Physical Activity & Healthy Weights

Physical Activity & Healthy Weights

Welcome • Housekeeping (mute/un-mute *6, no hold buttons, time of workshop, if you have to leave) • Introductions: Name, Title, what you are hoping to get from the workshop • Purpose of the workshop

Outline of workshop • Why the concern? Stats • Identifying the problem • Identifying the solution • Healthy weights defined? • BMI, waist hip ratio • What are the basics? PA Guide • Resources in the community • What next?

Statistics • Maps of obesity • Stats on rising rates of obesity • Why is this a problem? • What is the solution? – multi-pronged approach

No data < 10% 15%-19% 20%-24% >25% 10%-14% Adult obesity Canada, 1985

Healthy weights defined • Many definitions: A healthy body weight is not a number on a scale. There is no ideal weight that suits everyone. • Body weight is only one component of your health • Factors such as age, family history, stress, sleep habits, and lifestyle will affect your weight

International National/regional Community Individual factors factors factors factors Public transportation Occupation Genetic Educational policies Market globalization Safety Transportation policies City planning Urbanization policies Leisure Energy expenditure Health policies Industrialization Food availability and accessibility Sports activities Food policies Food Family policies Food intake Media and advertising Media and marketing Cultural policies Body image Income Economic policies Causes of obesity Travel Adapted from Ritenbaugh C, Kumanyka S, Morabia A, Jeffrey R, Antipatis V. OITF 1999

Unhealthy eating • Low or no physical activity • Smoking will increase the risk of health problems regardless of your size

Ways to measure healthy weights • BMI – body mass index • You can calculate your BMI easily by using this simple formula: WEIGHT (KG) HEIGHT (M) x HEIGHT (M)

BMI • Body mass index • Limitations • Charts to refer to • What should you do if you are over?

Health Risk Classification According to Body Mass Index (BMI) Reference: www.hc-sc.gc.ca

BMI and Waist Circumference Risk of Disease Reference: www.hc-sc.gc.ca

Waist – to – Hip Ratio • Where fat is distributed on the body can be a good indicator of overweight/obesity. A lot of fat deposited in the abdominal area can put someone at increased risk of obesity related diseases. • To carry out this calculation, you need to measure (in cm or inches) your waist at the narrowest part – just above the navel. Make a note of the measurement then do the same around your hips at the widest possible part. Your waist to hip ratio is then determined by dividing the waist measurement by the hip measurement. WAIST (cm/inches) HIP (cm/inches) • For an average man, a ratio of 0.94 and above poses a health risk. The average woman – a ratio of 0.82 and above defines risk. • Note – If you want to be as accurate as possible, take 3 different measurements for each area. Use the smallest measurement of the three for your waist, and the largest for your hip.

Risk factors for diseases and conditions associated with obesity • Coronary heart disease • Type 2 Diabetes • Cancer • Gallstones

What to do? • Behaviour change • Healthy eating • Physical activity

Canada’s Physical Activity Guide • 4 guides • www.paguide.com • What is the amount of exercise required to maintain a healthy weight

Build physical activity into your day • Add up 10 minutes of activity blocks • Combine your activities to include: endurance (increase your heart rate), flexibility, (improve your balance & coordination), strength (build your muscles and bones) with weight bearing activities

Canada’s Food Guide to Healthy Eating • Also included in physical activity guide • Getting a variety balance of healthy foods from all of the four food groups • Highlight serving sizes and that fact that portions eaten in meals or snacks are often not equivalent to serving sizes (usually portions eaten are larger, so need to recognize multiple servings are eaten)

Canada’s Food Guide to Healthy Eating • Four food groups • Choose whole grain and enriched products • Choose dark green and orange vegetables and orange fruit • Choose lower-fat milk products • Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils • Emphasizes variety and moderation

Canada’s Food Guide to Healthy Eating (cont’d) • Serving sizes defined in the Food Guide are usually not the same as portion sizes eaten in meals or snacks • portions eaten tend to be larger than Food Guide servings Example: ½ cup pasta = 1 serving; if a portion eaten is 2 cups, then this equals 4 servings

It all begins at home • Set up your home to be a healthy place • Make healthy food choices according to CFGHEA most of the time @ home and away • Plan your meals • Do as much as you can in advance • Freeze leftovers • Have healthy snacks on standby

Fad Diets? • Examples: Dr. Atkins, South Beach, The Zone • Pitfalls of dieting: Do they work in the long run? • Pitfalls of over-exercising • Discussion about effectiveness of dieting vs. making small sustainable changes to improve healthy eating habits

Finding the balance • Making the equation work for you • Formula energy in (food) + or – energy out (physical activity) = + or – weight maintenance

Overcoming the barriers • What can you do to get the right balance?

How can we do this in our fast paced world? • Barriers to healthy eating, and getting enough exercise • Discussion of barriers

Remove the triggers Reasons why people overeat: • Bored • Stressed • Tired • Social connectedness • Food availability • Other?

Supports • Public Health • Community Health Centers • Dietitians (refer to separate document) • Physical Activity Specialists • Start now!

Resources available for you • Dietitians of Canada www.dietitians.ca • Interactive Tools (EATracker), downloadable Tip Sheets • EatRight Ontario www.healthyontario.com/EatRight_Ontario.htm • Interactive Tools, Tip sheets, FAQ’s, Ask A Dietitian • Healthy Measures www.healthymeasures.ca • Self-assessment, Tip sheets, Progress Monitoring

Dietitians of Canada ·www.dietitians.ca and click on “Find a Dietitian” Call the Consulting Dietitians of Canada at 1.888.901.7776

Supports OOn-line consultation is now available through a new “Ask a Dietitian” service at: www.healthyontarioaskadietitian.com ·In 2007, a telephone-based province-wide dietitian advisory service will be established.

Supports www.healthymeasures.ca

Resources Available For You • Telephone consultation for non-medical questions is available free-of-charge through Ontario’s 36 local public health units. • Look in blue pages of the local phone directory for the phone number of the public health unit in a specific area or go to: www.alphaweb.org/ont_health_units.asp for a listing.

Q & A Session Nutrition Expert on Tap Mary Ellen Prange, MHSc., RD Program Coordinator, Healthy Eating & Active Living Nutrition Resource Centre Tel: (416) 367-3313 Ext. 241 / 800-267-6817 meprange@opha.on.ca

References Obesity maps – CMA Thanks to • Bernadette Garrity , PHN – Middlesex London Health Unit • Nutrition Resource Centre–Mary Ellen Prange - presentation review

PARC SERVICES PARC services are intended to support capacity-building, knowledge-sharing and learning opportunities. Typical PARC services include providing: • information on physical activity • consultation on physical activity issues • assistance in the preparation of workshops and meetings • review of physical activity-related materials • training for physical activity promoters • managing physical activity programs Visitwww.ophea.net/parc

Please fill in the evaluation FOR MORE INFORMATION CONTACT: Louise Daw PARC Consultant louise@ophea.org 519.646.2121

Physical Activity & Healthy Weights