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Sedentary Sally

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Sedentary Sally Sarah Aluning Lucie Bourgoin Megan Del Ben Laura Fitzgibbon Toby Mattson Profile Gender: Female Age: 45 Height: 162.6cm or 5 4 feet Weight: 71.1 kg ... – PowerPoint PPT presentation

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Title: Sedentary Sally


1
Sedentary Sally
  • Sarah Aluning
  • Lucie Bourgoin
  • Megan Del Ben
  • Laura Fitzgibbon
  • Toby Mattson

2
Profile
  • Gender Female
  • Age 45
  • Height 162.6cm or 54 feet
  • Weight 71.1 kg or 160 lbs.
  • BMI 27 -overweight

3
Profile
  • Blood Pressure 110/70 Normal
  • Cholesterol 105 mg/dL -Near Optimal
  • Medical History Osteoporotic in spinal vertebrae
    and long bones of legs, mild supracondylitis,
    approaching obesity for ten years
  • Family Medical History Stroke, breast cancer,
    heart disease
  • Medications hormone replacement therapy,
    Robaxacet for back pain

4
Profile
  • Occupation Office supervisor in large insurance
    company, spends most of her time at computer
    terminal, meetings, luncheons, driving to
    regional offices every two weeks for two days
  • Previous Physical Activity moderately active
    childhood
  • Current Physical Activity sedentary
  • Eating Habits-lacto vegetarian, pastries,
    dessert, candies
  • Goals Prevent further chronic health problems,
    change lifestyle in terms of body weight,
    exercise, and eating habits
  • Stressors Commuting to work (2 hours a day),
    concern for children while away, paying living
    expenses, maintaining work performance

5
Preliminary Screening
  • Has medical clearance- except for upper body
    strength program due to supracondylitis
  • Attends Physiotherapy sessions for
    supracondylitis
  • Completed
  • Par-Q
  • Consent Form

6
Stress Management
  • Personal Life
  • Go for a walk or get fresh air when stressed,
    rather than eating.
  • Call a friend or family member for support
  • Set up car pool for Bindi-Lous daycare
  • Seek financial advisor to feel more confident
    with finances.

7
Stress Management
  • Work Life
  • Decorate office for a more relaxing atmosphere
  • Get ergonomically correct office equipment
    (chair, desk height, keyboard mouse)
  • Go for a walk on coffee or lunch break
  • Use video conferencing to avoid travelling to
    regional offices
  • If possible, seek employment closer to home

8
Ergonomic Changes
  • Ergonomically correct chair and postural
    education in order to assist with pain and
    discomfort related to osteoporosis.
  • Ergonomically correct mouse in order to cure
    supracondylitis.

9
Nutrition Plan
  • Consume pastries, desserts, and candies in
    moderation- start with only one per day
  • Pre-prepare healthy snacks to take for lunch
  • Plan weekly meals to avoid take-out
  • Keep copy of Canadas Food Guide on fridge and
    follow it.
  • Ensure adequate protein intake (beans, tofu,
    spinach, peanut butter)

10
Nutrition Plan
  • Ensure adequate calcium intake (dairy products,
    oranges, broccoli)
  • Keep junk food out of sight and purchase less
  • Take a nutritional cooking class.
  • Create a time and place for eating

11
Dietary Sources of Protein
Food Serving Weight in grams Protein in grams Daily Value
Cottage Cheese 1 cup 225 28.1 56
Cheese Pizza 2 Slices 128 15.4 31
Yogurt, low fat 8 ounces 227 11.9 24
Tofu ½ cup 126 10.1 20
Lentils, cooked ½ cup 99 9 18
Skim Milk 1 cup 245 8.4 17
Split peas, cooked ½ cup 98 8.1 16
Whole Milk 1 cup 244 8 16
Lentil Soup 1 cup 242 7.8 16
Kidney beans, cooked ½ cup 87 7.6 15
Cheddar cheese 1 ounce 28 7.1 14
Macaroni, cooked 1 cup 140 6.8 14
Soymilk 1 cup 245 6.7 13
Whole wheat bread 2 slices 56 5.4 11
White bread 2 slices 60 4.9 10
Rice, cooked 1 cup 158 4.3 9
Broccoli, cooked 5 inch piece 140 4.2 8
Baked Potato 2x5 inches 156 3 6
Corn, cooked 1 ear 77 2.6 5
12
Exercise Plan
  • Home Activities
  • Upper body strength program will begin after
    supracondylitis heals
  • Do a wide variety of exercises to avoid boredom
  • Include 30 minutes/day of aerobic activities (ex.
    walk, bike, swim, aquabics)
  • Start with 2 days/week of light resistance
    training (ex. Yoga, Thera-bands, ball exercises)

13
Exercise Plan
  • Work Activities
  • Use stairs
  • Rather than e-mailing co-workers, walk to their
    desk
  • Use headset in order to stand and walk while on
    the phone
  • Use stress balls to increase grip strength and to
    stretch hands
  • Have Thera-band to do exercises throughout the
    day
  • Recruit co-worker as walking buddy

14
Motivation
  • Reach personal goals to loose weight and tone in
    order to fit into clothes and for a better
    self-presentation
  • Understand and appreciate the benefits to a
    healthier lifestyle. Ex. Decreased risk of heart
    disease, stroke, and breast cancer.
  • Manage osteoporosis and associated pain.
  • Involve family and friends in process for
    encouragement.

15
Monitoring
  • Weekly house calls from Kinesiologist and monthly
    meetings for 3 months
  • Make adjustments to program when necessary
  • Plan for relapse

16
Relapse
  • Reassure that slip-ups are common and do not mean
    that you have failed.
  • Teach techniques to deal with relapse.
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