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Mepkin Priest Wellness Program Webinar on Movement: Walking

Mepkin Priest Wellness Program Webinar on Movement: Walking. Physical Inactivity has been called “one of the biggest health problems of the 21st century”. Risk Factors for Death Sitting and other forms physical inactivity are ranked #5 in terms of risk factors for death

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Mepkin Priest Wellness Program Webinar on Movement: Walking

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  1. Mepkin Priest Wellness Program Webinar on Movement: Walking

  2. Physical Inactivity has been called “one of the biggest health problems of the 21st century” • Risk Factors for Death • Sitting and other forms physical inactivity are ranked #5 in terms of risk factors for death • #6 in terms of risk factors for disability • Diet related diseases are by far our greatest killers, followed by smoking JAMA August 14 2013 Vol 310 Number 6 CDC 2014 Health Report

  3. Physical ActivityMore than Exercise • The term “physical activity” should not be mistaken with “exercise” • Exercise is a subcategory of physical activity that is: • Planned • Structured • Repetitive and purposeful • Remember EXERCISE is a 3rd Ascent activity World Health Organization Global Strategy on Diet, Physical Activity and Health

  4. Prevent an Epidemic – Go for a Walk Regular physical activity such as WALKING prevents • Heart disease • Hypertension • Diabetes • Falls • Many cancers including prostate and colon • Osteoporosis • Fatigue related syndromes • Mood disorders • Stress related disorders CMAJ 3/14/2006 WHO World Health Organization 2013

  5. High Risk Behavior • Global Study following 28,000 people followed for 11 years found that: • Not walking an hour a day is considered a high risk behavior, alongside smoking, excess drinking and being obese • Having any three of these high risks can decrease lifespan by 3-5 years • Interestingly, those who ate green leafy vegetables daily did NOT have the same bump in risk associated with premature death J Epidemial Global Health 2004: 14:S39-S45

  6. How Much? • How much do we need to walk our bodies? • The research is conclusive the more the better • US Center for Disease Control recommends 10,000 steps a day or 5 miles at moderate intensity • 10,000 steps a day or 5 miles can be: • All at once in a scheduled session • Divided into multiple sessionsthroughout the day • 7 days a week achieves optimal results CMAJ 3/14/2006

  7. Sing When You Walk • Moderate intensity can be practically defined by the talk but not the sing test, where you can still carry on a conversation, but would feel breathless if trying to sing Prim. Care Clin Office Pract 40 (2013) 801-80

  8. Doctors Order: Take 2 Walks a Day and Call Me in the Morning • Walking and exercise are powerful medicine • Researchers at the London School, Harvard and Stanford compared exercise to drug interventions and found that moderate walking often worked just as well as drugs for the treatment of heart disease and stroke and the prevention of diabetes. BMJ 2011;343d4141 Prescribing exercise in primary care 10 Practical steps on how to do it

  9. BOTTOM LINE RECOMMENDATION WALK WALK WALK WALK EVERYDAY AS MUCH AS YOU CAN

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