interesting point to make why don’t we expand on this point –maybe to a sublevel? and maybe...
TRANSCRIPT
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Interesting Point to make
• Why don’t we expand on this point– Maybe to a sublevel?
• And maybe another
• And say something to tie it up
Walking your way to health and happiness
Dr Mark Tully & Dr Ruth HunterCentre of Excellence for Public Health
Centre for Public HealthSchool of Medicine, Dentistry & Biomedical Science
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Benefits of Active Lifestyle
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Deaths attributed to 19 leading factors,by country income level
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We do not get enough exercise• 35% meet minimum criteria of 150 minutes of
moderate intensity activity per week• 30% are totally inactive
Health Survey Northern Ireland (2010/11)
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• Do not smoke• Get 30 minutes of exercise or activity per day• Maintain a BMI between 20 and 26• Eat a Mediterranean diet (5+ colorful fruits and vegetables,• whole grains, and nuts per day, fish twice a week, and
olive oil)• Drink small to moderate amounts of alcohol (if they• drink)• Know and control blood pressure and cholesterol• levels• Unwind, be kind to yourself
Do 7 things to reduce heart disease and cancer by 50%
Overview
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How much activityshould I aim for?
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Chief Medical Officer Recommends…
Walking at3-4mph
Pace faster thannormal, but notbreathless
Everyone should aim to accumulate 150 mins of moderate intensity activity per week
30 minsper day
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Why Walk?
Walking: the perfect exercise• Mass participation• Safe• No cost• No training or special equipment• Overcomes embarrassment
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Is it possible to change?
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Exercise Groups:• 30 mins brisk walking 3 days per week• 30 mins brisk walking 5 days per week
Control group:Were asked to maintain their habitual lifestyle
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Results
3x week• 15% ↑ fitness• 1kg ↓ weight• 3cm ↓ waist• ↓ blood pressure• 2% reduction in 10yr
risk CHD
5x week• 13% ↑ fitness• 3cm ↓ waist• ↓ blood pressure• 0.2% reduction in 10yr
risk stroke
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Active “ingredients”
• Self-monitoring
• Goal setting
• Social support
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Aids to Motivate & Measure
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Pedometers
http://www.choosetolivebetter.com
Best Practice• Set goal• Record steps• Monitor and share progress• Review goals
Use to…• Team challenge• Climb Everest• Play games• Reward progress
http://www.wahlyz.com/Bagaman-CLMS_Pedometer_Games.pdf
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Workplace Pedometer Competition
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Step Jockey
www.stepjockey.com
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The Incentives
Cinema vouchers
Sandwich vouchers
Gym passes
Decathlon/Ice Bowl
Beauty vouchers
Complete 30 minutes of physical activity
Collect 30 points
Keep getting active and earning points
Earn rewards
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Social Support
Off line
On line
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Social interactions inferred by:
(1) time between card swipes; and,
(2) frequency of similar locations of card swipes
Node = participantEdges = when 2 participants swipe their card within 30 second periodThicker edge = more interactionsSize of node = no. of interactions
Graphical representation of the social network over the 12-
week intervention
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What are Queen’s doing?
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Cost of not investing in workplace health and wellbeing
4 x more likely to lose talented staff in next 12
months
9 x more sick days per year
30 days of lost productivity per
year due to time taken to
smoke at work
3 working days per year are lost
due to workplace
stress
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Interesting Point to make
• Why don’t we expand on this point– Maybe to a sublevel?
• And maybe another
• And say something to tie it up
Dr Ruth Hunter
Research Fellow
Centre for Public HealthQueen’s University Belfast
Email: [email protected]: @Ruth_HunterQUB
Thanks for Listening
Dr Mark Tully
Lecturer in Physical Activity and Public Health
Centre for Public HealthQueen’s University Belfast
Email: [email protected]:@marktully_qub