Nu Nutrition & Exercise St Strategi gies to enhance he health h and nd pe performanc nce
Who are we? Why are we here? What do we do?
1. Why health matters 2. Defining health & well-being 3. The role of nutrition/exercise 4. Nutrition fundamentals & designing your diet 5. Exercise fundamentals & improving your activity 6. Strategies to improve health 7. Measuring progress/performance 8. Making lasting changes to benefit you and your tribe!
63% of Australians aged 18 and over are overweight and obese 45% of Australians aged 16-85 will experience mental illness 406,000 visits to a GP are made by Australians each year $170 billion was spent on ‘health’ in 2016
Health: Absence of disease; physical, psychological and social condition… It reflects the complex interactions of a person’s genetics, lifestyle and environment. DETERMINANTS INTERVENTIONS HEALTH
↑ Performance & Productivity ↑ Mental ↓ Financial burden Health Health ↑ ↑ Quality Longevity of life
Does improving your health only serve to benefit your boss? Certainly not – if you are healthy and each member within the organisation is contributing positively to enhance productivity and success, then everyone reaps the rewards!
IMPROVE MINIMISE Productivity, efficiency & Costs associated with effectiveness absenteeism, worker compensation Culture Organisations image (attract Mistakes, errors, talented employees) procrastination Fulfill corporate social responsibilities & obligations Staff turnover
Are more productive at work than unhealthy workers.(2) Rate their work performance as much higher and have far fewer short-term absences than unhealthy workers. Are almost three times more effective than the least healthy Work approximately 143 effective hours per month compared to 49 effective hours per month by the least healthy.(3) (2) Mills, P 2005, The Vielife/IHPM Health and Performance Research Study , 1 July 2011, http://www.ieu.asn.au/vielife_research_report.pdf (3) Medibank Private 2005, The health of Australia’s workforce , 1 July 2011
Most chronic diseases in Australia are associated with one or more of the following lifestyle-related risk factors: Smoking Physical Alcohol Inactivity Poor Unhealthy Drug Health Eating abuse Peters, A 2007, Research Summary: Disease Trends, Vic Health, 1 July 2011
Excess Body Fat
TOO MUCH OF THIS? NOT ENOUGH OF THIS?
Poor education Poor education Unrealistic expectations Decreased participation in recreational sport Extreme dieting Increased reliance on machines Post diet binge Decrease energy expenditure Guilt/Shame Weight Gain Lowered Motivation & Perceived Self Control Lowered Motivation & Perceived Self Control Chronic Weight Gain On average, On average, people people consume burn~150kcal less ~300kcal more p/d than 30 years p/d than 30 years ago! ago! (1) Church, T.S., et al., Trends over 5 decades in U.S. occupation-related physical activity and their associations with obesity. PloS one, 2011 (2) Harnack, L.J., R.W. Jeffery, and K.N. Boutelle, Temporal trends in energy intake in the United States: an ecologic perspective. Am J Clin Nutr, 2000 (3) Swinburn, B., G. Sacks, and E. Ravussin, Increased food energy supply is more than sufficient to explain the US epidemic of obesity. The American journal of clinical nutrition, 2009 (4) Swinburn, B.A., et al., Estimating the changes in energy flux that characterize the rise in obesity prevalence. The American journal of clinical nutrition, 2009
• Structured program • Progressive overload Resistance • Fatigue management Training Total Daily Energy NEAT • Physical Activity (aerobic activity) • Expenditure Diet induced calorie deficit • Hypocaloric Diet High protein • Adherence •
1. Lyndon requires 2000kcal p/d to maintain his weight He has eaten 1800kcal and decides to eat a donut (200kcal) 2. Jacob requires 2000kcal p/d to maintain his weight He has eaten 2000kcal and decides to eat an apple (200kcal)
How all diets work… Low Carb Intermittent Keto Fasting Weight Flexible Watchers Dieting Clean 5:2 Eating Calorie Paleo Atkins Deficit
80% • Of people who lose weight, regain it within 12 months (1) 50% • Of weight lost is regained within 1 year. (2) 95% • Of people DON’T maintain their weight loss after 3 years (3) (1)Kraschnewski et al, Int J. Obesity, 2010 (2) Curioni & Lourenco, Int J Obesity, 2005 (3) Crawford et al , Int J Obesity, 2000
Food ↓ Fullness Environment ↑Psychological ↑Hunger Tension Diet Ceased (1) Cornier et al, Appetite, 2004 (2) Gilbert et al, Appetite, 2009 (3) Polidori et al, Obesity, 2016 (4) Guyenet, The hungry brain (5) Larson et al, Int J Obes Relat Metab Disord, 1995 (6) Larson et al, AM J Clin Nutr, 1995 (7) Rosenbaum et al, AM J Clin Nutr, 2008 (8) Goldsmith et al, AM J Physiol Regul Integr Comp Physiol, 2010 (9) Greaves et al, Health Psychol Rev, 2017
• Low fat and low calorie density (17% used low carb diets) • Less variety in food choices Diet • Limited fast food – Average restaurant meal has 1000kcal • Maintained more consistent eating throughout the 7 day week • 90% exercise for an hour per day Activity • Average reported activity is 2,621 calories per week (375kcal per day) Self • 75% weigh themselves at least 1x per Monitoring week (1) Thomas et al, Am J Prev Med, 2014 (2) Shick et al, J Am Diet Assoc, 1998 (3) Phelan et al, Obesity, 2006 (4) Daenick & Miller, Curr Diab Rep, 2006 (5) Mcguire et al, Obes Res, 1999 (6) Gorin et al, Int J Obes Relat Metab Disord, 2004 (7) Butryn et al, Obesity, 2007 (8) Catenacci et al, Obesity, 2008
LONG TERM APPROACH & GOALS FOCUSED PHASES FOCUSED PHASES FOCUSED PHASES FOCUSED PHASES FOCUSED PHASES WEEKLY PLAN WEEKLY PLAN WEEKLY PLAN WEEKLY PLAN WEEKLY PLAN DAILY BEHAVIOURS DAILY BEHAVIOURS DAILY BEHAVIOURS DAILY BEHAVIOURS DAILY BEHAVIOURS
Modifying behaviour is critical to weight loss and improving health! What is behaviour? What factors influence how we behave?
Outcome expectancy Values Mood Beliefs states Attitudes BEHAVIOUR Beliefs About Environment Self Control Skills Goals Competency
Deficits • Education, Skill & Competency • Incentives, Routines & Reminders • Enablement (minimise barriers) • Modelling & Persuasion (motivational cues) • Social Support Excess • Environment Restructuring • Coercion, Restriction & Aversion • Social Support
HIGH CONTROL Work Home MOD LOW Social Other
Identify Required BehaviourMod Measure Plan Implement
1. DAILY ACTIVITY 2. PHYSICAL EXERCISE Activities performed on a Structured exercise that includes activities specifically geared toward regular basis that burn calories a purpose, usually to improve such as gardening or cardiovascular fitness, strength, vacuuming flexibility, or balance and agility. Lower energy cost, exertion Greater energy cost, exertion and physical stress, dependent on the and physical stress duration/intensity.
DAILY Move more, sit less ~7k steps p/d ACTIVITY Resistance Training – 2-4x p/w Cardio– 1-3x p/w TYPE Sport - preference EXERCISE 150-300 mins of mod intensity p/w DURATION/INTENISTY 75-150 mins vigorous exercise p/w Be active most days FREQUENCY Alternate b/w high/low intensity * Australia's Physical Activity and Sedentary Behaviour Guidelines
ü 2x aerobic/HIIT sessions p/w ü 2x resistance sessions p/w ü Self monitoring 1x p/w ü Average sleep (hours in bed) >6 hours p/d ü Average step count >8k p/d ü Fruit and veg 2x p/d ü Protein >3x p/d 20-40g dose (palm size) per meal ü Water (clear urinations) ü De-compression time (15 minutes p/d)
CELEBRATE SUCCESS/FAILURE ADAPT - REFINE MONITOR PROGRESS IMPLEMENT PLAN - SYSTEM/METHOD DETERMINE MEASUREMENTS ANTICIPATE & REMOVE OBSTACLES DEVISE PLAN & STRATEGY TO MODIFY BEHAVIOUR IDENTIFY TARGETS– SET GOALS – DEFINE RESULTS ENVIRONMENT ARCHITECTURE BEHAVIOUR INVENTORY
1. Humanise set backs – happens to the best of us 2. Change viewpoints – what would a friend say 3. Reframe setbacks – learn from failure 4. Avoid dichotomous thinking – black/white or good/bad 5. Avoid extreme compensation – back to the plan.
HEALTH & WELL BEING
If you gain control over your health and well being… You CAN and WILL have a significantly ‘better’ life If your life is ‘better’ you WILL have a meaningful impact on your tribe... It’s starts with you...
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