instep for life

1. InStep For Life Health Summit 2008 Orlando, Feb. 9, 2008 Updated 2-9-08 DRH For Sabbath presentation. Updated 2-9-08 DRH For Sabbath presentation.

3. Physical Activity and the Body For example: Getting 30 minutes or more of moderate to vigorous physical activity daily, cuts the risk of cancer by 45%.

4. Physical Activity and Cancer Mortality Moderate activity = 30+ minutes, 5+ days per week. Vigorous activity = 20+ minutes, 3+ times per week. Moderate and vigorous, both requirements met. Leitzmann MF, et al. Physical activity recommendations and decreased risk of mortality, Archives of Internal Medicine 2007;167(22):2453-2460 Moderate activity = 30+ minutes, 5+ days per week. Vigorous activity = 20+ minutes, 3+ times per week. Moderate and vigorous, both requirements met. Leitzmann MF, et al. Physical activity recommendations and decreased risk of mortality, Archives of Internal Medicine 2007;167(22):2453-2460

5. Physical Activity and the Body One more example: Getting 30 minutes or more of moderate to vigorous physical activity daily, cuts the risk of stroke by two-thirds!

6. Physical Activity & Stroke Risk Data from the Aerobic Research study. 16,878 men were tested on a treadmill to determine fitness levels. Follow-up was 10 years. Men who were moderately fit had 63% fewer strokes than low fit men. High fit men had 68% fewer strokes. These results are after adjusting for common stroke risk factors. Regular physical activity is a strong protector against the risk of stroke. Average peak aerobic capacity for the three fitness levels were: Low fit = 8.8 METS Moderately fit = 10.5 METS Highly fit = 13.1 METS Notice that most of the benefit from regular physical activity occurred in the moderately fit group. Exercise may protect against stroke by: helping maintain a healthy weight, lower blood pressure, improved blood lipids, improved sensitivity to insulin, blood coagulation and platelet aggregation, fibrinolysis, and antioxidant defense systems, all of which influence the risk of stroke. ReferenceLee CD and Blair SN, Cardiorespiratory fitness and stroke mortality in men, Medicine and Science in Sports and Exercise, 2002; 34:592-95 Data from the Aerobic Research study. 16,878 men were tested on a treadmill to determine fitness levels. Follow-up was 10 years. Men who were moderately fit had 63% fewer strokes than low fit men. High fit men had 68% fewer strokes. These results are after adjusting for common stroke risk factors. Regular physical activity is a strong protector against the risk of stroke. Average peak aerobic capacity for the three fitness levels were: Low fit = 8.8 METS Moderately fit = 10.5 METS Highly fit = 13.1 METS Notice that most of the benefit from regular physical activity occurred in the moderately fit group. Exercise may protect against stroke by: helping maintain a healthy weight, lower blood pressure, improved blood lipids, improved sensitivity to insulin, blood coagulation and platelet aggregation, fibrinolysis, and antioxidant defense systems, all of which influence the risk of stroke. ReferenceLee CD and Blair SN, Cardiorespiratory fitness and stroke mortality in men, Medicine and Science in Sports and Exercise, 2002; 34:592-95

7. Physical Activity Also� Cuts your risk of high blood pressure Reduces risk of heart disease by 50% Reduces your risk of diabetes by 50% Improves mood and decreases risk of depression and anxiety Builds stronger bones preventing fractures Improves immunity Gives you more energy Helps with weight control Enabling you live a longer, fuller, happier life

8. Activity and Death from Any Cause This chart shows the dramatic decrease in mortality from any cause as people get more regular exercise, increasing their level of fitness. Shown here are fitness quintiles from maximal treadmill testing. Notice that those getting little or no regular activity (quintile 1) had the highest mortality rate. Also notice that even some regular exercise (quintile 2) shows a remarkable drop in mortality. Persons getting the most exercise (quintile 5) cut their risk of death from any cause by 73% even after adjusting for age, sex, smoking, abnormal ECG, health problems, and BMI. Reference: Xuemei S, Blair SN, et al. Cardiorespiratory Fitness and Adiposity as Mortality Predictors in Older Adults, Journal of the American Medical Association 2007;298(21):2507-16This chart shows the dramatic decrease in mortality from any cause as people get more regular exercise, increasing their level of fitness. Shown here are fitness quintiles from maximal treadmill testing. Notice that those getting little or no regular activity (quintile 1) had the highest mortality rate. Also notice that even some regular exercise (quintile 2) shows a remarkable drop in mortality. Persons getting the most exercise (quintile 5) cut their risk of death from any cause by 73% even after adjusting for age, sex, smoking, abnormal ECG, health problems, and BMI. Reference: Xuemei S, Blair SN, et al. Cardiorespiratory Fitness and Adiposity as Mortality Predictors in Older Adults, Journal of the American Medical Association 2007;298(21):2507-16

9. Physical Activity is Good Medicine �All who can possibly do so ought to walk in the open air every day, summer and winter. A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe.� E.G.White, Counsels on Health, 52 In summary, physical activity is strong medicine. This is a classic quote from nearly a 100 years ago, health advice written in the late 1900s. I believe it sums up the benefit of physical activity very nicely.In summary, physical activity is strong medicine. This is a classic quote from nearly a 100 years ago, health advice written in the late 1900s. I believe it sums up the benefit of physical activity very nicely.

10. InStep for Life Objective: To encourage Adventist and friends to participate in regular physical activity So they can enjoy Healthier Happier More productive lives Which enables them to better serve God, their family, and their community

11. Program Description Primary focus On church members who are not active now To begin regular physical activity Provide education, opportunity, and support Also includes Members who are already active, to encourage long term commitment Friends and neighbors who wish to participate with their Adventist friends

12. Walking Program Advantages Nearly everyone can walk Safe Inexpensive Encourages social interaction

13. Uses Pedometers To monitor progress They are fun to use They are motivating Accurate, objective Proven successful in changing behavior

14. Set Measurable Goals Measurable goals: Steps per day, e.g. 6,000-10,000 steps/day Miles per day, e.g.2 aerobic miles per day Minutes of activity, e.g.30-60 minutes of aerobicactivity daily

15. Record Daily Activity Keeps activity in mind Helps you work towards a specific goal Keeps you faithful Improves long term success

16. Participate in Planned GetFit Adventures Mountain trails JMT,PCT, AT Coastal hikes Oregon Coast Historic journeys Adventist pioneers American revolution International Southern Italy China Hike across Switzerland Bible lands Follow the Steps of Jesus

17. Fitness Buddy Invite family members to join you Spouse Son or daughter Nephew or niece Invite a friend, neighbor, or workassociate to join you Make your fitness adventure social and reach out to your community

18. Church Integration Encourage church members to participate as a group Promote regularly in church Give monthly reports Participation rates Total group miles Give recognition to those achieving their goals Invite participants to share their experiences Give awards 500 Mile Club and the 1,000,000 step club Create a church culture that values activity and health

19. In Step for Life Launch Early Summer � pilot projects Conference office and pastors Union office staff A local conference Adventist school and college/university Adventist medical institution Fall launch to the rest of the church in the North American Division

20. How to Get Started Start walking now, getting ready Volunteer to help lead a pilot project in a church or Adventist Institution Watch for the launch of the InStep for Life web site coming soon (Summer/Fall 2008) www.InStepForLife.com

21. Join your church in this Division wide fitness initiative and enjoy the good Health God wants you to experience. �I am come that you might have life and have it more abundantly.� John 10:10

22. www.InStepForLife.com