Physical Activity & Physical Activity & Healthy Weights Healthy Weights

WelcomeWelcome

Housekeeping (mute/un-mute *6, no Housekeeping (mute/un-mute *6, no hold buttons, time of workshop, if you hold buttons, time of workshop, if you have to leave)have to leave)

Introductions: Name, Title, what you are Introductions: Name, Title, what you are hoping to get from the workshop hoping to get from the workshop

Purpose of the workshopPurpose of the workshop

Outline of workshopOutline of workshop

Why the concern? StatsWhy the concern? Stats Identifying the problem Identifying the problem Identifying the solutionIdentifying the solution Healthy weights defined? Healthy weights defined? BMI, waist hip ratioBMI, waist hip ratio What are the basics? PA GuideWhat are the basics? PA Guide Resources in the community Resources in the community What next?What next?

StatisticsStatistics

Maps of obesityMaps of obesity Stats on rising rates of obesity Stats on rising rates of obesity Why is this a problem?Why is this a problem? What is the solution? What is the solution?

– multi-pronged approach – multi-pronged approach

Adult obesity Canada, 1985Adult obesity Canada, 1985

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Adult obesity Canada, 1990Adult obesity Canada, 1990

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Adult obesity Canada, 1994Adult obesity Canada, 1994

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Adult obesity Canada, 1996Adult obesity Canada, 1996

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Adult obesity Canada, 1998Adult obesity Canada, 1998

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Adult obesity Canada, 2003Adult obesity Canada, 2003

< 10% 10%-14% 15%-19%

20%-24%

>25%No data

Healthy weights definedHealthy weights defined

Many definitions: A healthy body Many definitions: A healthy body weight is not a number on a scale. weight is not a number on a scale. There is no ideal weight that suits There is no ideal weight that suits everyone.everyone.

Body weight is only one component Body weight is only one component of your health of your health

Factors such as age, family history, Factors such as age, family history, stress, sleep habits, and lifestyle will stress, sleep habits, and lifestyle will affect your weight affect your weight

Causes of obesity

Adapted from Ritenbaugh C, Kumanyka S, Morabia A, Jeffrey R, Antipatis V. OITF 1999

International National/regional Community Individualfactors factors factors factors

Marketglobalizat

ion

Industrialization

Media and marketing

Educational policies

Transportation policies

Urbanization policies

Health policies

Food policies

Family policies

Cultural policies

Publictransportation

Safety

City planning

Food availability and accessibility

Media and advertising

Income

Occupation

Leisure

Sports activities

Genetic

Energyexpenditure

Food intake

Food

BodyimageEconomic policies

Travel

Unhealthy eatingUnhealthy eating Low or no physical activityLow or no physical activity Smoking will increase the risk of health Smoking will increase the risk of health

problems regardless of your size problems regardless of your size

Ways to measure healthy weightsWays to measure healthy weights

BMI – body mass indexBMI – body mass index You can calculate your BMI easily by You can calculate your BMI easily by

using this simple formula:using this simple formula:

                WEIGHT (KG)        WEIGHT (KG)       

HEIGHT (M) x HEIGHT (M)HEIGHT (M) x HEIGHT (M)

BMIBMI

Body mass index Body mass index Limitations Limitations Charts to refer to Charts to refer to What should you do if you are over?What should you do if you are over?

Health Risk Classification Health Risk Classification According to According to

Body Mass Index (BMI) Body Mass Index (BMI) Classification BMI Category

(kg/m2)Risk of developing health

problems

Underweight < 18.5 Increased

Normal Weight 18.5 - 24.9 Least

Overweight 25.0 - 29.9 Increased

Obese class I 30.0 - 34.9 High

Obese class II 35.0 - 39.9 Very high

Obese class III >= 40.0 Extremely high

Reference: www.hc-sc.gc.ca

BMI and Waist Circumference BMI and Waist Circumference Risk of DiseaseRisk of Disease

Body Mass Index (BMI)

Normal BMI = 18.5-24.9

Overweight BMI = 25-29.9

Obese BMI = >30

Waist Circumference

(WC)

<102 cm (Males)

Least risk Increased risk High risk<88 cm

(Females)

>=102 cm (Males)

Increased risk High riskVery high

risk >=88 cm (Females)

Reference: www.hc-sc.gc.ca

Waist – to – Hip Ratio Where fat is distributed on the body can be a good indicator of overweight/obesity.

A lot of fat deposited in the abdominal area can put someone at increased risk of obesity related diseases.

To carry out this calculation, you need to measure (in cm or inches) your waist at the narrowest part – just above the navel. Make a note of the measurement then do the same around your hips at the widest possible part. Your waist to hip ratio is then determined by dividing the waist measurement by the hip measurement.

WAIST (cm/inches)

HIP (cm/inches)

For an average man, a ratio of 0.94 and above poses a health risk. The average woman – a ratio of 0.82 and above defines risk.

Note – If you want to be as accurate as possible, take 3 different measurements for each area. Use the smallest measurement of the three for your waist, and the largest for your hip.

Risk factors for diseases and conditions associated with

obesity

Coronary heart disease Coronary heart disease Type 2 DiabetesType 2 Diabetes Cancer Cancer GallstonesGallstones

What to do?What to do?

Behaviour change Behaviour change

Healthy eatingHealthy eating

Physical activity Physical activity

Canada’s Physical Activity GuideCanada’s Physical Activity Guide

4 guides 4 guides www.paguide.comwww.paguide.com What is the amount of exercise required What is the amount of exercise required

to maintain a healthy weight to maintain a healthy weight

Build Build physical activity into your day into your day

Add up 10 minutes of activity blocks Add up 10 minutes of activity blocks Combine your activities to include: Combine your activities to include:

endurance (increase your heart rate), endurance (increase your heart rate), flexibility, (improve your balance & flexibility, (improve your balance & coordination), strength (build your coordination), strength (build your muscles and bones) with weight muscles and bones) with weight bearing activities bearing activities

Canada’s Food Guide Canada’s Food Guide to Healthy Eatingto Healthy Eating

Also included in physical activity guide Also included in physical activity guide Getting a variety balance of healthy foods Getting a variety balance of healthy foods

from all of the four food groupsfrom all of the four food groups Highlight serving sizes and that fact that Highlight serving sizes and that fact that

portions eaten in meals or snacks are portions eaten in meals or snacks are often not equivalent to serving sizes often not equivalent to serving sizes (usually portions eaten are larger, so need (usually portions eaten are larger, so need to recognize multiple servings are eaten)to recognize multiple servings are eaten)

Canada’s Food Guide Canada’s Food Guide to Healthy Eatingto Healthy Eating

Four food groupsFour food groups Choose whole grain and Choose whole grain and

enriched productsenriched products Choose dark green and orange Choose dark green and orange

vegetables and orange fruitvegetables and orange fruit Choose lower-fat milk products Choose lower-fat milk products Choose leaner meats, poultry Choose leaner meats, poultry

and fish, as well as dried peas, and fish, as well as dried peas, beans and lentilsbeans and lentils

Emphasizes variety and Emphasizes variety and moderationmoderation

Canada’s Food Guide to Canada’s Food Guide to Healthy Eating Healthy Eating (cont’d)(cont’d)

Serving sizes defined in Serving sizes defined in the Food Guide are the Food Guide are usually not the same as usually not the same as portion sizes eaten in portion sizes eaten in meals or snacksmeals or snacks

portions eaten tend to portions eaten tend to be larger than Food be larger than Food Guide servingsGuide servings

Example: ½ cup pasta = Example: ½ cup pasta = 1 serving; if a portion 1 serving; if a portion eaten is 2 cups, then eaten is 2 cups, then this equals 4 servingsthis equals 4 servings

It all begins at homeIt all begins at home

Set up your home to be a healthy place Set up your home to be a healthy place Make healthy food choices according to Make healthy food choices according to

CFGHEA most of the time @ home and CFGHEA most of the time @ home and away away

Plan your mealsPlan your meals Do as much as you can in advance Do as much as you can in advance Freeze leftovers Freeze leftovers Have healthy snacks on standby Have healthy snacks on standby

Fad Diets?Fad Diets?

Examples: Dr. Atkins, South Beach, The ZoneExamples: Dr. Atkins, South Beach, The Zone Pitfalls of dieting: Do they work in the long run?Pitfalls of dieting: Do they work in the long run? Pitfalls of over-exercising Pitfalls of over-exercising Discussion about effectiveness of dieting vs. Discussion about effectiveness of dieting vs.

making small sustainable changes to improve making small sustainable changes to improve healthy eating habitshealthy eating habits

Finding the balanceFinding the balance

Making the equation work for youMaking the equation work for you

Formula Formula

energy in (food) energy in (food) + or – energy out (physical activity) + or – energy out (physical activity)

= = + or – weight maintenance+ or – weight maintenance

Overcoming the barriers Overcoming the barriers

What can you do to get the right What can you do to get the right balance? balance?

How can we do this in our fast How can we do this in our fast paced world?paced world?

Barriers to healthy eating, and getting Barriers to healthy eating, and getting enough exercise enough exercise

Discussion of barriers Discussion of barriers

Remove the triggersRemove the triggers

Reasons why people overeat:Reasons why people overeat: Bored Bored Stressed Stressed Tired Tired Social connectednessSocial connectedness Food availabilityFood availability Other?Other?

SupportsSupports

Public Health Public Health Community Health Centers Community Health Centers Dietitians Dietitians (refer to separate document)(refer to separate document)

Physical Activity Specialists Physical Activity Specialists

Start now! Start now!

Resources available for youResources available for you

Dietitians of Canada www.dietitians.caDietitians of Canada www.dietitians.ca– Interactive Tools (EATracker), downloadable Tip Interactive Tools (EATracker), downloadable Tip

SheetsSheets

EatRight Ontario EatRight Ontario www.healthyontario.com/EatRight_Ontario.htmwww.healthyontario.com/EatRight_Ontario.htm– Interactive Tools, Tip sheets, FAQ’s, Ask A DietitianInteractive Tools, Tip sheets, FAQ’s, Ask A Dietitian

Healthy Measures www.healthymeasures.ca Healthy Measures www.healthymeasures.ca – Self-assessment, Tip sheets, Progress MonitoringSelf-assessment, Tip sheets, Progress Monitoring

Dietitians of Canada Dietitians of Canada ·         www.dietitians.ca and click on “Find a Dietitian”

  Call the Consulting Dietitians of Canada at 1.888.901.7776      

SupportsSupports

OOn-line consultation is now available through a new “Ask a Dietitian” service at:

www.healthyontarioaskadietitian.com

 ·        In 2007, a telephone-based province-wide

dietitian advisory service will be established.

www.healthymeasures.ca

SupportsSupports

Resources Available For YouResources Available For You

Telephone consultation for non-medical Telephone consultation for non-medical questions is available free-of-charge through questions is available free-of-charge through Ontario’s 36 local public health units. Ontario’s 36 local public health units.

Look in blue pages of the local phone directory Look in blue pages of the local phone directory for the phone number of the public health unit in for the phone number of the public health unit in a specific area or go to: a specific area or go to: www.alphaweb.org/ont_health_units.aspwww.alphaweb.org/ont_health_units.asp for a for a listing.listing.

Q & A SessionQ & A Session

Nutrition Expert on Tap Nutrition Expert on Tap

Mary Ellen Prange, MHSc., RDMary Ellen Prange, MHSc., RD

Program Coordinator, Healthy Eating & Active LivingProgram Coordinator, Healthy Eating & Active Living

Nutrition Resource CentreNutrition Resource Centre

Tel: (416) 367-3313 Ext. 241 / 800-267-6817Tel: (416) 367-3313 Ext. 241 / 800-267-6817

meprange@opha.on.cameprange@opha.on.ca

ReferencesReferencesObesity maps – CMA

Thanks to Bernadette Garrity , PHN

– Middlesex London Health Unit Nutrition Resource Centre–Mary Ellen

Prange - presentation review

PARC SERVICESPARC SERVICES

PARC services are intended to support capacity-building, knowledge-sharing and learning opportunities.

Typical PARC services include providing:

information on physical activity  consultation on physical activity issues assistance in the preparation of workshops and meetings review of physical activity-related materials training for physical activity promoters managing physical activity programs

Visit www.ophea.net/parc

Please fill in the evaluationPlease fill in the evaluation

FOR MORE INFORMATION CONTACT:

Louise Daw PARC Consultant louise@ophea.org 519.646.2121