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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?. 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)

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  1. I exercise ____ minutes each day (most days) • Zero • Less than 30 minutes • 30-60 minutes • 60-90 minutes

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. I eat __servings of fruits and vegetables daily • 0 • 1-2 • 3-5 • 5-9

  8. I eat __servings of fruits and vegetables daily • 0 • 1-2 • 3-5 • 5-9 or more

  9. 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

  10. When I get stressed out I • Ignore it • Have a cigarette and/or a drink • Do something that relaxes me • Worry about it

  11. 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

  12. 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.

  13. Importance of Stress Management

  14. Importance of Stress Management • Stress can also result in unhealthy behaviors like smoking, overuse of alcohol, compulsive overeating, and poor sleep habits.

  15. I drink___alcoholic drinks daily • 0 • 1 • 2 • 3 or more

  16. I drink___alcoholic drinks daily • 0 • 1 • 2 • 3 or more

  17. 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

  18. 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

  19. I know my blood pressure, blood sugar, and cholesterol levels • Yes • No

  20. I know my blood pressure, blood sugar, and cholesterol levels • Yes • No

  21. 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.

  22. My weight falls within a healthy range for my height • Yes • No

  23. 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).

  24. 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

  25. My weight falls within a healthy range for my height • Yes • No

  26. Why Achieve/Maintain a Healthy Weight? • Excess body fat leads to higher risk for: • Premature death • Type 2 diabetes • Hypertension • Cardiovascular disease • Stroke

  27. 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

  28. I eat___servings of whole grains daily • 0 • 1 • 2 • 3 or more

  29. I eat___servings of whole grains daily • 0 • 1 • 2 • 3 or more

  30. 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

  31. 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

  32. Examples of Whole Grains • Whole Wheat • Whole oats/oatmeal • Whole-grain corn • Popcorn • Brown rice • Whole rye • Whole grain barley

  33. Examples of Whole Grains • Buckwheat • Wild rice • Triticale • Bulgar (cracked wheat) • Millet • Quinoa • Sorghum

  34. 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

  35. I eat ___servings of dairy foods daily • 0 • 1 • 2 • 3 or more

  36. I eat ___servings of dairy foods daily • 0 • 1 • 2 • 3 or more

  37. 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

  38. I sleep___hours each night • Less than 5 • 5-6 • 7-8 • More than 8

  39. I sleep___hours each night • Less than 5 • 5-6 • 7-8 • More than 8

  40. 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

  41. 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

  42. 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)

  43. Set realistic and achievable goals for health improvement Some suggestions for beginning a healthier lifestyle: • Take a walk • Enjoy fresh produce • Sleep late • RELAX

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