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I exercise ____ minutes each day (most days) - PowerPoint PPT Presentation


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I exercise ____ minutes each day (most days). Zero Less than 30 minutes 30-60 minutes 60-90 minutes. Why Become More Physically Active?. Reduce your risk for certain diseases (high blood pressure, stroke, type 2 diabetes, colon cancer, osteoporosis, and coronary heart disease)

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i exercise minutes each day most days
I exercise ____ minutes each day (most days)
  • Zero
  • Less than 30 minutes
  • 30-60 minutes
  • 60-90 minutes
why become more physically active
Why Become More Physically Active?
  • Reduce your risk for certain diseases (high blood pressure, stroke, type 2 diabetes, colon cancer, osteoporosis, and coronary heart disease)
  • Strengthen your heart, lungs, and bones
  • Help achieve or maintain a healthy weight
  • Aid in managing stress, depression, and anxiety
i smoke cigarettes
I smoke ____ cigarettes

a. I’ve never smoked

b. I used to smoke but quit

c. I smoke a few cigarettes each day

d. I smoke 10 or more cigarettes each day

i smoke cigarettes6
I smoke ____ cigarettes

a. I’ve never smoked

b. I used to smoke but quit

c. I smoke a few cigarettes daily

d. I smoke 10 or more cigarettes each day

what are the health risks of smoking
What are the health risks of smoking?
  • Smoking causes disease in almost every organ of the body
  • Smoking causes cancer (lung, mouth, throat. Larynx, esophagus, pancreas, kidney, bladder, stomach, acute myeloid leukemia)
  • Smoking causes heart disease
  • Smoking causes emphysema
what are the health risks of smoking8
What are the health risks of smoking?
  • Smoking increases the risk of complications during pregnancy
    • premature babies
    • low birth weight babies
    • stillbirth
  • Smoking increases your risk for eye diseases, loss of bone mass, and peptic ulcer
  • Even minor illnesses last longer in smokers than in non-smokers
what are the health benefits of fruits and vegetables
What are the health benefits of fruits and vegetables?
  • High in fiber
  • High in important vitamins and minerals, including iron, potassium, magnesium
  • High in phytochemicals and anti-oxidants that may prevent heart disease and cancer
  • Low in calories and fat
when i get stressed out i
When I get stressed out I
  • Ignore it
  • Have a cigarette and/or a drink
  • Do something that relaxes me
  • Worry about it
when i get stressed out i13
When I get stressed out I

a. Ignore it

b. Have a cigarette and/or a drink

c. Do something that relaxes me

d. Worry about it

importance of stress management
Importance of Stress Management
  • Chronic stress is thought to be an underlying factor in many diseases
    • heart disease
    • high blood pressure
    • Cancer
    • lung problems
    • Accidents
    • cirrhosis of the liver
    • suicide.
importance of stress management16
Importance of Stress Management
  • Stress can also result in unhealthy behaviors like smoking, overuse of alcohol, compulsive overeating, and poor sleep habits.
why drink moderately
Why Drink Moderately?
  • Alcohol provides calories with little nutrition
  • When consumed in excess can result in
    • Alcohol dependency and resulting health problems (high blood pressure, stroke, certain cancers, negative effects on unborn baby)
    • Impaired judgment, resulting in motor vehicle accidents, injuries, and violence
possible health benefits of alcohol
Possible Health Benefits of Alcohol
  • Alcohol may have health benefits when consumed in moderation (one drink/day for women, 2 drinks/day for men)
    • Reduce risk for coronary heart disease
    • May reduce risk of death
importance of knowing your lab values
Importance of Knowing Your Lab Values
  • You get regular health check ups
  • You know if you have medical problems that may need treatment
  • You are probably living a healthier lifestyle to try to manage those problems.
what is a healthy weight
What is a Healthy Weight?
  • Women:

100 pounds for the first 5 feet of height, 5 pounds/inch above that (ex: ht 5’5”, healthy weight would be 125).

  • Men:

106 pounds for the first 5 feet of height, 6 pounds per inch above that (ex: ht. 6’0, health weight would be 178).

what is a healthy weight26
What is a Healthy Weight?
  • Body Mass Index
    • <18.5 Underweight
    • 18.5-24.9 Normal
    • 25.0-29.9 Overweight
    • > 30.0 Obese
    • > 40.0 Extreme Obesity
why achieve maintain a healthy weight
Why Achieve/Maintain a Healthy Weight?
  • Excess body fat leads to higher risk for:
    • Premature death
    • Type 2 diabetes
    • Hypertension
    • Cardiovascular disease
    • Stroke
why achieve maintain a healthy weight29
Why Achieve/Maintain a Healthy Weight?
  • Excess body fat leads to a higher risk for
    • Abnormal blood lipid values
    • Gout
    • Osteoarthritis
    • Gall bladder disease
    • Certain cancers
what is a whole grain
What is a whole grain?
  • Whole grains consist of the the entire grain of seed
    • Bran
    • Germ
    • Endosperm
  • When grains are refined most of the bran and some of the germ is removed
    • Fiber and nutrients are removed in this process
how to find whole grains
How to find Whole Grains
  • Word “Whole” or “Whole-grain” will be on label before the ingredient (ex: whole wheat)
  • To make the claim “whole grain” on a food label a food must be 51% or more whole grain
examples of whole grains
Examples of Whole Grains
  • Whole Wheat
  • Whole oats/oatmeal
  • Whole-grain corn
  • Popcorn
  • Brown rice
  • Whole rye
  • Whole grain barley
examples of whole grains35
Examples of Whole Grains
  • Buckwheat
  • Wild rice
  • Triticale
  • Bulgar (cracked wheat)
  • Millet
  • Quinoa
  • Sorghum
importance of eating whole grains
Importance of eating whole grains
  • Whole grains have more nutrients than refined grains
  • Eating whole grains reduces the risk of several chronic diseases and may help with weight maintenance
importance of eating dairy foods
Importance of Eating Dairy Foods
  • High in nutrients
  • Low-fat dairy foods are low in calories and fat
  • Dairy foods are good sources of calcium and vitamin D, which are needed for bone health
  • Some studies show a relationship between dairy intake and weight
i sleep hours each night
I sleep___hours each night
  • Less than 5
  • 5-6
  • 7-8
  • More than 8
i sleep hours each night41
I sleep___hours each night
  • Less than 5
  • 5-6
  • 7-8
  • More than 8
importance of adequate sleep
Importance of Adequate Sleep
  • Those who are “sleep deprived” (less than 8 hours daily) are more apt to
    • Be anxious, depressed
    • Have poor coordination, reaction time, and judgment
    • MAY tend to be heavier than those who sleep enough
how did you do
How did you do?
  • Best answer
    • 1. Exercise c or d
    • 2. Cigarettes a
    • 3. Fruits and veggies d
    • 4. Stress c
    • 5. Alcohol a or b
    • 6. Lab values a
    • 7. Weight a
    • 8. Whole grains d
    • 9. Dairy d
    • 10.Sleep c or d
how did you do44
How did you do?
  • Great I got the best answer on 8-10 questions
  • Good I got the best answer on 6-8 questions
  • Fair I got the best answer on 5-6 questions
  • Poor I got the best answer on 4-5 questions
  • Help I need a healthy lifestyle coach (I got the best answer on less than 4)
set realistic and achievable goals for health improvement
Set realistic and achievable goals for health improvement

Some suggestions for beginning a healthier lifestyle:

  • Take a walk
  • Enjoy fresh produce
  • Sleep late
  • RELAX