Nu Nutrition & Exercise St Strategi gies to enhance he - - PowerPoint PPT Presentation

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.

HEALTH

DETERMINANTS INTERVENTIONS

Health

↑ Performance & Productivity

↑ Mental Health ↑ Quality

• f life

↑ Longevity

↓ Financial burden

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 & effectiveness Culture Organisations image (attract talented employees) Fulfill corporate social responsibilities & obligations

Costs associated with absenteeism, worker compensation Mistakes, errors, procrastination Staff turnover

(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

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)

Most chronic diseases in Australia are associated with one or more of the following lifestyle-related risk factors:

Peters, A 2007, Research Summary: Disease Trends, Vic Health, 1 July 2011

Poor Health

Unhealthy Eating Physical Inactivity Smoking Alcohol Drug abuse

Excess Body Fat

NOT ENOUGH OF THIS? TOO MUCH OF THIS?

Poor education Decreased participation in recreational sport Increased reliance on machines Decrease energy expenditure Weight Gain Lowered Motivation & Perceived Self Control

Poor education Unrealistic expectations Extreme dieting Post diet binge Guilt/Shame Lowered Motivation & Perceived Self Control Chronic Weight Gain On average, people consume ~300kcal more p/d than 30 years ago! On average, people burn~150kcal less p/d than 30 years 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

Resistance Training

Total Daily Energy Expenditure Hypocaloric Diet

• Diet induced calorie deficit
• High protein
• Adherence
• NEAT
• Physical Activity (aerobic activity)
• Structured program
• Progressive overload
• Fatigue management

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…

Calorie Deficit

Paleo 5:2 Weight Watchers Keto Low Carb Intermittent Fasting Flexible Dieting Clean Eating Atkins

(1)Kraschnewski et al, Int J. Obesity, 2010 (2) Curioni & Lourenco, Int J Obesity, 2005 (3) Crawford et al , Int J Obesity, 2000

• Of people who lose weight,

regain it within 12 months (1)

80%

• Of weight lost is regained within

1 year. (2)

50%

• Of people DON’T maintain their

weight loss after 3 years (3)

95%

(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

Diet Ceased

↑Hunger ↓ Fullness Food Environment ↑Psychological Tension

(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

• Low fat and low calorie density (17% used low carb diets)
• Less variety in food choices
• Limited fast food – Average restaurant meal has 1000kcal
• Maintained more consistent eating throughout the 7 day week

Diet

• 90% exercise for an hour per day
• Average reported activity is 2,621 calories per week

(375kcal per day)

Activity

• 75% weigh themselves at least 1x per

week

Self Monitoring

LONG TERM APPROACH & GOALS

FOCUSED PHASES

WEEKLY PLAN DAILY BEHAVIOURS WEEKLY PLAN WEEKLY PLAN WEEKLY PLAN WEEKLY PLAN

FOCUSED PHASES FOCUSED PHASES FOCUSED PHASES FOCUSED PHASES

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?

BEHAVIOUR

Outcome expectancy Mood states Beliefs About Self Control Skills Competency Goals Environment Values Beliefs Attitudes

Deficits

• Education, Skill & Competency
• Incentives, Routines & Reminders
• Enablement (minimise barriers)
• Modelling & Persuasion (motivational cues)
• Social Support

Excess

• Environment Restructuring
• Coercion, Restriction & Aversion
• Social Support

Work Home Other Social

CONTROL

HIGH MOD LOW

Identify Required BehaviourMod Plan Implement Measure

Activities performed on a regular basis that burn calories such as gardening or vacuuming Lower energy cost, exertion and physical stress

Structured exercise that includes activities specifically geared toward a purpose, usually to improve cardiovascular fitness, strength, flexibility, or balance and agility. Greater energy cost, exertion and physical stress, dependent on the duration/intensity.

• 1. DAILY ACTIVITY
• 2. PHYSICAL EXERCISE

* Australia's Physical Activity and Sedentary Behaviour Guidelines

DAILY ACTIVITY EXERCISE

Move more, sit less

TYPE DURATION/INTENISTY FREQUENCY

Be active most days Alternate b/w high/low intensity Resistance Training – 2-4x p/w Cardio– 1-3x p/w Sport - preference 150-300 mins of mod intensity p/w 75-150 mins vigorous exercise p/w ~7k steps p/d

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)

BEHAVIOUR INVENTORY

ENVIRONMENT ARCHITECTURE

IDENTIFY TARGETS– SET GOALS – DEFINE RESULTS

DEVISE PLAN & STRATEGY TO MODIFY BEHAVIOUR ANTICIPATE & REMOVE OBSTACLES

DETERMINE MEASUREMENTS

IMPLEMENT PLAN - SYSTEM/METHOD MONITOR PROGRESS ADAPT - REFINE

CELEBRATE SUCCESS/FAILURE

• 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...