LIFESTYLE INTERVENTION

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LIFESTYLE INTERVENTION

• You CANT change where
• you came from..

You CAN change
where you are going
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Normal Coronary Arteries
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Mild Coronary Artery Disease
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Severe Coronary Artery Disease
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Traditional Risk Factors

• Smoking
• Lipids (Cholesterol levels)
• High Blood Pressure
• Stress
• Diabetes
• Age
• Sex
• Family history of premature coronary artery
  disease
• OVERWEIGHT
• SEDENTARY

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Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1993
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1994
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1996
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1997
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1998
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 1999
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs overweight for 5 4
person)
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Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs overweight for 5 4
person)
(BMI ?30, or 30 lbs overweight for 54 person)
No Data 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2003
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2004
(BMI 30, or 30 lbs overweight for 5 4
person)
No Data 2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs overweight for 5 4
person)
ONLY 3 STATES NOW HAVE No Data 1519 2024 2529
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Facts re Obesity and Overweight

• 67 US adults are overweight
• 34 US adults are obese
• 17-19 US children are overweight
• These rates are continuing to increase
• Overweight is associated with multiple health
  problems ( diabetes, heart disease, high BP,
  some cancers)
• Obesity has become the second leading cause of
  preventable death in US
• 100 BILLION spent annually for related health
  issues

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Environmental cost of this excess
baggage

• 1960 average woman weighed 140 lbs
• 2006 average woman weighs 164 lbs
• Extra gallons CAR fuel per year due to
  weight gain since 1960
• 938 million gals. _at_ cost 2.2 billion
• Extra gallons AIRLINE fuel per year due
  to weight gain since 1990s
  
  350 million gals._at_ cost 275 million

CDC and University of Illinois
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Central Obesity

• Excess belly fat is a risk factor independently
  of total fat, total weight, Due to excess
  calories, inactivity, alcohol, smoking, increased
  levels of the stress hormone, Cortisol
• Associated with significant increases in heart
  disease and diabetes
• Visceral (deep) more harmful than subcutaneous
  fat (pinch-able)
• RX aerobic exercise, healthy diet, appropriate
  portion sizes

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Waist Circumference Measurement

• Simplest measurement of abdominal fat
• More accurate indicator of health risk than
  BMI
• Women
• Measure at the top of the hip bone
• or 1cm below navel
• a waist circumference increase of 2 is
  significant for increased health risk even if
  weight doesnt change
• Variable by ethnicity i.e Asian women 31.5 in
  are at increased health risk

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Determining Ideal Body Weight

• Weight at age 18-21 years old
• BMI
• Body fat percentage
• (ideal for women 16-25 , 10-20 for men)
• Women 100 lbs for first 5 ft in height
• 5 lbs for each additional inch
• Men 106 lbs for first 5 ft in height
• 6 lbs for each additional inch
  
• subtract 10 for small body frame
• add 10 for large body frame

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Weight Loss Guidelines

• Initial goal is 10 loss in 6 months
• Decrease calories by 300-500 per day
• Aim for 1-2 lb loss per week
• Do not eat anything after 7 pm !!!!!
• Exercise daily with goal to burn 300 calories (
  i.e. 3 mile walk)
• Regular exercise is strongest predictor of
  successful weight maintenance

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Calories .. they all count!

• Healthy foods have calories
• Essential to balance calorie intake with calorie
  expenditure
• 3500 calories 1 lb body weight,
  (walking 1 mile burns 100 cals)
• 1200-1800 cals per day adequate for most women
• PORTION CONTROL

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The Food Pyramid
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Risk Reduction r/t Weight Loss

• Hypertension down 70-75
• Type 2 diabetes down 40-60
• Cardiovascular disease down 24-50
• Gastrointestinal disease down 25
• Sleep disorders down 25
  
  defined as
  obese adults losing 10 body weight each year for
  3 years

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Sedentary Lifestyles

• Well documented that physical activity decreases
  rates of illness and death
• Currently 23 deaths from major chronic illness
  are linked to sedentary lifestyles
• Only 30 adults are moderately active
• Only 14 get recommended vigorous activity
• Regular moderate physical activity among 88
  million inactive Americans over the next 15 yrs
  would reduce annual direct medical expenses by
  76 million

CDC Healthy
People 2000
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Benefits of Regular Exercise

• Lowers risk of coronary artery disease by up to
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• Promotes weight loss/maintenance
• Improves cholesterol levels
• Improves glucose metabolism/insulin sensitivity
• Lowers blood pressure
• Decreases depression, anxiety, stress
• Helps prevent osteoporosis
• Reduces dementia

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EXERCISE RX !!!

• How Much?
• 30-60 minutes
• How Often ?
• 5-7 days/week
• How Hard?
• Moderate to vigorous
• ( a level that feels somewhat hard to you )

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Exercise

• Start gradually
• Do what you can comfortably manage and sustain
• Anything is better is nothing
• Get as close to the recommended daily dose as
  possible
• Include strengthening 3 x week

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PEDOMETERS
10,000 STEPS A DAY
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BENEFITS OF
TREKKING POLES
INCREASES EXERCISE INTENSITY AND CALORIE BURN

BY 20-50 USES SEVERAL MORE UPPER BODY
MUSCLES DECREASES IMPACT ON KNEES
INCREASES STABILITY AND DECEASES INJURY
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CHOOSE YOUR WEAPON !!!!!
and enjoy !!!
D
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YOU DONT HAVE TO EXERCISE
EVERY DAY..
ONLY ON THE DAYS YOU EAT
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The victory is not always to the swift,
but to those who
keep moving
anonymous