Interventions Targeting Sedentary Behaviour. Ryan Wight, R.Kin, CSEP-CEP

Transcription

1 Interventions Targeting Sedentary Behaviour Ryan Wight, R.Kin, CSEP-CEP

2 What is Sedentary Behaviour? Any waking behaviour characterized by an energy expenditure 1.5 METs while in a sitting or reclining posture (The Sedentary Behavior Research Network, 2017) 24 Hour Movement Behaviour Model: Sleep Sedentary Behaviour Physical Activity

3 Sleep Tips National Institute of Aging - Get a Good Night's Sleep Follow a regular sleep schedule Avoid napping in the late afternoon or evening Develop a bedtime routine Try not to watch television or use your computer, cell phone, or tablet in the bedroom Keep your bedroom at a comfortable temperature, and as quiet as possible Use low lighting in the evenings and as you prepare for bed Exercise at regular times each day but not within 3 hours of your bedtime Avoid eating large meals close to bedtime Stay away from caffeine late in the day Alcohol impairs the sleep cycle

4 How Sedentary Are Older Adults? Percentage of individuals sedentary for 8+ hours daily (Copeland, Clarke, Dogra, 2015) TV Watching 2+ hours % OF OLDER ADULTS 55 Hours per day being sedentary (Harvey, Chastin & Skelton, 2015) Percentage of their waking hours sedentary Trend towards older men being more sedentary than older women Hours of ST when self reporting. Large underestimates! Screen Time 3+ hours Seated 4+ hours % of Older Adults

5 Owen s ecological model of sedentary behaviour Four domains 1. Leisure Time 2. Household 3. Transport 4. Occupation Implications for policy, behaviour change Where do Older Adults Accumulate Sedentary Time?

6 Why Target Sedentary Behaviour? Type 2 Diabetes Metabolic Syndrome Cancer Obesity Cardiovascular Disease Depression All-Cause Mortality Sedentary Behaviours and Health Outcomes MSDs

7 Intervention Components Types of interventions: Most target leisure time (Gardner, 2015) Increasing physical activity vs. reducing sedentary time (Copeland et al., 2017) Impact of sedentary time Physical function Cognitive function Incontinence Mental Health QOL and well-being Sleep Education Environment Restructuring Persuasion

8 Intervention Targets Most studies aim to reduce ST during leisure time Some ST activities are better than others (TV watching vs. reading, socializing) Focused on individual behaviour One-time consultations Consultations with follow-up support Mailed written information Interventions also resulted in increased physical activity Not studied- Environmental and organization level policies, but have potential

9 Which Interventions are Effective? Reducing TV viewing One study reduced by 32 min/day Another aimed at 30 min per day and had a reduction of 322 min to 16 min/day Focus on breaking up ST time through sit to stand transitions Reduction in ST by min/day Sitting is mainly replaced by standing and not stepping Limitations of dose response info Several interventions reduced ST by at least an hour, but health outcomes as a result of the intervention are poorly studied

10 Missed Opportunities Owen s ecological model of sedentary behaviour Excessive screen viewing in the household Leisure activities are often sedentary Prolonged sitting in the workplace/volunteering Many individuals commute via personal transport

11 Missed Opportunities in Your World? Stand up! Form a group 5 mins to discuss Brainstorm an idea in your group and pitch it to the rest of us

12 Practical Applications For You How can we apply this into your workplace? How can you reduce the ST of your clients? How would you counsel your clients?

13 Take Home Message Regardless of age, ability, working status, and home setting, older adults should strive to: 1. Reduce total ST; 2. Break up prolonged ST; 3. Move more. Reduce total ST Move more Break up prolonged ST