Fight obesity with exercise and diet
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HEALTH IS WEALTH AND one stitch in time saves nine. Aim is to keep every body fit at forty, strong at sixty and independent at eighty!
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Fight obesity with exercise and diet
- 1. YOUR BODY IS YOUR FIRST TEMPLE Keep Your weight in control
- 2. WOMAN IS THE PIVOT OF UNIVERSE! • Woman is the axle around whom the family, society nay! The whole universe is revolving .So her health is of utmost importance at all stages of life more so in Menopause. 29/03/17Dr.Maninder Ahuja 2
- 3. Why important? • Life expectancy is increasing!!! • Remember - in 1900 people were considered old in their 40s; just 40 years ago people seemed old in their 60s; but today many do not feel old in their 80’s – a phenomenon and we say never feel old and remain walking till the final recall! • From 30 yrs to 76 years 29/03/17Dr.Maninder Ahuja 3
- 4. Healthy aging • There are two current trends in industrialised countries that will have a considerable impact on public health. Firstly, the oldest age groups are growing at a rapid pace—for example, from 1900 to 2000, the population in the United States aged 75 and older increased by 26.4% to reach 16.6 million.1
- 5. Honolulu asia aging study • They found that being overweight in mid-life was associated with a significantly reduced probability of healthy survival in men at age 85 or older.Importantly, although women live longer than men and tend to have a higher prevalence of overweight and obesity,data for women are lacking.
- 6. Healthy survivors/70 Yrs beyond 1. cancer 2. diabetes, 3. myocardial infarction, 4. coronary artery bypass graft surgery, 5. congestive heart failure, 6. stroke, 7. kidney failure, 8. chronic obstructive pulmonary disease, 9. Parkinson’s disease, 10.multiple sclerosis 11.amyotrophic lateral sclerosis Healthy survivors should have absence of all these diseasesHealthy survivors should have absence of all these diseases
- 7. Overall obesity, weight gain, and healthy survival • linearly reduced odds of healthy survival associated with increasing BMI at baseline. Every one unit increase of BMI was associated with a 12% reduction of the odds of healthy survival (95% confidence interval 10% to 14%).
- 8. Why obestiy is increasing.!!• Initially only tools man had was his own hands • In this mechanised world the only muscles we are using are our fingers for various controls. • The only weight we are carrying is our own body weight. • In all, a sedentary lifestyle accounts for some 250,000 premature deaths annually 29/03/17Dr.Maninder Ahuja 8
- 10. Early the better • Exercise • Vit D • Calcium • BMI 29/03/17 Dr.Maninder Ahuja 10
- 11. Weight loss Is it a losing battle? 29/03/17Dr.Maninder Ahuja 11
- 14. WEIGHT LOSS BY CALORIE RESTRICTION IS BIG NO! • AS YOU LOSE MUSCLE ALONG WITH FAT • MUSCLES ARE RESPONSIBLE FOR 20% OF YOU RESTING ENERGY EXPENDITURE 29/03/17Dr.Maninder Ahuja 14 NO!!!!!!!!!!!
- 15. Cause for weight gain • Metabolism slows by 5 percent each decade. • Compared to age 25, about 100 fewer calories a dayare burnt at 35 and 200 fewer at 45. • Do nothing, and we could gain eight to 12 pounds a year.” • Menopause persay increases obesity
- 16. Fat burns less caLories • The metabolic difference between a pound of muscle and a pound of fat is dramatic: Muscle burns at least three times more calories. “A woman who weighs 130 pounds and has a healthy 25 percent body fat will burn about 200 more calories per day than a 130- pound woman with about 40 percent body fat — a typical level for women at midlife,”
- 17. High intensity exercise High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate- intensity workouts.
- 18. A balance of Exercise and Diet control is required. A balance of Exercise and Diet control is required.
- 20. Postmenopausal women can improve their chances of living a longer life by exercising regularly • Even a minimal amount of physical activity resulted in a reduced mortality risk. • Among the self- reportedly most active respondents, the overall mortality risk decreased by 30% compared with the least-active (or non- active
- 21. WHAT ARE LIFE STYLE MODIFICATIONS? • ATTITUDE CHANGE • DIET • EXERCISE • CALCIUM • VIT D OR SUN EXPOSURE • Alcohol NOT MORE THAN30 ml/day • No smoking neither active nor passive • Meditation 29/03/17Dr.Maninder Ahuja 21
- 22. Components of fitness Exercise is designed to improve the five key components of physical fitness: • Body composition • Cardio-respiratory endurance, • Muscle strength • Muscle endurance, • Flexibility • .Relaxation 29/03/17Dr.Maninder Ahuja 22
- 23. Walking is not sufficient and you need stamina for walking!
- 24. Which one is Quality life? 29/03/17Dr.Maninder Ahuja 24
- 26. Important tricks • Women who skipped breakfast were 30 percent more likely to be overweight. • When things get extra-hectic, your levels of cortisol, a stress hormone, shoot up. • Sleep deprivation increases the appetite-stimulating hormone, ghrelin, and decreases the satisfaction hormone, leptin,so meditation or walk
- 27. Weight control in elderly • Caloric restriction, • Exercise. • Strength &Resistance training 29/03/17Dr.Maninder Ahuja 27
- 28. Implications of overeating 1% reduction in HDL cholesterol increases the chances of heart attack by 3% and vice versa. In adults with a BMI of 22.9 to 34.9 kg/m2 , a waist circumference greater than 85 cm for men and 80 cm for women is associated with a greater risk of hypertension, type 2 diabetes, and dyslipidemia, and heart disease. • BMI ≥ 35 kg/m2 , measurement of waist circumference is less helpful since it adds little to the predictive power of the disease risk classification of BMI; almost all individuals with this BMI also have an abnormal waist circumference. • 4. Neck circum> 42.5
- 29. Calculate calories banking of calories! For maintanance • Multiply your current weight by an activity factor between 10-20. Use a higher number (15 - 20) if you are younger, moderately overweight or of ideal weight and moderate to very active. The less active and more overweight you are, the lower the number should be, (10-14). For losing weight • To lose one pound a week, subtract 500 from your maintenance caloric level /day • To lose two pounds a week, subtract 1000 calories from the maintenance level 29/03/17Dr.Maninder Ahuja 29
- 30. Types of exercises • Aerobic like walking, swimming,cycling,dancing,taichi, • yoga - for wt loss, • Stretching exercises like Pilatees,yoga - toning • Weight training & resistive exercises- For st and stamina • Mindful exercises like meditation 29/03/17Dr.Maninder Ahuja 30
- 31. TAILOR MADE PROGRAMME • For cardiorespiratory endurance walking 30min of brisk walking or 1 hr of slow walking • For increasing strength and stamina WB • For BMD AWB,.Aerobic, Resistace, Brisk walking • For weight reduction diet control with WB and resistive, and aerobic • For mood elevation dancing, swimming ,yoga and meditation • For overall health do any thing something is better than nothing! 29/03/17Dr.Maninder Ahuja 31
- 34. Breathing in surya namaskar
- 35. Exercise and exercise • Relaxin hormone works even after delivery and during pregnancy, so maintain good posture, pick up your perineal muscle and draw in your abdominal muscles even when standing • Sit ups and crunches are not advisable • Planks are best exercises • Lunges and squats are also good. 29/03/17 Dr.Maninder Ahuja 35
- 36. Shoulder stretch Hold raised elbow above chest. Pull arm across body with opposite arm. Keep shoulders square ahead. Apply enough pressure to feel a stretch in shoulder. Hold for ten to twenty seconds, repeat with both arms. 29/03/17 Dr.Maninder Ahuja 36
- 37. TRICEPS STRETCH Bend arm and pull it behind head. Reach as far down back with the bent arm. Apply pressure downward on elbow with the opposite arm. Should feel a stretch in the triceps, shoulder, and the middle of back. Hold for ten to twenty seconds, repeat with both arms. 29/03/17 Dr.Maninder Ahuja 37
- 38. SEATED SHOULDER STRETCH In a seated position, place arms straight behind you and reach as far as you can. Lean back slightly until a stretch is felt in the front of shoulder. Hold for ten to twenty seconds. 29/03/17 Dr.Maninder Ahuja 38
- 39. SEATED BUTTERFLY Sit on the ground, with back up tall, pull heels as close to body as possible. Remain sitting up tall and push out on knees with elbows. Do not bounce and hold for 10 to 30 seconds. 29/03/17 Dr.Maninder Ahuja 39
- 40. HAMSTRING STRETCH Sitting on the ground, with one leg straight and the other one comfortably bent in front of your body, bend at the waist and lean forward, keeping your back as straight as possible.Don’t curve your back. Reach with your arms towards the foot until a stretch is felt under your thigh. Hold each stretch for a minimum of 30 seconds, any less than 15 seconds and the muscle will not conform to the new increase in length. 29/03/17 Dr.Maninder Ahuja 40
- 41. 29/03/17 Dr.Maninder Ahuja 41 A cautionary note: before doing any strength routine, be sure that current health, strength and flexibility limitations are not there Be extremely cautious with baby, and be sure that baby has excellent head control before attempting this As there is gain in strength and balance, increase the number of repetitions in each EXERCISES WITH BABY
- 42. The lunge is a dynamic exercise that targets the muscles of the thighs, back, and buttocks, Strengthening the bones in the hip and spine. The wide leg squat addresses the same muscles, But the lunge includes balance and coordination as well. 29/03/17 Dr.Maninder Ahuja 42
- 43. Balanced Exercise In order to achieve a near full range of health benefits from physical activity women will need to participate in a consortium of physical activity beyond just weekly aerobics classes. The following are characteristics of a balanced exercise program which may optimize health benefits: · Regular aerobic exercise of varying intensity 5x/ week · Resistance exercise (eg. weight training, weight bearing exercise, 3x/week · Mindful exercise (quiet reflective time combined with moderate exercise, eg. hatha yoga, meditation walking, tai chi, etc.) 1x/week · Utilitarian exercise (household chores, yard work, gardening, etc.) 4- 7x/week(does not count for cardio29/03/17Dr.Maninder Ahuja 43
- 44. If you want to be free and flying! Make the journey of life beautiful! Come and exercise ,change attitude ,eat properly!!!! You don’t have to lose anything except your fat! 29/03/17Dr.Maninder Ahuja 44 http://indianwoman35plus.com/
- 45. Dr.Maninder Ahuja Vice President FOGSI 2013-2014 Indianwoman35plus.in Dr.Maninder Ahuja Vice President FOGSI 2013-2014 Indianwoman35plus.in
Notes de l'éditeur
- only one comprehensive study, the Honolulu Heart Program/Honolulu Asia Aging Study, has investigated adiposity at mid-life and healthy survival.
- (because cognitive function was assessed near 2000 for 99.1% of the study population, we used the disease status up to 2000 for this domain); primary definition, healthy survivors were participants(except non-melanoma skin cancer), who survived to age 70 or older and as of age 70 were free from 11 major chronic diseases
- Although relatively few women lost weight, there was a small, non-significant increase in the odds of healthy survival in women who had lost weight between age 18 and baseline compared with women with stable weight (odds ratio 1.18, 0.94 to 1.46). For every 1 kg increase of weight gain since age 18, the odds of healthy survival decreased by 5% (4% to 6%). The associations we found for baseline BMI and for weight change persisted among never smokers, indicating that residual confounding by smoking could not explain our findings. For example, among women who had never smoked, the odds ratio for those with BMI ≥30 at baseline was 0.27 (0.18 to 0.39; P<0.001 for trend) compared with lean women (BMI 18.5-22.9). With respect to weight change, among those who had never smoked, women who gained ≥20 kg had an odds ratio of 0.16 (0.11 to 0.25; P<0.001 for trend) compared with women who maintained a stable weight. Higher BMI at age 18 was also significantly associated with reduced odds of healthy survival. After multivariable adjustment of covariates, relative to women with BMI of 18.5-22.9 at age 18, the odds ratios for healthy survival were 0.85 (0.71 to 1.01) for those with BMI of 23.0-24.9 and 0.67 (0.54 to 0.84) for those with BMI ≥25, respectively (P=0.001 for trend). Table 3
- Boost up your metabolism
- Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.
- Basis is exercise other wise when you lose fat you lose muscle mass also.
- Like your body needs proteins, carb and fats so you need different types of exercises
- A neck circumference of > 42.5 cm is also associated with snoring with sleep apnea and subsequent high blood pressure.
- The pregnancy hormone Relaxin, which softens your joints, still has effects after the birth, which may increase the risk of injury. ‘Pick up’ your pelvic floor and draw in your abdominal muscles when lifting and maintain good posture. 24. Sit-ups and curl-ups do not work the TA muscle correctly. Stomach curls and crunches should cease as soon as you are pregnant and should not be performed until your deeper abdominal and pelvic floor muscles have regained their strength after the birth. Your physiotherapist or fitness professional can help you learn pregnancy and postnatal abdominal bracing exercises to provide support to the baby during pregnancy and to tone your abdominal muscles up after the birth.25. Effective exercise for restoring the TA muscle after childbirth can be fitted into the daily routine of caring for a new baby more easily than making time to do sit-ups, which do not promote the stability of the spine. 26. A range of postnatal abdominal muscle exercises are available – choose the level that is right for you.
- Do 3 reps, 3-6 times a day. Any pain you feel with this exercise should only be a local stretching sensation to the back of your thigh area, without aggravating your condition.