interesting point to make why don’t we expand on this point –maybe to a sublevel? and maybe...

Interesting Point to make

• Why don’t we expand on this point– Maybe to a sublevel?

• And maybe another

• And say something to tie it up

Walking your way to health and happiness

Dr Mark Tully & Dr Ruth HunterCentre of Excellence for Public Health

Centre for Public HealthSchool of Medicine, Dentistry & Biomedical Science

Benefits of Active Lifestyle

Deaths attributed to 19 leading factors,by country income level

We do not get enough exercise• 35% meet minimum criteria of 150 minutes of

moderate intensity activity per week• 30% are totally inactive

Health Survey Northern Ireland (2010/11)

• Do not smoke• Get 30 minutes of exercise or activity per day• Maintain a BMI between 20 and 26• Eat a Mediterranean diet (5+ colorful fruits and vegetables,• whole grains, and nuts per day, fish twice a week, and

olive oil)• Drink small to moderate amounts of alcohol (if they• drink)• Know and control blood pressure and cholesterol• levels• Unwind, be kind to yourself

Do 7 things to reduce heart disease and cancer by 50%

Overview

How much activityshould I aim for?

Chief Medical Officer Recommends…

Walking at3-4mph

Pace faster thannormal, but notbreathless

Everyone should aim to accumulate 150 mins of moderate intensity activity per week

30 minsper day

Why Walk?

Walking: the perfect exercise• Mass participation• Safe• No cost• No training or special equipment• Overcomes embarrassment

Is it possible to change?

Exercise Groups:• 30 mins brisk walking 3 days per week• 30 mins brisk walking 5 days per week

Control group:Were asked to maintain their habitual lifestyle

Results

3x week• 15% ↑ fitness• 1kg ↓ weight• 3cm ↓ waist• ↓ blood pressure• 2% reduction in 10yr

risk CHD

5x week• 13% ↑ fitness• 3cm ↓ waist• ↓ blood pressure• 0.2% reduction in 10yr

risk stroke

Active “ingredients”

• Self-monitoring

• Goal setting

• Social support

Aids to Motivate & Measure

Pedometers

http://www.choosetolivebetter.com

Best Practice• Set goal• Record steps• Monitor and share progress• Review goals

Use to…• Team challenge• Climb Everest• Play games• Reward progress

http://www.wahlyz.com/Bagaman-CLMS_Pedometer_Games.pdf

Workplace Pedometer Competition

Step Jockey

www.stepjockey.com

The Incentives

Cinema vouchers

Sandwich vouchers

Gym passes

Decathlon/Ice Bowl

Beauty vouchers

Complete 30 minutes of physical activity

Collect 30 points

Keep getting active and earning points

Earn rewards

Social Support

Off line

On line

Social interactions inferred by:

(1) time between card swipes; and,

(2) frequency of similar locations of card swipes

Node = participantEdges = when 2 participants swipe their card within 30 second periodThicker edge = more interactionsSize of node = no. of interactions

Graphical representation of the social network over the 12-

week intervention

What are Queen’s doing?

Cost of not investing in workplace health and wellbeing

4 x more likely to lose talented staff in next 12

months

9 x more sick days per year

30 days of lost productivity per

year due to time taken to

smoke at work

3 working days per year are lost

due to workplace

stress

Interesting Point to make

• Why don’t we expand on this point– Maybe to a sublevel?

• And maybe another

• And say something to tie it up

Dr Ruth Hunter

Research Fellow

Centre for Public HealthQueen’s University Belfast

Email: ruth.hunter@qub.ac.ukTwitter: @Ruth_HunterQUB

Thanks for Listening

Dr Mark Tully

Lecturer in Physical Activity and Public Health

Centre for Public HealthQueen’s University Belfast

Email: m.tully@qub.ac.ukTwitter:@marktully_qub