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KEEPING YOUR BODY FIT AND STRONG
Karen Cradock, B.Physio, MSc.
Benefits of exercise• up to a 31% lower risk of coronary heart disease
and stroke • up to a 50% lower risk of type 2 diabetes • up to a 50% lower risk of colon cancer • up to a 20% lower risk of breast cancer • up to an 83% lower risk of osteoarthritis • up to a 68% lower risk of hip fracture • a 30% lower risk of falls (among older adults) • up to a 30% lower risk of depression • up to a 30% lower risk of dementia
Active Participation in Personal Exercise
16-25 26-35 36-45 46-55 56-65 66+0
2
4
6
8
10
12
7.9
4.6
7
4.3
2.4
1.2
9.6
8.8
7.9
54.5
2.8
DublinIreland
Oops!
• 3 out of 4 Irish adults do not meet the guidelines
• 75%
PHYSICAL ACTIVITY GUIDELINES – National Guidelines
94 cm (37 inches)
80 cm (32 inches)
Waist Circumference Measurement
HOW DO I LOSE ONE LB OF FAT
• One pound of fat is equal to 3,500 kcal
• What do you do- • Target loose one pound per week • 3,500 /5 days = create deficit of 500 per day • Reduce intake or increase activity
ACTIVITY CALORIE VALUES- 30 minutes
125 lbs 155 lbs 185 lbs
Walking at 3.5mph 120 149 178
Walking at 4.0 mph
135 167 200
Cycling 210 260 311
Gardening 139 172 205
Golf (with trolley) 105 130 155
INTENSITY
55 minutes
15 minutes + 30 minutes + 10 minutes
Let’s get the results
31%
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