keeping your body fit and strong karen cradock, b.physio, msc

KEEPING YOUR BODY FIT AND STRONG

Karen Cradock, B.Physio, MSc.

Benefits of exercise• up to a 31% lower risk of coronary heart disease

and stroke • up to a 50% lower risk of type 2 diabetes • up to a 50% lower risk of colon cancer • up to a 20% lower risk of breast cancer • up to an 83% lower risk of osteoarthritis • up to a 68% lower risk of hip fracture • a 30% lower risk of falls (among older adults) • up to a 30% lower risk of depression • up to a 30% lower risk of dementia

Active Participation in Personal Exercise

16-25 26-35 36-45 46-55 56-65 66+0

2

4

6

8

10

12

7.9

4.6

7

4.3

2.4

1.2

9.6

8.8

7.9

54.5

2.8

DublinIreland

Oops!

• 3 out of 4 Irish adults do not meet the guidelines

• 75%

PHYSICAL ACTIVITY GUIDELINES – National Guidelines

94 cm (37 inches)

80 cm (32 inches)

Waist Circumference Measurement

HOW DO I LOSE ONE LB OF FAT

• One pound of fat is equal to 3,500 kcal

• What do you do- • Target loose one pound per week • 3,500 /5 days = create deficit of 500 per day • Reduce intake or increase activity

ACTIVITY CALORIE VALUES- 30 minutes

125 lbs 155 lbs 185 lbs

Walking at 3.5mph 120 149 178

Walking at 4.0 mph

135 167 200

Cycling 210 260 311

Gardening 139 172 205

Golf (with trolley) 105 130 155

INTENSITY

55 minutes

15 minutes + 30 minutes + 10 minutes

Let’s get the results

31%