1. Personal Wellness
Tombi Bell

2. Obesity
Since the mid-seventies, the prevalence of overweight and obesity has increased sharply for both adults and children
These increasing rates raise concern because of their implications on health
Being overweight or obese increases the risk of many diseases and health conditions, including the following:
Hypertension
High Cholesterol
Type 2 diabetes
Coronary heart disease
Stroke
Gallbladder disease
Osteoarthritis
Sleep apnea and respiratory problems
Some cancers (endometrial, breast, and colon)

3. Defining Overweight and Obesity
Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height.
The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.
For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI). BMI is used because, for most people, it correlates with their amount of body fat.
An adult who has a BMI between 25 and 29.9 is considered overweight.
An adult who has a BMI of 30 or higher is considered obese.

4. Contributing Factors
Overall there are a variety of factors that play a role in obesity.
This makes it a complex health issue to address.
Overweight and obesity result from an energy imbalance. This involves eating too many calories and not getting enough physical activity.
Body weight is the result of genes, metabolism, behavior, environment, culture, and socioeconomic status.
Behavior and environment play a large role causing people to be overweight and obese. These are the greatest areas for prevention and treatment actions.

5. Energy Imbalances
Energy imbalance - When the number of calories consumed is not equal to the number of calories used.
Energy Balance is like a scale: Weight gain occurs when calories consumed are greater than calories used.
Weight Gain: Calories Consumed > Calories Used
Weight Loss: Calories Consumed < Calories Used
No Weight Change: Calories Consumed = Calories Used

6. Energy Imbalances (cont.)
Genetics and the environment may increase the risk of personal weight gain.
However, the choices a person makes in eating and physical activity also contributes to overweight and obesity.
Behavior can increase a person’s risk for gaining weight.

7. Calorie Consumption
In America, a changing environment has broadened food options and eating habits.
Grocery stores stock their shelves with a greater selection of products.
Pre-packaged foods, fast food restaurants, and soft drinks are also more accessible.
While such foods are fast and convenient they also tend to be high in fat, sugar, and calories.
Choosing many foods from these areas may contribute to an excessive calorie intake.
Some foods are marketed as healthy, low fat, or fat-free, but may contain more calories than the fat containing food they are designed to replace.
It is important to read food labels for nutritional information and to eat in moderation.

8. Calorie Consumption (cont.)
Portion size has also increased.
People may be eating more during a meal or snack because of larger portion sizes.
This results in increased calorie consumption.
If the body does not burn off the extra calories consumed from larger portions, fast food, or soft drinks, weight gain can occur.

9. Calories Used
Our bodies need calories for daily functions such as breathing, digestion, and daily activities.
Weight gain occurs when calories consumed exceed this need.
Physical activity plays a key role in energy balance because it uses up calories consumed.

10. Calories Used (cont.)
Regular physical activity is good for overall health.
Physical activity decreases the risk for colon cancer, diabetes, and high blood pressure.
It also helps to control weight, contributes to healthy bones, muscles, and joints; reduces falls among the elderly; and helps to relieve the pain of arthritis.
Physical activity does not have to be strenuous to be beneficial.
Moderate physical activity, such as 30 minutes of brisk walking five or more times a week, also has health benefits.

11. Environment
People may make decisions based on their environment or community.
Communities, homes, and workplaces can all influence people's health decisions.
Because of this influence, it is important to create environments in these locations that make it easier to engage in physical activity and to eat a healthy diet.

12. Environment: Steps to Help Prevent and Decrease Overweight and Obesity
Home:
Reduce time spent watching television and in other sedentary behaviors
Build physical activity into regular routines
Schools:
Ensure that the school breakfast and lunch programs meet nutrition standards
Provide food options that are low in fat, calories, and added sugars
Provide all children, from prekindergarten through grade 12, with quality daily physical education

13. Environment: Steps to Help Prevent and Decrease Overweight and Obesity (cont.)
Community:
Promote healthier choices including at least 5 servings of fruits and vegetables a day, and reasonable portion sizes
Encourage the food industry to provide reasonable food and beverage portion sizes
Encourage food outlets to increase the availability of low-calorie, nutritious food items
Create opportunities for physical activity in communities
Work:
Create more opportunities for physical activity at work sites

14. Physical Activity
Regular physical activity substantially reduces the risk of dying of coronary heart disease, the nation's leading cause of death, and decreases the risk for stroke, colon cancer, diabetes, and high blood pressure.
It also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among older adults; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and medications.
Moreover, physical activity need not be strenuous to be beneficial; people of all ages benefit from participating in regular, moderate-intensity physical activity, such as 30 minutes of brisk walking five or more times a week.

15. Physical Activity (cont.)
Despite the proven benefits of physical activity, more than 50% of American adults do not get enough physical activity to provide health benefits. 25% of adults are not active at all in their leisure time.
Activity decreases with age and is less common among women than men and among those with lower income and less education.
Insufficient physical activity is not limited to adults.
More than a third of young people in grades 9–12 do not regularly engage in vigorous-intensity physical activity.

16. Why should I be active?
Regular physical activity can improve health and reduce the risk of premature death in the following ways: 
Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
Reduces the risk of stroke
Reduces the risk of having a second heart attack in people who have already had one heart attack
Lowers both total blood cholesterol and triglycerides and increases high-density lipoproteins (HDL or the "good" cholesterol)
Lowers the risk of developing high blood pressure

17. Why should I be active? (cont.)
Helps reduce blood pressure in people who already have hypertension
Lowers the risk of developing non-insulin-dependent (type 2) diabetes mellitus
Reduces the risk of developing colon cancer
Helps people achieve and maintain a healthy body weight
Reduces feelings of depression and anxiety
Promotes psychological well-being and reduces feelings of stress
Helps build and maintain healthy bones, muscles, and joints
Helps older adults become stronger and better able to move about without falling or becoming excessively fatigued

18. Tips for being active!
There are 1440 minutes in every day... Schedule 30 of them for physical activity.
Adults need recess too! With a little creativity and planning, even the person with the busiest schedule can make room for physical activity.
For many people, before or after work or meals is often an available time to cycle, walk, or exercise.
Think about your weekly or daily schedule and look for or make opportunities to be more active.
Every little bit helps.

19. Tips for being active! (cont.)
Consider the following suggestions:
Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
Park the car farther away from your destination.
Get on or off the bus several blocks away.
Take the stairs instead of the elevator or escalator.
Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work. 
Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
Perform gardening or home repair activities.
Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.

20. Tips for being active! (cont.)
Use leg power-take small trips on foot to get your body moving.
Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
Dance to music.
Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
Make a Saturday morning walk a group habit.
Walk while doing errands.

21. Components of Physical Fitness
What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity"
In other words, it is more than being able to run a long distance or lift a lot of weight at the gym.
Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity.
While these are important measures of fitness, they only address single areas.
Overall fitness is made up of five main components: 
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Body composition
Flexibility 

22. Components of Physical Fitness (cont.)
What is cardiorespiratory endurance (cardiorespiratory fitness)?
Cardiorespiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity.
To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.
The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.
Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

23. Components of Physical Fitness (cont.)
What is muscular strength?
Muscular strength is the ability of the muscle to exert force during an activity.
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity.
If you want to gain muscle strength, try exercises such as lifting weights.

24. Components of Physical Fitness (cont.)
What is muscular endurance?
Muscular endurance is the ability of the muscle to continue to perform without fatigue.
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

25. Components of Physical Fitness (cont.)
What is body composition?
Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body.
A person's total body weight (what you see on the bathroom scale) may not change over time. But the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments).
Body composition is important to consider for health and managing your weight!
What is flexibility?
Flexibility is the range of motion around a joint.
Good flexibility in the joints can help prevent injuries through all stages of life.
If you want to improve your flexibility, try activities that lengthen the muscles such as a basic stretching program.