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Healthy Living & Behaviour Change - Coggle Diagram
Healthy Living & Behaviour Change
Obesity
Measures
BMI
WHO
healthy 18-24.9
Overweight 25-29.9
Obese 30
Morbidly obese 40+
Singapore
low risk 18.5-22.9
moderate risk 23- 27.4
high risk 27.5 ++
weight (kg) / height (m^2)
criticisms
overestimates obesity
however, overall still a good measure cos prop of athletes is not a lot
does not take into account body composition
Waist-Hip Ratio
body shape
apple
more visceral fat
increased risk of weight related health problems
pear
less visceral fat
lower risk of weight related health problems
0.9 for men, >0.85 for women
other measures
% body fat
essential fat
women 10-13%
Men 2-5%
obese
women: 32%
Men 25%
skinfold thickness using "pinch test"
US demographics
1/3 overweight but not obese
1/3 obese
2/3 are unhealthy
consequences
Type 2 diabetes, CHD, stroke, hypertension, cancer, reproductive health complications, infertility, sleep apnea, respiratory health problems
Eating
ChooseMyPlate guidelines
20% fruits
20% proteins
30% grains
30% vegetables
dairy
Smoking
Consequence
Stroke 2-4x more likely
Lung diseases
CHD 2-4x more likely
cancers of respiratory organs
increased risk of premature death
Benefits of quitting
after 1 year, risk of CHD decreases by 50%
quitting by 35 yrs old -> increase 7-8 years of life
decreased mortality 36%
after 15 years, risk of CHD same as non-smoker
BUT quitting will cause a gain in weight
Exercise
psychological consequence
decrease in anxiety
increased self-esteem
decreased depressive symptoms
increased personal growth, social integration
recommended duration of exercise
30 min of moderate exercise 5x a week
OR
20 min vigorous exercise 3x a week
AND 8-10 strength training exercises at least 2x a week
only 1/3 Americans meet guideline
physical consequence
decrease mortality, cancers, type 2 diabetes
decreased osteoporosis & reduced rate of bone density loss
decrease in incidence of CHD
increase in life expectancy
r/s with life expectancy study
exercising at very light levels decrease all causes of death by 14%
for every additional 15min up to 100min a day, risk of death decreases by 4%
15min/day increases lifespan by 3 years
those who exercise daily for 30min added 4 years to life expectancy
Transtheoretical Model
5 stages
Preparation
Action
contemplation
Maintenance
Precontempplation
(relapse)
motivation interview -> change talk -> increase intrinsic motivation
Making changes that last
Intrinsic Motivation
sense of importance/value
social environment
clustering of obesity social networks
reason
shared environment
homophily
social contagion
obesity is contagious
sense of self-efficacy
action plan
Goals
SMART
Specific, Measurable, Achievable, Relevant, Timely
core skills
contingency management
cognitive restructuring
will power
Stress & Mood management
self-regulation