Exercise, Health & Lifestyle

Week 1

Learning outcomes

• By the end of the lesson you will be able to:

• Describe lifestyle factors that have an effect on health including:

– Physical activity - Recommendations and guidelines, health benefits, psychological benefits

– Alcohol consumption - Recommendations and guidelines, risks associated with excessive drinking

– Smoking - Health risks

– Stress - Health risks of excessive stress levels

– Diet - Benefits of a healthy diet, effects of poor nutrition, recommendations and guidelines, balance of good health

• By the end of the lesson you may be able to:

• Explain the effects of identified lifestyle factors on health

• Match the lifestyle factors with the descriptions

Activity

Please move into the following groups

Karl, Kyle, Nick & TJ

Josh, Matt & Jason

Ed, Kelly & Lauren

Emma, Emily,

Nikita & Alex

• What do you think lifestyle is- how would you describe it?

• A person's pattern of living as expressed in his or her activities, interests, and opinions.www.esd.rgs.org/glossarypopup.html

• life style: a manner of living that reflects the person's values and attitudes wordnet.princeton.edu/perl/webwn

• Lifestyle refers to the way a person lives and reflects their individual attitudes, values and behaviours

Lifestyle- definitions

Physical Activity

• Health benefits

• Psychological benefits

• Recommendations

Health Benefits of Physical Activity

Strengthen bones

Control/ lose weight/

body fatImproves posture

Relieves stress

Reduces risk of chronic disease

Maintain flexibility

Improve CV fitness

Improves sleep

Improves digestion

Boosts energy levels

Relieve pain

Boosts immune system

Psychological benefits of physical activity

Opportunity for fun and

enjoyment

Body relaxes and revitalised- reduces muscular tension and

mental tension

Boosts self esteem and confidence

Reduces anxiety

Improves concentration

Increases self-esteem

Improves mood

Reduces anxiety

Ability to handle stress

Depression combat –

dopamine & serotin

Recommendations/ guidelines

• The minimum to gain health benefits the Department of health recommends

• 30 minutes of moderate exercise 5 days a week.

• This does not need to be achieved in a single bout can be split up

• Moderate activity- you become warmer and a little out of breath

Physical Activity

• Consider what exercise could you do which meets the Department of Health guidelines

• Using the I-pad click onto the Fitness Pro application and identify 2 resistance exercises for each body part that you could perform and 1 cardiovascular exercise

Activity

• Most widely used drug in the world

• MODERATE consumption may improve health– Reduction in heart attacks– Reduction in strokes

• 16-24 heaviest drinkers!

• 1 unit = 8g of alcohol ( 10ml of pure alcohol)

• 1 gram = 7 calories

• Each unit contains 56 ‘empty’ calories

Alcohol- facts

– Hypertension- above 140/90– Depression – Heart disease– Stroke– Cancers of liver, breast, mouth,

throat– Damage to liver- cirrhosis– Mood swings

– Liver gets rid of poison in blood, helps immune system fight infection, protein that clots blood and produce bile (breaks down fats) - damages liver & makes scar tissue which replaces normal tissue. 26000 deaths/year

Alcohol- associated risks

• Binge drinking is bad because:

– Surge in blood pressure

– Stroke in an otherwise healthy person

– Heart attacks and

– Increase in the possibility of accidental injury

– Lose balance, beer goggles, alcohol poisoning – vomit, Death by drowning

• Stroke:

– Blood is prevented from getting to the brain which results in dizziness headaches and a loss of coordination.

– Effects may be mild lasting for a few minutes of may cause death.

Effects of alcohol

Binge Drinking

What are your limits?

• (For those aged 18+!!) How much alcohol do you think you should be drinking?

• How many units should you consume per day?

Recommended limits• 3-4 units per day for

men• 2-3 units per day for

women

• 1 unit =– ½ pint beer, lager or cider– Small (125ml) glass of

wine– 25ml spirits– This is assuming the beer – is 3.5% abv wine=9% – and spirits = 40%

• 10% of all RTA involve excess alcohol

• 25% of school exclusions are thought to be alcohol related

• Alcohol related absenteeism costs British industry around £2billion per year.

• Using the I-pad click onto the NHS Drinks Tracker application

• And write the answer the following question:

• What is the legal blood alcohol limit when driving?

• Using the information from the theory and the application, now work out how many calories are in 1 pint?

(How many units are in 1 pint, how many calories are in 1 unit?)

Activity

What is in your cigarette?

• 12million adults smoke in the UK (approx)

• 114,000 smokers die every year because of their habit

• 30 % of all cancers related to smoking

• 4000 chemicals in tobacco smoke– Nicotine

– Tar

– Carbon monoxide

Smoking- facts

Smoking – lung damage

• Nicotine – addictive, stimulates the CNS and increase heart rate and blood pressure, can be extremely poisonous in large amounts

• Tar – brown and treacly in appearance. Left in the lungs and respiratory system includes things like cyanide, arsenic and benzene

• Carbon Monoxide – binds to haemoglobin and prevents the blood carrying oxygen around the body

Smoking- what happens

The Health Risks of Smoking

o Coronary Heart disease– atherosclerosis (narrows blood vessels)

o Blood clot could cause heart attack or stroke, kidneys, legs – gangrene/amp

o Cancer (bladder, oesophagus, kidneys, pancreas, cervical cancer)

o Emphysema – alveoli damage

o Bronchitis – cough from mucus production

Activity

• Using the I-pad click onto the NHS Smoke free application

• And write the answer the following questions:

• Children whose parents smoke are at higher risk of what?

• If smoking damages circulation what can it lead to?

Stress

• What makes you stressed?

• How do you feel when you are stressed?

• What symptoms do you experience when you are stressed?

Stress

• Stress can be a physiological and psychological response to triggers in the environment

• We need some stress to function correctly- ‘eustress’, the stress that affects us negatively is termed ‘distressed’

• Stressors are factors that initiate a stress response

– Fight or flight – adrenaline

• Constant stress raises adrenaline level/cholesterol levels –can lead to CHD/ weight gain/

• Chronic stress exposes your body to elevated levels of stress hormones like adrenaline and cortisol.

• Health risks associated with stress:

– Hypertension

– Heart attack

– Angina

– Stroke

– Ulcers

– Exhaustion

– Illness- immune system suppressed

– Depression

– Colitis

Health Risks of stress

Stress• If hormones & chemicals not used up by exercise they

place stress on blood vessels they become damaged and reduce ability to stretch affecting blood and O2 to heart

Signs of negative stress

Insomnia Lower back pain

Indigestion

General irritability

Increased HR/ BP

Headaches

Anxiety

You could try the following:

• minimum of 20 min aerobic exercise 3 – 4 times a week

• Eat a well balanced diet

• Reduce caffeine intake

• Avoid alcohol and drugs

• Get at least 7 hours sleep a night

• Spend some time each day doing a relaxation technique

• Go for a walk

Ways of coping with stress

• Use the internet to research the health risks of excessive stress levels and write a description of each, including the following: – Hypertension– Heart attack– Angina– Stroke– Ulcers– Exhaustion– Illness- immune system suppressed– Depression – Colitis

Activity

Progress check

• Match cards to factor- hold up your descriptions!

• Diet= pattern of food consumption

• A healthy diet should:

– Provide adequate energy and nutrients

– Offer protection against disease

• Deficiencies and imbalances in dietary intake can have a negative impact on health.

• Examples:

– Scurvy- lack of vitamin C

– Osteoporosis- lack of calcium

– Anaemia- lack of iron

Diet

Benefits of a healthy diet

• Improved digestion and sleep

• Control of weight

• Increased energy levels

• Some evidence to show decreased health issues- improved immune system

• 1980’s- targets for dietary intakes first established-reviewed since

• Current dietary targets for UK population

Diet

Nutrient

Total Fat

Saturated Fat

Protein

Carbohydrate

Fibre (non-starch polysaccharide)

Salt

Recommendation

Less than 35% of total energy

Not more than 11% of total energy

Less than 15% of total energy

50% of total energy

18g per day

6g per day

UK population dietary targetsBTEC National Sport & Exercise Sciences, P 176

Eat correct amount to maintain

healthy weight Reduce fat intake,

particularly saturated fat

Eat plenty of fibre rich

foods

Limit consumption

of sugary foods

Limit use of salt

Eat a variety of foods- get vitamins and

minerals

Maintain sensible alcohol

consumption levels

Enjoy food

Guide to healthy eating

Effects of Poor Nutrition• Fast-foods, sat fats & simple carbs

• CHD biggest killer in UK

• Anaemia, diabetes, osteoporosis

• ADD & hyperactivity

• For diet recommendations log onto www.food.gov.ukand find the ‘eatwell plate’

• Using the I-pad click on the Shape Up application• One member of your group should add an account • Please add the following details (you can make

these up or use your own)– Age– Height– Weight– Activity level – Goal weight (if no need to lose weight then add same

weight)

o Find out BMI and Calorie goal for details you have input

o Log onto www.eatwell.gov.uk and write down the 8 tips for healthy eating

Activity

Do you feel able to?

• Describe lifestyle factors that have an effect on health including:

– Physical activity - Recommendations and guidelines, health benefits, psychological benefits

– Alcohol consumption - Recommendations and guidelines, risks associated with excessive drinking

– Smoking - Health risks

– Stress - Health risks of excessive stress levels

– Diet - Benefits of a healthy diet, effects of poor nutrition, recommendations and guidelines, balance of good health

• Explain the effects of identified lifestyle factors on health