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Does Exercise Make a Difference?
Jill Robison PT & Ashley South PDt
Reducing Your Health Risks
Food, Nutrition & Weight
Management
Physical Activity
Mental Wellness
Parenting
CHT Goals• Improved citizen access to healthcare and
community resources
• Support individuals and families to build
knowledge, skills and confidence
• Engage community and citizens and build
capacity to support health
• Improve links and work together with partners in
healthcare, community organizations,
government etc.
• Demonstrate improvements in risk factor
management and wellness to prevent or better
manage chronic disease
True or False
When it comes to losing weight, it is as
simple as “eat less, move more”
False
Energy balance is complex!
Root Causes of Weight Gain
Food Physical
ActivityMetabolism
Access
Emotional
Eating
Cost
Health
Conditions
Genetics
Age
Improves Emotional
Wellness
Improves your
Functional Health
Improves your Mental
Health
Stronger
Muscles &
Bones
Helps you
Live Longer
Improves Function
of Heart and Lungs
150 (+)
mins/week of
moderate to vigorous PA
Lowers your
Risk of diabetes
Reduces Obesity
Risk
How much are you really
“burning off?”
Croissant breakfast sandwich
(sausage)=570
Large double double= 264
Hashbrown=130
Total= 964 calories
Activity needed to “break even”
=3hrs of walking at an average
pace (4miles/hr)
Guidelines for Weight Loss Using
Exercise Only:
Less than 150mins/week
150-250 mins/week
More than 250 mins/week
*All guidelines are for Moderate to Vigorous aerobic physical activity
Rate of Perceived Exertion
• 0 - Nothing at all
• 0.5 Just Noticeable
• 1 - Very light
• 2 - Fairly Moderate
• 3 - Moderate
• 4 - Somewhat hard
• 5 - Hard
• 6
• 7 - Very hard
• 8
• 9
• 10 - Very, very hard
Sedentary 0 -0.5
Light Intensity 1-2
Moderate to Vigorous
Intensity: 3-5
Strenuous Intensity:
6+
Reduce Sedentary Behaviour
Strengthening 2-3x/week
Ex: Weights, yoga
Aerobic Physical Activity
150mins/week
Ex: brisk walking, biking, swimming
Lifestyle Physical Activity
Every day-As much as possible!
Ex: Gardening, raking, parking car further away, walking upstairs, housework
Lifestyle Physical Activity• Decrease in waist circumference and weight
with increasing “lifestyle” physical activity. • Those who do more “lifestyle” physical activity
will gain less weight over time• Reduced occurrence metabolic syndrome,
cardiovascular disease.
“To promote long term weight
maintenance, individuals should
progress to at least 250 min/week of
mod to vig exercise performed on 5-7
days/week”
(ACSM 10th edition pg. 289).
Your Weight Your Way Impact of a group-based weight management program delivered by a multidisciplinary primary
health care team on health behaviours and chronic disease risk factors over a 6-month period
Program Layout:
1. Assessment and Introductions (Dietitian)
2. New Mindset New Results (Dietitian)
3. Physical Activity: Why does it Matter? (Physio)
4. Laying the Foundation for Healthy Weight Loss (Dietitian)
5. Eating Foods that will fill you up (Dietitian)
6. Check in & The Magic Weight Loss Pill (Dietitian) & (Pharmacist)
7. Meal Planning and Preparation (Dietitian)
8. Keeping Active at any size (Physio)
9. Supermarket Savvy (Grocery Dietitian)
10. Mind Over Matter (Wellness Navigators )
11. Living While Losing Weight (Dietitian)
12. Assessment, Wrap-Up and Goal Setting (Dietitian)
Clinical Measures p- Value Baseline
Mean ± SD
12-Week
Mean ± SD
6-Month Follow-Up
Mean ± SD
Weight
(kg)
0.912 167.16 ± 59.81 170.08± 59.73 168.15± 55.62
Body Fat Percentage 0.162 45.01±6.65 44.64±7.10 44.83±7.78
Waist Circumference
(inch)
0.005** 45.86±11.51 43.81±6.68 43.43±5.98
BMI 0.003** 36.29±8.54 36.39±8.68 35.84±7.42
Diastolic Blood
Pressure
0.60 81.17± 17.99 75.54± 9.01 77.79± 8.47
Systolic Blood Pressure 0.79 123.88±15.24 122.76± 13.99 114.92± 25.95
Total Cholesterol 0.670 4.56±1.09 4.56±1.14 4.48±1.26
HDL Level 0.136 1.36± 0.41 1.33±0.38 1.49±0.51
LDL Level 0.092 2.48± 0.95 2.52±0.97 2.41±1.10
Triglyceride Level 0.141 1.87± 1.44 1.50±0.65 1.51±0.73
Glucose Level 0.001** 6.69±2.24 6.01±1.45 6.11±2.12
16
3631
0
20
40
60
80
100
Baseline,n=83 At 12-Week,n=69 At 6-Month Follow-
up,n=43
Proportion of participants who met 150 min
of aerobic activity a week, 2017-2018
86
113
63
2215
0
20
40
60
80
100
0-4% 5-9% 10-14%
Proportion of participants by percentage of weight loss from baseline,
2017-2018
Weight Loss at 12-week,n=37 Weight Loss at 6-month,n=27
Clinical Outcomes• Your Weight You Way (12 Weeks)
• Personal Wellness Profile (Initial and 6 mos f/u)
– Metabolic Syndrome (7.9%decrease)
• Low Intensity Exercise Program
– Meeting CPAG (6-17%)
• Move to Improve
– Meeting CPAG(6-47% CPAG)
Take home message