Obesity Prevention in your everyday life
This is a serious threat to health with 22.1% of men and 22.8% of women in England classified as clinically obese.
- The prevalence of obesity and risk of becoming obese are twice as high in sedentary individuals compared with active individuals.
- Its estimated that obesity costs at least £2.5billion per year in treated costs to the NHS and in excess of £2billion to the wider economy.
- The indirect costs of obesity in England in 1998 were estimated at £2.1billion of which £1.3billion were due to sickness absence attributable to obesity.
Physical activity must be a lifestyle choice
Obesity reviews (2003) stated the consensus from a series of
reviwed scientific articles was that 60-90 mins of moderate level
physical activity per day was required to prevent weight gain.
(moderate activity is at a level that makes you slightly breathless
and warm).
It's also suggested that 45-60 mins per day would be
sufficient to stop on overweight client becoming obese.
Monday
Am:
15 min walk
30 min house / garden work
Pm
15 min walk
Tuesday
Am:
15 min walk
Pm
Home weights work out (toning) use either tins of beans,
filled water bottles.
Bicep Curls 4 sets of 15 reps
Side Raises 4 sets of 15 reps
Front Raises 4 sets of 15 reps
Shoulder Presses 4 sets of 15 reps
Wednesday
Am:
If you have stairs in your house or a step: step-ups
(changing your lead leg throughout) 4 sets of 20 step-ups have a
break and then repeat 3 times.
Pm:
Gardening: mow the lawn, dig weeds, walk up and down
your garden in between doing the jobs at a fast pace.
20 mins total.
Thursday
Am:
Power walk 15 mins 20 mins
Walk with a small weight (e.g. a bottle of water) , a fast
pace.
Pm
Step-ups 4 sets of 20
House work clean with vigour 20 mins mixture of hoovering,
washing etc.
Friday
Am:
Changes of speed walk: 16 mins total: walk 2 mins
quick , 2 mins moderate speed etc.
Pm:
Weights session with tins or bottles of water:
Bicep Curls 5 sets of 20 reps
Side Raises 5 sets of 20 reps
Front Raises 5 sets of 20 reps
Shoulder Presses 5 sets of 20 reps
Saturday
Am:
Do a wake up exercise regime :
Star-Jumps (if no knee problems) 10 lots of 20, half stars is
the alternate: lift both arms to shoulder height and alternate toe
taps to the side - keep this going for 1.30 mins.
Squats 3 lots of 10
Lunges 3 lots of 15
Pm:
Walk for 20 mins at a moderate speed.
Sunday
Collate your walking throughout the day and make sure it's at
least 40 mins.