The Healthy Me

8/2/2019 The Healthy Me

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The HEALTHY Me!!

Bradley Fryer

Bhons (Biokinetics)


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The Current Me

To get to the next level in abuilding, I use the?

I am currently exercising for min per week?

I exercise times a week?

I drink cups of water perday?

I eat fruit(s) per day? I eat red meat times a week?


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Red Light Alert


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Words of Wisdom


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Wellness

The art of being well

A constant and deliberate strivetowards being healthy and achievethe highest potential for well-being inall areas of life and keeping it that

way(Erin van Niekerk)


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Wellness Dimensions

SOURCE: WELLNESS by Erin van

Niekerk


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Physical health

Physical health means notonly freedom from diseasebut includes physicalfitness as well.

Physical fitness canpositively affect your healthby reducing your risk of

disease and improving yourquality of life.


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Benefits of Exercise

CirculationRegulation of glucoseBone massLongevitySelf image

Sleeping patternMuscle tone and strengthStress managementRelease and distribution of endorphinsMetabolism

Blood pressure


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Risk factors

Family history

Tobacco smoking

Hypertension

Dyslipidemia

Diabetes

Obesity

Sedentary Lifestyle

Stress


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Smoking

4300 chemicals - 400 are TOXIC

Leading Cause ofCancer

Second-Hand Smoke BIG RISK

Effect on the body: Nicotine- increase HR and BP and

prevents effective transport of O2 Irregular heartbeat Increases atherosclerosis


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Hypertension

Known as the silent killer

Normal Values = 120/80mmHg

Higher BP = Higher Risk of CVD

Exercise LOWERS resting BP


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Cholesterol

One of the biggest causes ofatherosclerosis

Two Types of Cholesterol HDL- Good cholesterol

LDL- Bad cholesterol

Exercise increases the HDL


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Diabetes

Increased Blood Glucose Levels

IDDM & NIDDM

Increases risk of developing: Kidney disease

Blindness

Nerve damage

Stroke

3 Way Management Plan


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Obesity

Associated with high BPand cholesterol

Fat distribution patternsaffects the risk of CHD

Waist-Hip Ratio

Men > 0.95

Women > 0.8
http://images.google.co.za/imgres?imgurl=http://www.nutritionpedia.com/images/1177970407-Energy%20Balance.jpg&imgrefurl=http://www.nutritionpedia.com/calories/learn_about_calories&h=234&w=273&sz=10&hl=en&start=2&tbnid=wwRmzd9A8sqJQM:&tbnh=97&tbnw=113&prev=/images?q=calorie+intake+balance&gbv=2&hl=en&sa=G


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Sedentary Lifestyle

Less than 30min ofmoderate intensityexercise at least 3 days of

the week

Smaller intervals

acceptable (E.g. 3 x 10minper day)


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Stress

Increases CVD

Exact link still unclear

Hormonal?

Coping Mechanisms Smoking

Increase the risk of both

hypertension andelevated blood cholesterol


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Insomnia

Decrease brain activity andfunction

Impaired short term memory

Decreased concentration andalertness

Decreased ability to handlestress

Suppressed immune system

Dramatic increase in weightgain-hormone levels (Leptin

and Ghrelin)

Higher levels of depression

Irritability

Slower reaction time

Slurred speech and tremors


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Heart Disease

CVD = Highest Cause of Death World-WideIn SA a Heart Attack Occurs Every 12 Minutes

Cardiovascular disease:Any disease that affects the heart and/or blood vessels.

Coronary artery disease:Blockage of one or more coronary (heart) arteries, reducing

blood flow to heart muscle.

Stroke:Stroke occurs when the blood supply to the brain is reduced for

a prolonged period of time.


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Burden of CVD in SA

Estimated 1 in 3 men and 1 in 4 womenwill suffer from heart disease before age 60

About 130 heart attacksand about 240strokesoccur daily, of these resulting in

death!

Absenteeism costs the economy

R 19 billion/year(Heart and Stroke Foundation, 2008)


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How it Works


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Stroke

A Stroke occurs when the blood supplyto the brain is reduced for a

prolonged period of time.


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1. Lifting Heavy objects:

xof your body weight = compression

force 4 x body weight on L2 joint.2. Muscle Weakness and Imbalances.

80% of all people suffer from LBP


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Preventing Back Injuries

1. What is the weight ofthe object?

2. Is the shape of theobject awkward?

3. Is assistanceneeded?


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Correct Lifting Technique

Feet shoulder-width apart

Squat down to lift close to the load

Secure grip & try to hug the load

Lift gradually using your legs

Keep chin up= straight back


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When Standing

Change directionsby pointing yourfeet and turn your whole body - avoid

twisting at your waist.

Put load down slowly.


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Make Up of A FitnessProgram


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Important Considerations

Individuality

Everyone is Different

Responders vs Non-

Responders

Specificity

Goals, Goals, Goals! Must have a purpose


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Overload

Body must be stressedin order to adapt

Threshold

Progression

Moving on Upslowly


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Recovery

Give the body time torest

Time dependant onactivity intensity


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Take care of yourbody and yourbody will take

care of you!


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Thank You

Documents

The Healthy Me