HE 250 PERSONAL HEALTH. Fitness

Transcription

1 HE 250 PERSONAL HEALTH Fitness

2 40% of American adults are not physically active 30% of adults only get the recommended amount of exercise 55% of 1 in 4 high schoolers meet the recommendations college students do not get recommended amount of cardio

3 Some terms Physical Activity Activity that requires any type of movement Exercise Structured, planned physical activity, carried out to improve fitness Physical Fitness Ability of the body to respond to the physical demands placed upon it Skill-related fitness: ability to perform a specific skill associated with various sports and leisure activities Health-related fitness: ability to perform daily living activities with vigor

4 Physical Longer life Improved functioning of all body systems a sedentary lifestyle associated with 28% of deaths from chronic diseases Cognitive Stimulate growth of brain cells in hippocampus and frontal cortex encourages brain cells to create more connections prevents and slows down the loss of cognitive functions inactive people are twice as likely to develop Alzheimer s disease Benefits

5 Psychological and Emotional decrease risk of depression and anxiety relieve stress excessive exercise can become addicting improved self-esteem improved sleep Benefits

6 Time Social Influence Lack of Energy Lack of Willpower Fear of Injury Lack of Skill Lack of Resources Weather Family Obligations Barriers

7 HE 250 PERSONAL HEALTH Body weight and composition

8 68% of 33% low income adults are overweight 34% of adults are obese 2-4 y.o. are obese 12% of 2-5 y.o. are obese 17% of 2-19 y.o are obese %

9 32%

10 Overweight Body weight that exceeds the recommended guidelines for good health Obesity Body weight that greatly exceeds the recommended guidelines for good health Body Mass Index (BMI) Measure of body weight in relation to height BMI > 30 considered obese BMI > 25 considered overweight BMI

11 BMI

12 Body Fat Men 11-20% Women 17-30% Low body fat can lead to: infertility lack of menstruation depression lack of sex drive hair loss loss of appetite

13 DEATH Obese people are 4-times more likely than healthy weight people to die before old age Physical increased risk for... high blood pressure diabetes high cholesterol coronary heart disease stroke gallbladder osteoarthritis sleep apnea lung problems cancer Health Risks

14 Risk Factors Genetics and Hormones If neither of your parents are obese, you have 10% chance of becoming obese If both of your parents are obese, you have an 80% chance of becoming obese Multifactorial disease Complex interaction of genes and environment Hormones, family history Food environment, behaviors

15 Risk Factors Gender Puberty Women - develop more body fat Men - develop more muscle Age marriage pregnancy hormonal changes old age

16 Risk Factors Obesogenic Environment Environment where the chances of becoming obese are significantly high How? Fast food Eating out Portion distortion Mechanized lifestyle Access to facilities Cars TV Computer Video Games Transportation systems Social circles on and on

17 Stress eating STRESS triggers the release of fatty acids, which increases glucose - that provides energy to deal with stress... However when stress is chronic, the presence of hormones and influence the development of fat - especially around the abdomen. Comfort foods: saltier, sweeter, less nutritious, triggers dopamine and endorphins to feel good and block pain. stress --> body craves energy --> eat comfort food --> body is not getting the nutrients it needs --> starts to break down --> repeat

18 What to do?

19 Calories Energy Balance Relationship between caloric intake and caloric output. Simply, if you take in more than you use, calories get stored as fat. Hence, the 2,000 guideline.

20 Calories Adjust your intake Losing 1-2 pounds per week is a healthy goal. Anything more than that results in losing lean muscle mass instead. 1 pound of fat = 3,500 calories Too low calorie diet can lead to nutrient deficiencies.

21 Fad Diets Yo-Yo Dieting aka Weight Cycling repeated cycles of weight loss and weight gain as a result of dieting Why? non realistic expectations too hard to maintain body can enter starvation mode if too restrictive when off, rapidly gain back the weight maybe even more Be Wary $ is a huge motivator

22 What have you heard?