Transcript Healthy Lifestyle PowerPoint Presentation

ACTIVATE YOUR LIFE
Be a winner!
 Set realistic physical and
nutrition goals
 Commit to these goals……
 Note the change……
physically and mentally for a
better, healthy new you……..
What do the studies say?
One in five adolescents are overweight.
Numbers have doubled and even tripled in the last 20 years.
Only 1 in 4 adolescents get 30 minutes of any form of physical activity a day.
Watching 1 hour of TV a day can increase your weight by 5 kilograms in one year!
More than 25% of adolescents in South Africa watch more than 3 hours of TV a day.
Some kids spend as much as an average of 7.5 hours a day in front of a screen of sorts.
Why is this so bad?
Overweight adolescents tend to have at least one medical condition like asthma or high
blood pressure.
Overweight adolescents are prone to the negative psychosocial effects of their condition,
like depression or isolation from their peers.
Adolescents who are overweight are most likely to become obese as adults.
Obesity is a major risk factor for preventable diseases such as diabetes and heart disease.
Why are young people getting fatter?
Obesity and overweight has become a major health problem in South Africa.
This can only be due to poor dietary habits and a lack of physical activity.
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
Food intake has not only increased, but the types of foods eaten have
changed. Tuckshops are filled with processed foods flooded in artificial
flavourants, colourants and preservatives. Sugar, fat and carbohydrate intakes
have increased while fresh fruit and vegetable intake has decreased – gone are
the days of five fruits and veg a day!
To add to that, children spend more time doing sedentary activities like watching
TV, playing computer games and surfing the net; and less time being physically
active. Physical activity has also become more inaccessible due to urbanization
and a lack of safety – many kids can not safely leave their homes on their own
and there aren’t many parks or outdoor areas where they can spend their free
time.
Being overweight sets up a vicious cycle – as kids put on weight, they tend to
avoid physical activity because it becomes more awkward and uncomfortable and
of course embarrassing. Overweight kids are also usually teased and even bullied
lowering their self-esteem. This can lead to depression which often causes overeating and makes you sleep longer and be even less active. I’m sure you get the
picture!
GOAL SETTING – BE “SMART”
Formulate a plan of action!
 Having a goal tells you where you
want to get to, or where you want to
be. You however, need to figure out
a way of getting there. This takes
planning. Take note of specifics and
get a plan down on paper.
 Short Term Goals?
 Long Term Goals?
 “SMART”
S = specific
M= measurable
A = attainable
R = realistic
T = timeframe
There will be setbacks – so expect
them.
 Nobody is perfect and you might
have small lapses during the year.
Maybe sleeping in late, or eating an
extra large helping of dessert.
These are minor setbacks – so do
not equate these to complete
failure. Instead of giving up and
letting it slide further – get
committed again! Understanding
and acknowledging that there will
be lapses actually can help you
deal with them when they do
happen.
HEALTHY LIFESTYLE
SOME TIPS:
Try to eat 3 or 5 vegetable choices a day.
Try choose lean meat choices
Avoid frying foods and take aways
Foods made from whole grains are a good source of fibre –
low GI
Fruit is best fresh and should be eaten daily.
Try and include 500ml of low fat milk products a day.
You MUST try and do at least 20-30 minutes of physical
activity 3 times a week.
Drink water daily
FOOD GROUPS
 Protein (Chicken, Fish, Meat,
legumes)
 Carbohydrates (Cereals,
Good & Bad
Raw nuts, fish/olive oils, omega 3 & 6
Fried foods, choc, chips etc
 Fruit and Vegetables
 Dairy (Low fat cheeses,
low fat milk, yogurt,
cottage cheese)
DAIRY
2-3 servings
Pasta, Rice, breads, potatoes)
 Fats –
FATS (use sparingly)
PROTEIN
3 servings
FRUIT AND VEG
3- 4 servings
CARBOHYDRATES
5-7 servings (depending on how active you are)
Serving portions per day
How should I divide my dinner plate?
 ½ should equal vegetables
 ¼ should equal protein
 ¼ should equal carbohydrates
THE IMPORTANCE OF A
HEALTHY LIFESTYLE
What do you think????
 DAY TO DAY
 LIFETIME
UNIVERSAL BODY
MASS INDEX
BMI
=
a measure of fat, based on your
height and your weight.
BMI is a reliable indicator of total body fat.
Underweight
Normal weight
Overweight
Obesity
=
=
=
=
18.5 or less
18.5 – 24.9
25 – 29.9
30 - upwards
How to calculate your BMI:
Your Height x Height
Weight divided by height squared
REMEMBER
Not only is it important to eat healthily
BUT
To be physically active to……….
The two go hand in hand……
Here are some practical tips and advice to help
you stick to your exercise program:
•Reserve specific days and times for exercise – friends and family will then know
about your regular exercise sessions. This will help you to not have to make a
decision every time, but routinely exercise at a pre determined time.
•Start a log book to keep track of your improvements. You can also use a ‘balance
sheet’. This is a list of the positive and negative aspects of regular exercise. The
‘credit’ side of regular exercise will undoubtedly outweigh the ‘debit’ side, therefore
enforcing resolve to maintain training. Time invested in exercise is well spent time!
•Remember that it might take a few months to reach your exercises goals – it’s not
going to happen overnight, so don’t rush things.
•Understand that in the outset of starting a new training program, there is going to
be a certain amount of possible discomfort e.g. Stiff muscles and tired body.
Make sure that your goals are achievable – unreasonable goals only cause
disappointment which is one of the major reasons for people stopping
exercising.
•Instead of just striving for outcome goals such as loosing a certain amount of
weight or reaching a certain level of fitness, try to set process goals too. ‘Process
goals’ means trying to achieve regular training sessions such as 4 sessions of 45
minutes per week for 6 weeks. In doing this, you will find that you are able to
achieve your other goals (body weight and fitness) as well!!
Keep plans simple at the beginning and start out slowly.
It’s important to see exercise as a way of life and not just as a means to resolve a
problem such as loosing a few kilograms. Remember that logging the exercise
that you complete can be used as a useful motivational as well as self
management tool because it forms a bridge between hard work and distant
outcomes such as fitness and weight loss.
ARE YOU READY
TO TAKE THE
CHALLENGE?