interesting point to make why don’t we expand on this point –maybe to a sublevel? and maybe...
TRANSCRIPT
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
Benefits of Active Lifestyle
Deaths attributed to 19 leading factors,by country income level
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)
• 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
How much activityshould I aim for?
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
Why Walk?
Walking: the perfect exercise• Mass participation• Safe• No cost• No training or special equipment• Overcomes embarrassment
Is it possible to change?
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
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
Active “ingredients”
• Self-monitoring
• Goal setting
• Social support
Aids to Motivate & Measure
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
Workplace Pedometer Competition
Step Jockey
www.stepjockey.com
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
Social Support
Off line
On line
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
What are Queen’s doing?
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
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