Does Exercise Make a Difference? · =3hrs of walking at an average pace (4miles/hr) Guidelines for...
Transcript of Does Exercise Make a Difference? · =3hrs of walking at an average pace (4miles/hr) Guidelines for...
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Does Exercise Make a Difference?
Jill Robison PT & Ashley South PDt
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Reducing Your Health Risks
Food, Nutrition & Weight
Management
Physical Activity
Mental Wellness
Parenting
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CHT Goals• Improved citizen access to healthcare and
community resources
• Support individuals and families to build
knowledge, skills and confidence
• Engage community and citizens and build
capacity to support health
• Improve links and work together with partners in
healthcare, community organizations,
government etc.
• Demonstrate improvements in risk factor
management and wellness to prevent or better
manage chronic disease
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True or False
When it comes to losing weight, it is as
simple as “eat less, move more”
False
Energy balance is complex!
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Root Causes of Weight Gain
Food Physical
ActivityMetabolism
Access
Emotional
Eating
Cost
Health
Conditions
Genetics
Age
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Improves Emotional
Wellness
Improves your
Functional Health
Improves your Mental
Health
Stronger
Muscles &
Bones
Helps you
Live Longer
Improves Function
of Heart and Lungs
150 (+)
mins/week of
moderate to vigorous PA
Lowers your
Risk of diabetes
Reduces Obesity
Risk
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How much are you really
“burning off?”
Croissant breakfast sandwich
(sausage)=570
Large double double= 264
Hashbrown=130
Total= 964 calories
Activity needed to “break even”
=3hrs of walking at an average
pace (4miles/hr)
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Guidelines for Weight Loss Using
Exercise Only:
Less than 150mins/week
150-250 mins/week
More than 250 mins/week
*All guidelines are for Moderate to Vigorous aerobic physical activity
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Rate of Perceived Exertion
• 0 - Nothing at all
• 0.5 Just Noticeable
• 1 - Very light
• 2 - Fairly Moderate
• 3 - Moderate
• 4 - Somewhat hard
• 5 - Hard
• 6
• 7 - Very hard
• 8
• 9
• 10 - Very, very hard
Sedentary 0 -0.5
Light Intensity 1-2
Moderate to Vigorous
Intensity: 3-5
Strenuous Intensity:
6+
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Reduce Sedentary Behaviour
Strengthening 2-3x/week
Ex: Weights, yoga
Aerobic Physical Activity
150mins/week
Ex: brisk walking, biking, swimming
Lifestyle Physical Activity
Every day-As much as possible!
Ex: Gardening, raking, parking car further away, walking upstairs, housework
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Lifestyle Physical Activity• Decrease in waist circumference and weight
with increasing “lifestyle” physical activity. • Those who do more “lifestyle” physical activity
will gain less weight over time• Reduced occurrence metabolic syndrome,
cardiovascular disease.
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“To promote long term weight
maintenance, individuals should
progress to at least 250 min/week of
mod to vig exercise performed on 5-7
days/week”
(ACSM 10th edition pg. 289).
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Your Weight Your Way Impact of a group-based weight management program delivered by a multidisciplinary primary
health care team on health behaviours and chronic disease risk factors over a 6-month period
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Program Layout:
1. Assessment and Introductions (Dietitian)
2. New Mindset New Results (Dietitian)
3. Physical Activity: Why does it Matter? (Physio)
4. Laying the Foundation for Healthy Weight Loss (Dietitian)
5. Eating Foods that will fill you up (Dietitian)
6. Check in & The Magic Weight Loss Pill (Dietitian) & (Pharmacist)
7. Meal Planning and Preparation (Dietitian)
8. Keeping Active at any size (Physio)
9. Supermarket Savvy (Grocery Dietitian)
10. Mind Over Matter (Wellness Navigators )
11. Living While Losing Weight (Dietitian)
12. Assessment, Wrap-Up and Goal Setting (Dietitian)
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Clinical Measures p- Value Baseline
Mean ± SD
12-Week
Mean ± SD
6-Month Follow-Up
Mean ± SD
Weight
(kg)
0.912 167.16 ± 59.81 170.08± 59.73 168.15± 55.62
Body Fat Percentage 0.162 45.01±6.65 44.64±7.10 44.83±7.78
Waist Circumference
(inch)
0.005** 45.86±11.51 43.81±6.68 43.43±5.98
BMI 0.003** 36.29±8.54 36.39±8.68 35.84±7.42
Diastolic Blood
Pressure
0.60 81.17± 17.99 75.54± 9.01 77.79± 8.47
Systolic Blood Pressure 0.79 123.88±15.24 122.76± 13.99 114.92± 25.95
Total Cholesterol 0.670 4.56±1.09 4.56±1.14 4.48±1.26
HDL Level 0.136 1.36± 0.41 1.33±0.38 1.49±0.51
LDL Level 0.092 2.48± 0.95 2.52±0.97 2.41±1.10
Triglyceride Level 0.141 1.87± 1.44 1.50±0.65 1.51±0.73
Glucose Level 0.001** 6.69±2.24 6.01±1.45 6.11±2.12
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16
3631
0
20
40
60
80
100
Baseline,n=83 At 12-Week,n=69 At 6-Month Follow-
up,n=43
Proportion of participants who met 150 min
of aerobic activity a week, 2017-2018
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86
113
63
2215
0
20
40
60
80
100
0-4% 5-9% 10-14%
Proportion of participants by percentage of weight loss from baseline,
2017-2018
Weight Loss at 12-week,n=37 Weight Loss at 6-month,n=27
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Clinical Outcomes• Your Weight You Way (12 Weeks)
• Personal Wellness Profile (Initial and 6 mos f/u)
– Metabolic Syndrome (7.9%decrease)
• Low Intensity Exercise Program
– Meeting CPAG (6-17%)
• Move to Improve
– Meeting CPAG(6-47% CPAG)
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Take home message
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