Physical Activity and Diet

The World Health Organisation defines physical activity as….

‘All movements in everyday life including work, recreation, exercise and sporting activities’ (WHO 1997)

With 7 out of 10 men and 8 out of 10 women in N. Ireland not taking enough exercise there is a recognised need to encourage an active lifestyle.

In Northern Ireland 1 in 3 adults are overweight and 1 in 5 are obese compare this to Norway, where only 1 in 20 adults are overweight! (WHO 2005)

All this points to the message that physical activity is a vital part of maintaining and improving health, aiming to target:

Obesity
Type 2 Diabetes
Coronary Heart Disease
High Blood Pressure
Colon Cancer
Osteoporosis
Stroke

Specific benefits of regular physical activity include:

Improved health and feeling of wellbeing
Maintenance of healthy bones, muscles and joints
Weight control
Improved posture, balance, flexibility and strength
Reduction in symptoms of anxiety and stress and the promotion of self-esteem. (WHO 2005)

Physical Activity: How much is needed?

Physical activity need not be strenuous to be beneficial, for an average sedentary adult, at least 30 minutes of physical activity of moderate intensity, every day or on most days of the week will be sufficient to obtain health benefits. 30 minutes can be accumulated throughout the day.

Moderate physical activity can be carried out by anyone, at no cost, and be incorporated into daily life.

Types of Physical Activity

Moderate	Vigorous
Walking Briskly	Jogging
Walking Downstairs	Walking Upstairs
Dancing	Fast Dancing
Biking	Biking up a hill
Swimming	Aerobics
Gardening	Jump-roping
Housework eg washing floor or windows	Sports e.g. football, basketball

Increasing the time, intensity or frequency of physical activity will result in greater health benefits.

Health benefits are lost once regular physical activity is stopped!

‘Trying to do 30 minutes of physical activity on most days of the week will have major health benefits’ (Health Promotion Agency NI 2004)

Walking: Is one of the easiest ways to exercise – walking a mile briskly uses the same calories as running a mile – see and feel the rewards and it is never too late to start!

Cycling: Excellent work out for the heart, builds strength in back and legs, assists in mobility of hip and joints. It is also an inexpensive and environmentally friendly way to travel.

If you have an underlying medical condition and are concerned about commencing any new exercise programme you should consult your GP.

Healthy Eating

It is accepted that a well balanced diet is one low in fat, sugar and salt and high in fibre. The diet should contain enough protein and a range of vitamins and minerals.

Health implications of a poor diet:

Obesity - Diets rich in animal or saturated fat can lead to obesity
Circulation Problems – Such as angina, hardening of the arteries, high blood pressure, poor circulation, heart attack, stroke, varicose veins
Gastro-intestinal problems – Heartburn, irritable bowel syndrome, gall stones
Respiratory Problems – Breathlessness
Musculo-Skeletal Problems – Back pain, arthritis, joint pain
All Cancers – A poor diet has been linked to a loss of immune defences, and many cancers are thought to link to poor dietary habits.

Five Food Groups:

IT IS IMPORTANT TO CHOOSE A VARIETY OF FOODS FROM THE FIRST FOUR GROUPS EVERY DAY

BREAD, CEREALS & POTATOES, PASTA and RICE (Eat plenty)
FRUIT & VEG (Eat plenty)
MILK, YOGURT, EGGS and CHEESE (Eat Moderate amounts)
MEAT, FISH, NUTS, PULSES and BEANS (Eat moderate amounts)
SUGARY & FATTY FOODS (Eat small amounts only)

One quick way to look at nutritional intake is to put your daily diet into the above food groups. Known as the ‘Balance of Good Health’ this allows us to obtain the nutrients we require in the correct amounts.

Are you overweight?

Use the chart to check if you are the appropriate weight for your height. Body Mass Index (BMI) is the ratio of your weight in kilogrammes divided by your height in meters squared. Anyone with a BMI between 20 and 25 is about right in terms of their weight. If you are between 25 and 30 you are overweight and getting over 30 means you are becoming clinically obese.

Healthy Eating and Weight Control

Moderate weight loss 5 – 10kg (1 – 1 ½ st) can help to reduce problems associated with overweight
Eat sensibly.
Choose lower fat foods. Foods that are high in fat are generally high in calories.
Don’t skip meals. Eating a breakfast is the best way to start the day as this gets the metabolism kick started for the day.
Modify your cooking style. Grilling, baking and steaming.
Become more active, increasing your activity will burn extra calories and promote lean tissue.
Drink 6-8 cups of fluid a day, preferably water.

Sensible Weight Loss

Gradual weight loss is the only proven way to lose unwanted body fat and to keep it off.

Sensible weight loss should aim for a calorie deficit of 250 – 500 kcals per day to lose ½ - 1lb of fat per week. This can be achieved by reducing calorie intake (food) or by increasing the calories burned (exercise).

References:

DHSSPS June 2004 Consultative document – Five year Physical Activity Strategy and Action Plan

DHSSPS July 2004 Physical Activity Strategy and Action Plan Equality Impact Assessment

World Health Organisation 2002 Fact Sheet. Physical Activity: How Much is Needed?

Health Promotion Agency N Ireland September 2004 ‘Lets get Active this Autumn’ Press Release