because healthmatters
TRANSCRIPT
Because HealthMatters**Information from HealthMatters Program Specifically Designed for people with IDD
www.healthmattersprogram.org
Startling Statistics
Center for Disease Control and Prevention
Challenges facing People with Disabilities
A lack of healthy food choices.
Difficulty with chewing or swallowing food, or its taste or texture.
Medications that can contribute to weight gain, weight loss, and changes in
appetite.
Physical limitations that can reduce a person’s ability to exercise.
Pain.
A lack of energy.
A lack of accessible environments (for example, sidewalks, parks, and
exercise equipment) that can enable exercise.
A lack of resources (for example, money, transportation, and social
support from family, friends, neighbors, and community members)
Successful Again Across the Lifespan*
30% Genetics
70% Lifestyle Choices & Health Behaviors
*www.highbeam.com/doc/1G1-210719270.html
What can you do to help?
Educate Yourself
Make a Commitment
as a Family
Take Action
Have Fun!!!!
Educate Yourself- ChooseMyPlate.gov
MyPlate is part of a larger
communications initiative based on
2010 Dietary Guidelines for
Americans to help consumers make
better food choices.
Designed to remind Americans to
eat healthfully.
Illustrates the five food groups
using a familiar mealtime visual, a
plate setting.
Educate Yourself- ChooseMyPlate.gov
Focus on Key Behaviors
Enjoy your food, but eat less.
Avoid oversized portions
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole grains
Compare sodium in foods like soup, bread, and
frozen meals- and choose foods with lower
numbers.
Drink water instead of sugary drinks.
Educate Yourself-
10 tips Nutrition Education Series
The Ten Tips Nutrition Education Series provides consumers and professionals
Ten Tips Education Series with high quality, easy-to-follow tips in a
convenient, printable format.
These are perfect for posting on a refrigerator.
These tips and ideas are a starting point. You will find a wealth of suggestions
here that can help you get started toward a healthy diet. Choose a change
that you can make today, and move toward a healthier you. These tips are
also available in Spanish.
Educate Yourself-
Portion Distortion
How have portions sizes changed in the past 20 years?
Make a Commitment as a Family-
Healthy Foods = Healthy Home
Tools to help your family make this change:
Help you family understand what foods they like to eat are healthy. Handout
Put together a nutrition plan. Handout
When shopping ALWAYS READ THE LABLES
Make a menu and post it on the fridge. Handout
Hold each other accountable
Work together! Remember it isn’t a diet it is a lifestyle change!
Small steps = big rewards!
Educate Yourself-
Regular Physical Activity is MUST
Regular Physical Activity: For physical activity to be regular it must be done
for 30 minutes at a time (or more) per day, and be done at least 4 days per
week. For example, you could take a 30-minute brisk walk or ride a bicycle
for 30 minutes. Physical activity includes such activities as walking briskly,
biking, swimming, line dancing, and aerobics classes or any other activities
where the exertion is similar to these activities. Your heart rate and/or
breathing should increase, but there is no need to exhaust yourself.
Educate Yourself
Physical Activity Readiness
This is especially important for individuals with
any health issues!
Answer the Physical Activity Readiness
Worksheet to see where you and/or your family
falls. Handout
Educate Yourself-
Aerobic Exercise 4 Distinct Activities:
Warm-ups- Help to “wake up” and loosen up” muscles,
relieve stiffness, and prevent injuries. Should last 5 to 10
minutes.
Stretches- Help to maintain or increase muscle strength.
Often the most neglected part!
Aerobic- Increase the health of our heart and improve our
ability to do our usual daily activities. Goals is to maintain
heart rate within a target heart rate zone for minimum of
20 continuous minutes. If you cannot complete 20
minutes, break the session into short multiple bouts.
Cool-down- Help slowly bring down heart rate and blood
pressure. Should last 5 to 10 minutes.
Educate Yourself-
Calculating Target Heart Rate Zone
Male 220- age = maximum heart rate
Female 226- age = maximum heart rate
Calculating Target Heart Rate for Exercise
Maximum heart rate x exercise level = Target Heart Rate Zone
Exercise Level
Beginner: 50% - 60% of maximum heart rate
Intermediate: 61% - 70% of maximum heart rate
Advanced: 71% - 80% of maximum heart rate
Educate Yourself-
Calculating Target Heart Rate
Calculating Target Heart Rate Zone Example
Calculate the target heart rate for 26- year-old Judy.
226 – 26 = 200 (maximum heart rate)
Beginner Target Heart Rate:
200 x .50 (50%) = 100
200 x .60 (60%) = 120
Answer: Judy’s heart rate should be between 100 and 120 beats per minute
during exercise.
Educate Yourself-
Blood Pressure and ExerciseNormal values: 120/80 mm Hg (SBP/DBP)
DBP < 120 120-139 >140
< 80 Optimal Prehypertension High
80- 89 Prehypertension Prehypertension High
> 90 High High High
SBP
SBP (Systolic Blood Pressure): Maximum pressure exerted when heart contracts
DBP (Diastolic Blood Pressure): Pressure in arteries when the heart is at rest
Mm HG: millimeters of mercury
Hypertension: high blood pressure
DO NOT EXERCISE IF
SBP IS > 200 MM HG DBP IS > 100 MM HG
Make a Commitment-
Why are you not exercising already?
There are a lot of reasons NOT to exercise
Too tired
Difficult to find exercise that are not affected by bad weather
Heart would beat too fast
I would get out of breath
It takes too much time
Cost too much money
Exercise it too hard
Exercise is boring
I don’t like exercise
Make a Commitment-
How do we get past these barriers and get
excited about exercising! Find an exercise that works for you! Handout
Explain the benefits
More energy for family and friends
Relive tension
Feel more confident
Sleep better
Feel good about yourself
Feel less stressed
Look happier
Make my body feel better
Make a Commitment-
Make goals to help you stay on track!
Make a plan on how to stay physically active Handout
Make an individualized progress repot so you can see how far you’ve come.-
Handout
See where you are after 6 weeks of eating healthy & staying active
See where you are after 12 weeks of eating healthy & staying active
Make a Commitment-
Six Rules to Stay on Track1. The One-Minute Rule- If you don’t feel like exercising, put your shoes on and exercise for at
least one minute. You’ll probably exercise for 30 minutes and feel great.
2. The Stop Rule- Stop exercising if you have any chest, tightness or chest pain, severe shortness of breath, or feel dizzy, faint, or sick to your stomach. If you continue to feel this way, contact your health care provider
3. The Wrench Rule- If you have muscle pain or cramping during any exercise, stop that exercise. Relax the affected muscle by rubbing it gently with your hands. Start exercising again with slower and easier movements.
4. The Talk Test- If you can carry on a normal conversation while doing your exercises, you are probably working at a safe level. If you become out of breath and find it difficult to talk to someone while walking or doing your exercises, you are walking or exercising too fast.
5. The Two-Hour Pain Rule- If your exercises cause pain that continues two hours after exercising, don’t do as many as you were doing and don’t do them as strong. If that does not help, choose a different exercise that will give you the same results but is better for you.
6. My Body, My Friend Rule- Exercises that seem easy one day may be too hard the next. When this happens, cut back on the number of times that you do the exercise and then return to your amount when you can. If you notice a big change in what your are able to do, contact your health care provider for advice.
You can do it!