1. Living a Healthy Lifestyle
Question of the day?
What is your understanding of being in shape? Why?

2. Does it mean that you look like this?

3. Or, could it mean this?

4. How about this?

5. Maybe, you’re thinking more like this?

6. Actually, being in shape should mean. . .
You have the energy and strength to perform daily activities without getting tired
You have enough energy to participate in leisure and recreational activities and work
It is easier to cope with stressful situations and to make better, healthier decisions
Since you feel better, you can get along better with others

7. In other words being in shape means…
You eat right
You exercise regularly
You feel good

8. What does it mean to be “HEALTHY”?

9. It means you are Totally Healthy
Physically
Mentally/Emotionally
Socially

10. Components of Total HEALTH
Physical Health is the condition of a person’s body.
Mental-Emotional Health is the condition of a person’s mind and the ways that he expresses feelings.
Social Health is the condition of a person’s relationships with others.

11. Health teachers use the Wellness Triangle to show this.
Mental/Emotional
Total
Health
Needs
Balance
Physical
Social

12. Here’s what the statistics show…
Nearly 1/3 of students get little or no physical activity (CDC).
Higher weight and a sedentary lifestyle increase the risks for diabetes, heart disease, and other health problems.
Heart disease is the number 1 worldwide killer of men and women.
In the US 1 person dies every 30 seconds from heart disease.
Heart disease is responsible for 29% of all deaths in the US

13. Factors that increase the risk of developing heart disease
Controllable
Uncontrollable
Exercise Level
Diet
Drugs/alcohol
Stress
Smoking
Age
Gender
Genetics
Race

14. Cholesterol Level Is Another Indicator for Heart Disease Risk
The magic number is…
200
Keep cholesterol BELOW this number!

15. What is Cholesterol?
Cholesterol is a waxy substance produced by the liver and found in certain foods.

16. Why do we need Cholesterol?
Cholesterol is needed to make Vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat

17. Cholesterol
LDL- (Lousy) Get from foods like meat, dairy products, and eggs.
This kind of cholesterol is what contributes to blocking of arteries and your heart.
Genetics plays a large role in the severity of the risk
This type of cholesterol is a contributor to type II diabetes, heart disease, atherosclerosis, and stroke.

18. Cholesterol
HDL-(Helpful) Body produces this kind of cholesterol naturally when you exercise.
HDL helps break down LDL
Exercise Vs. Diet?

19. HYPERTENSION Another name for High Blood Pressure
Measured by a sphygmomanometer
2 readings: systolic (top) = heart muscle contracting / diastolic (bottom) = heart muscle relaxing
“Normal” is 120/80
Called the “Silent Killer” – no symptoms
Heart works harder – may cause leaks in blood vessels

20. HEART DISEASE PREVENTION 5 strategies to keep your heart healthy
Don’t smoke or use tobacco products
Get active!
Eat a heart healthy diet (fruits, veggies, whole-grains, low-fat dairy, Omega-3 fatty acids)
Maintain a healthy weight
Get regular health screenings

21. What is BMI ? Body Mass Index
Doctors consider a teen obese when his or her BMI number is higher than the BMI numbers of 95% of other teens the same age and gender. Someone whose BMI number is between 85% and 95% of the BMIs of other teens the same age and gender is overweight.

22. Waist Circumference
A person’s waist measurement can help doctors determine how much fat that a person stores around their belly.
It can be used to determine the risk of heart disease and other chronic conditions
Woman: Over 35”
Men: Over 40”

23. Obesity is GROWING!! Total number of overweight adults is 58 million!
Total number of overweight youth (age 6-17) is 4.7 million (11%)
Between 1980 and 2000, obesity rates doubled among adults and tripled among adolescents.
61% of overweight 5-10 year olds already have at least 1 risk factor for heart disease – 26% have 2 or more risk factors!
Direct costs due to obesity were estimated at $75 billion in 2003

24. Annual number of deaths due to poor diet and inactivity…
300,000
It is the #2 preventable cause of death in the United States!

25. Here’s a little quiz
“Did you know that for every hour of TV you watch, you increase your chances for becoming obese by_______? 6

26. Obesity Trends* Among U.S. Adults BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14%

27. Obesity Trends* Among U.S. Adults BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

28. Obesity Trends* Among U.S. Adults BRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

29. Obesity Trends* Among U.S. Adults BRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

30. Obesity Trends* Among U.S. Adults BRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

31. Obesity Trends* Among U.S. Adults BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

32. Obesity Trends* Among U.S. Adults BRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19%

33. Obesity Trends* Among U.S. Adults BRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

34. Obesity Trends* Among U.S. Adults BRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

35. Obesity Trends* Among U.S. Adults BRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

36. Obesity Trends* Among U.S. Adults BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% ≥20%

37. Obesity Trends* Among U.S. Adults BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

38. Obesity Trends* Among U.S. Adults BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

39. Obesity Trends* Among U.S. Adults BRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% %–14% %–19% %–24% ≥25%

40. Obesity Trends* Among U.S. Adults BRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% ≥25%

41. Obesity Trends* Among U.S. Adults BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% %–29% ≥30%

42. Obesity Trends* Among U.S. Adults BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% %–29% ≥30%

43. Obesity Trends* Among U.S. Adults BRFSS, 2007
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative.
About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980.
No Data <10% %–14% %–19% %–24% %–29% ≥30%

44. Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2007
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1990
1998
2007
No Data <10% %–14% %–19% %–24% %–29% ≥30%

45. So what do we need to do?
Know your numbers – BMI, cholesterol, blood pressure
Take charge of the health factors that we can control.
Practice a balance of healthy physical, mental-emotional, and social activities.
Stay F.I.T.T.

46. What kind of exercise is best to reduce your risk of heart disease?
Questions: What is the F.I.T.T. Principle?
How can we use this tool to help us maintain or improve our health?

47. F. I. T. T.
To live a healthy lifestyle, a person needs to be physically active. The FITT Principle is a tool used to help guide an individual to understand what is necessary to accomplish this.

48. F. I. T. T.
This model is an outline of what is recommended—it’s not an exact layout of what you need to do. Specifics depend on the individual goals, genetics, age, ethnicity, and gender.

49. F. I. T. T.
Frequency of Exercise-the President’s Council on Physical Fitness recommends: 1 hour of activity daily with more vigorous workouts 3-4 days a week

50. F. I. T. T.
Intensity of Exercise- When exercising, you need to elevate your heart rate between 60 and 85% of your maximum heart rate in order to improve your physical health.
[(220 – Age) X ___%]=Target Heart Rate (THR)
Average resting heart rate 70 to 100 beats per minute (bpm)

51. F. I. T. T.
Type of Exercise-Exercise your body the same way you are going to use it.
Aerobic Exercise—endurance
Anaerobic Exercise—ability to burn O2
Resistance Training—strength
Flexibility—ability to move in a full range of motion without getting hurt

52. F. I. T. T.
Time-The President’s Council on Physical Fitness recommends 30 minutes of activity per day for those over 18, and 60 minutes of activity per day for anyone 18 or younger
Studies support that this can be broken down into several small sessions per day or done all at once

53. What is the best kind of exercise?
Any activity that will keep us living in the fun and function phase of life the longest

54. The best kind of exercise is . . .
Activities that you enjoy
Something that will get you moving
Something that you will actually continue
Whatever makes you sweat

55. What are the benefits of each kind of exercise?
Why is it so important to continue to do a variety of different activities?

56. Aerobic Exercise
Aerobic Exercise promotes cardiovascular fitness by raising your pulse to a targeted level for an extended period of time.

57. Aerobic Exercise Allows the heart to pump more blood with less stress
Improves the capacity of the lungs
Increases muscle stamina
Helps control weight by increasing the rate of metabolism

58. Aerobic Exercise
What are some examples of Aerobic Exercise?

59. Some Aerobic Exercises
Walking
Jogging
Bicycling
Swimming
Racquetball
Any others?

60. What should we remember about Aerobic Exercise?
To get the most benefit, we need to increase heart rate to your THR
It should be done for minutes
It can also be measured in steps using a pedometer
Teen Girls: 11,000 steps/day
Teen Boys: 13,000 steps/day

61. Anaerobic Exercise
Anaerobic Exercise-Exercise in which oxygen is used up more quickly than the body is able to replenish it inside the working muscle.
Focuses on specific skeletal muscles and their
Ability to use O2 and nutrients and get rid of CO2 and other waste

62. Anaerobic Exercise
What are some examples of Anaerobic Exercise?

63. Anaerobic Exercise Soccer/Basketball/Football Sprinting Race Walking
Circuit/Interval Training
Hill Climbing/Running

64. Strength Training
Using your muscles to work against added resistance in order to strengthen and increase the endurance of the skeletal muscle and bone tissue in your body.

65. Strength Training
We use it to improve performance for a particular sport or activity, protect our bones and joints, and to increase our metabolism.
It can also help reduce the risk of injuries and long-term medical problems like osteoporosis.

66. What are some examples of Strength Training Exercises?

67. Strength Training Includes. . .
Using Free Weights
Using Weight Machines
Using natural body weight for resistance
Using Resistance Bands
Using a Medicine Ball

68. How do we Strength Train?
We usually use sets and repetitions to measure how much work is done
-Example: 3 Sets of 8-10 Repetitions
How much you lift and the number of Sets/Repetitions depends on your goal
If you want to build muscle size and strength, you will use heavier weights with fewer sets and repetitions
If you want to build muscle endurance or performance, you will use lighter weights with many repetitions.

69. Warning!! Never lift too much weight Use a spotter for help
Use a variety of exercises to avoid over-training a certain area
Have a trainer or a coach show you how
The muscles need 48 hours to recuperate after working them

70. What is Flexibility Training?
It is used to improve flexibility around the joints in order to prevent injury and improve performance.
Both Static (Stationary) and Dynamic (Moving) Stretching should be used during warm-up and cool-down routines.

71. What are some types of Flexibility Exercises?
Static Stretches
Dynamic Stretches
Yoga
Pilates
Are their any others?

72. How much of each type of exercise should be included?
Every workout should include Flexibility Exercises.
Aerobic Exercise should be done every other day, unless the exercise goal is to lose weight.
Strength training should be done every other day, or alternating days with lower and upper body work.

73. Not everyone is created equal when it comes to the risks they have for developing heart disease, atherosclerosis, high blood pressure, diabetes, and other chronic conditions that plague Americans.

74. Our unique qualities are what make us special
Unfortunately, they are also what increase or reduce the risk of developing some of the chronic conditions that lead to poor health.

75. We cannot completely stop our risk of developing Chronic Conditions such as heart disease, atherosclerosis, type II diabetes, stroke, and some forms of cancer.

76. But, we can increase our chances for a longer, healthier lifestyle if we get plenty of exercise, eat right, don’t use drugs and alcohol, and keep our stress levels low.