighs more

than fat)

Artificial SweetenersPossible Health Benefits

■ Weight control■ Diabetes■ Dental cavities- don’t

contribute to tooth decay

■ Sugar Substitutes

Possible Health Concerns■ “ cause health

problems” ie. Cancer■ Study in 1970■ No scientific proof■ Safe in limited

quantities

Carbohydrates… ■ The body needs these to function■ You brain needs at least 300g a

day■ Vegetables, milk, legumes, etc.■ “low carb” diet programs, are not

regulated by the FDA■ Provide energy, protect against

disease, and control weight

Stress Management■ Stress is the emotional response to

everyday life ■ Long-term stress: due to social,

personal situations ■ death of a family member,

relationships, job insecurity, divorce, college

■ Exercise helps you better cope with stress

Drugs, Alcohol, & Tobacco

■ Few benefits for the body ■ Tobacco use is responsible for 30% of

all cancer deaths■ Moderation in Alcohol usage (1 a day)

■ empty calories■ Abstinence is best

How to make healthy choices■ Focus on fighting obesity■ Salt: less for more■ Discretionary calories vs. solid fats

and added sugars■ Nutrient-dense instead of energy-

dense■ Saturated fat and cholesterol

Other healthy habits■ Habitual practice of preventive

measures■ Vaccinations■ Blood pressure & cholesterol checks■ Test for cancer

■ You are responsible for your health not your Doctor!