6 Steps for Healthy Living in Sri Lanka
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Transcript of 6 Steps for Healthy Living in Sri Lanka
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ELITE AKADEMY SPORTS MEDICINE GLOBAL
6 STEPS FOR HEALTHY LIVING IN SRI LANKA
Kusal Goonewardena
Head of Sports MedicineElite Akademy Sports PhysiotherapyUniversity of Melbourne
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Physiotherapist in Sport Since 1999Founder/Director of 3 Sports Medicine Clinics Australia
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Over 55,000 Treatment Sessions in Sports Injuries & Performance
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Melbourne University Sports Physio Since 2002
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Lecturer, Consultant Australia, China, Singapore, Sri Lanka, India
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Author My latest Releases
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AWARD WINNING
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Problems and challenges facing Sri Lankans today
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Top 5 Causes of Death in Sri Lanka
Source: WHO, World Bank, UNESCO
Coronary Heart Disease Stroke Diabetes
Mellitus
Influenza & Pneumonia
Lung Disease
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“Within a generation, Sri Lankans have moved from an agrarian culture to a more sedentary urban lifestyle…”
World Health Organization 2014
Sedentary Lifestyle
WHO, Norwegian Institute of Public Health 2009
80% of the world’s population
do not get SUFFICIENT
exercise
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Obesity and OverweightSri Lankans
Source: Forbes, WHO
7.4% of Sri Lankans
are Obese29% men
41% women
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Healthcare Costs – Sri Lanka
Heart Disease alone costs USD 35,000,000 per year
219,000 per year are admitted with heart disease
Ministry of Health, Sri Lanka
World Health Organization
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- New Economic Foundation (NEF)
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Measure Life Satisfaction, Life Expectancy & Ecological Footprint
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The Value of Solving These Problem
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Effective Exercise = Live Longer
Source: Holioszy et al ’85Age
% S
urvi
ving
Extends lifespan by 9%
= 7yrs.
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Effective Exercise = Decreased Risk of Death
Source: Oivind Rgnomo TED 2014 Blair et al JAMA ‘85
Unfit
Fit
UnfitFit
UnfitFit
100%56%52%33%
Test 1 Test 2Risk of death
5 years 5 years
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Effective Exercise = Children Smarter
Source: California Physical Fitness Tests, 2004
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Effective Exercise = Less Obesity
Source: Spark by John Ratey MD 2012
Obesity (California 2002)0
5
10
15
20
25
30
35
No ProgramDaily Program%
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EXERCISING MOTHER = Smarter Offspring
Source: Keith Baar TED 2011 Kim et al ‘07
Offspring born to a mom that
exercised during pregnancy lean
faster than those from a
sedentary mom
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Effective Exercise = Cognitive Changes(Brain derived neurotropic factor BDNF activated – keeps brains young)
Source: Kramer et al 2014, Suzuki et al 2012 Spark by John Ratey MD 2012
• Long term memory
• Attention• Decision
making
CreativityBetter
problem solving
Decrease chance of
Alzheimer’s
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THE STEPS TO TAKE.For you and your FAMILY.
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STEP #1-Good vs Bad Muscle-
Relaxed Muscle-Uncooked meat-Jelly Like
Working Out-Cooked meat-Firm/Springy
NO!-Ropey-Metal Rods
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STEP #2-Posture-
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STEP #2-Posture-
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STEP #2-Posture-
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STEP #2-Posture-
‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!
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STEP #3-10,000 STEPS PER DAY -
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STEP #4-TWO SESSIONS OF TRAINING PER WEEK-
40-60 MIN EACH
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STEP #5-HIGH INTENSITY INTERVAL TRAINING-
3 MINUTES: TWICE A WEEK
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STEP #6-Track your fitness-
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STEP #6-Track your fitness-
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STEP #6-Track your fitness-
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STEP #6-Track your fitness-
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STEP #6-Track your fitness-
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STEP #6-TRACK YOUR FITNESS-
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The 6 Steps to Happiness
- Nutshell Version -
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Your ChecklistMinimum Good Healthy Living
Good/Bad Muscle
Posture (Sitting)
10,000 steps / day
Training Sessions
HIIT (6 min / week)
Garmin – Performance Tracking
Nutrition
Sports Physio
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Frequently Asked Questions
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FAQHOW QUICKLY WILL I SEE RESULTS?
21 days to see changesA further 21 days to consolidate habits
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FAQWHAT CHANGES WILL I NOTICE IN 30 DAYS?More energy, better sleep,good appetite, weight loss, Better Heart Rate, Improved fitness
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FAQWHAT HAPPENS AFTER 30 DAYS?
People usually stop wearing their fitness watch.KEEP IT ON!
The first 100 days are crucial to see trends.
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FAQCAN 3 MINUTES OF EXERCISE HELP PREVENT HEART ATTACKS?
YesHIIT helpsDecrease cholesterol, corrects blood pressure, decrease waistline and improves fitness
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FAQCAN MY CHILDREN WEAR A FITNESS WATCH TOO?YesWe highly recommend getting your children MOVING
Wearing a fitness watch will SHOW kids what they need to do
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FAQIS WEARING THIS TECHNOLOGY IMPORTANT?
This is the way of the future. You become the CEO of your BODY.You are in more control when you know the metrics of your body.
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FAQWHY ARE YOU RECOMMENDING GARMIN?It is best GPS watchIt works in Sri Lanka’s humidityCan SWIM with it
Only wearable tech that provides GPS for the whole family, for the most rugged conditions.
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FAQWHAT IS THE WARRANTY?
Garmin provides a 1 Year Warranty through Garmin Sri Lanka
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FAQWHAT IS THE FIRST THING I SHOULD DO?
Wear your Garmin Vivoactive HR GET YOUR BASELINE SCORES
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If you have any questions at all please do not hesitate to send a note or call me directly +61412802411 (AUS) 0765364257 (SL)
My email address is: [email protected] twitter address is @kusalkumar
The Elite Akademy twitter address is @EliteAkademy
We share performance advice on our Facebook site www.facebook.com/EliteAkademy
CONTACT KUSAL GOONEWARDENA
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Wishing you and your families a healthy and
happy future!
Thank You!