Walking Healthy
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Walking Healthy

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The best preventative medicine available on the market now is no cost. Take a quick look at this for the fastest, cheapest way to help prevent degenerative heart disease, diabetes, postmenopausal ...

The best preventative medicine available on the market now is no cost. Take a quick look at this for the fastest, cheapest way to help prevent degenerative heart disease, diabetes, postmenopausal health problems and many more.

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    Walking Healthy Walking Healthy Document Transcript

    • T H E H E A LT H D E S I G N L A B ʼ s THE WONDER TREATMENT Did you know that thereʼs a treatment that has very few side effects, helps you lose weight, and significantly reduces your risk of chronic diseases. Not only is it good for your body, it is also good for your mind! SOUND TOO GOOD TO BE TRUE? READ ON... THE PROOF IS IN THE SCIENCE: This treatment: In postmenopausal overweight women, 1/3 of whom were depressed, this• Improves mental health treatment was found to improve mental and physical quality of life in just 6 months1.• Decreases the risk of In people at high risk for diabetes, this treatment reduced the risk of diabetes diabetes by 58 %. The recommended dose was 150 minutes per week2.• Improves arthritic knee In people with osteoarthritis of the knee, receiving one hour of treatment three pain, decreasing times a week improved knee pain and reduced the risk of disability by 47%3. disability• Decreases the decline Women who took this treatment were less likely to experience a decrease in in cognition brain function4.• Decreases the risk of Men who received a half the dose of the treatment had a higher risk of death death than those who received a complete dose5.• Decreases the risk of The treatment was found to be as good as vigorous exercise at preventing heart attack and stroke heart attack and stroke in women6.• Decreases the risk of In postmenopausal women, at least 4 hours a week of this treatment was hip fracture associated with a 41% reduction in the risk of hip fracture7. SO WHAT IS THIS TREATMENT? TURN THE PAGE TO FIND OUT. 1Arch 4ArchIntern Med 2001; 161: 1703 - 1708 Intern Med 2009; 169 (3) 2NEJM 5NEJM 1998; 338:94-9 2002; 346(6): 393-403 3Arch Intern Med 2001; 161: 2309-2316 6NEJM 2002; 347:716-725 7JAMA. 2002; 288:2300-2306Lori MacCallum, BScPhm, PharmD, is Assistant Professor at the Leslie Dan Faculty of Pharmacy, University of Toronto, andPharmacist in Residence at the Health Design Lab, Li Ka Shing Knowledge Institute, St. Michaelʼs Hospital.Pemma Muzumdar is a Master of Public Health candidate (2010) at the University of Waterloo Copyright 2010, St. Michaels Hospital
    • T H E H E A LT H D E S I G N L A B ʼ s 5 Ways To Treat THE WONDER Yourself TREATMENT REVEALED 1. Get a pedometer 2. Hold walking meetings 3. Take the stairsPHYSICAL ACTIVITY 4. Park further away or get off theSo what is this treatment? You may have guessed - physical subway earlyactivity! It has been scientifically proven to improve your body and 5. Go on a walkingmind. You donʼt have to buy an expensive gym membership or start daterunning marathons - most of the studies we told you about weredone using brisk walking. Hereʼs what you can do: HOW FAR? Walk 10,000 steps a day. You can use a MY GOAL: pedometer to find out how many steps you 10,000 steps/day usually take in one day. Then, add 500 steps to your daily routine. Celebrate when you reach your goal! HOW LONG? 10 minute brisk Your daily recommended “dose” of physical activity is between 30 and 60 minutes a day walks add up! (or 150 minutes every week). Imagine, taking just three 10 minute brisk walks can add up to 100% of your recommended daily physical activity! HOW HARD? Breathing increases Brisk walking is a “moderate effort” activity. & When you are working hard enough, you you feel warmer will feel warmer and notice that your breathing has increased. Other moderate effort activities include biking, dancing, and raking the leaves. Lori MacCallum, BScPhm, PharmD, is Assistant Professor at the Leslie Dan Faculty of Pharmacy, University of Toronto, and Pharmacist in Residence at the Health Design Lab, Li Ka Shing Knowledge Institute, St. Michaelʼs Hospital. Pemma Muzumdar is a Master of Public Health candidate (2010) at the University of Waterloo Copyright 2010, St. Michaels Hospital
    • HEALTH DESIGN LAB’S STAFF PICKS Resource Source Comment Best Websites From the Ontario Ministry of Health Promotion, Active http://www.mhp.gov.on.ca/en/ 2010 is a great site with lots of information to help you active2010/index.asp get active, including a pedometer challenge. The Ontario Trails Council offers advice on a variety of http://www.ontariotrails.on.ca physical activities including hiking and walking. You can also check out their “trail news” section. Best Online Check out the Public Health Agency of Canadaʼs Tools “Stairway to Health” calorie counter. This online tool will http://stairway.hc-sc.gc.ca/calcalc.aro help you calculate the amount of fat and calories you are burning just by taking the stairs. Find out where you can get active by using this Active http://www.mhp.gov.on.ca/en/ 2010 tool. You can search by region or by type of active2010/tools/wotfy.asp physical activity. Best Apps This full version of this smartphone application costs $9.99 and allows users to join a social network where Runkeeper they can share their runs (location and distance) with other Runkeeper friends. There is also a free version with fewer tools. A free smartphone application that is very easy to use. Pedometer Pedometer lives up to its name, using the accelerometer on your phone to track your movements. Best Books / Walking: A Complete Guide to An engaging and informative read by Running Room Guides Walking Fitness, Health and founder John Stanton. This book will help you get a Weight Loss move on. Literally. You can buy it online at http://www.shop.runningroom.com. by John Stanton Canadaʼs Physical Activity Guide This free guide from the Public Health Agency of Canada to Healthy Living comes in different versions for various age groups. You can read it online, download a copy in PDF format, or http://www.phac-aspc.gc.ca/hp-ps/hl- mvs/pag-gap/index-eng.php order a print version. The guide tells you how much activity you should strive for and how to get started. Best Toronto Step Into Health This free program gives you and your colleagues the Programs http://www.toronto.ca/health/ opportunity to be trained by a public health nurse. Free walkintohealth/stair_climbing.htm resources and ongoing support make starting a walking group or taking the stairs in your workplace even easier. Pedometer Lending Through a partnership between Toronto Public Health and the Toronto Public Libraries, a free pedometer http://www.toronto.ca/health/ walkintohealth/pedometerlending.htm lending program is available at several library branches. Follow the link to learn about participating branches.Lori MacCallum, BScPhm, PharmD, is Assistant Professor at the Leslie Dan Faculty of Pharmacy, University of Toronto, andPharmacist in Residence at the Health Design Lab, Li Ka Shing Knowledge Institute, St. Michaelʼs Hospital.Pemma Muzumdar is a Master of Public Health candidate (2010) at the University of WaterlooCopyright 2010, St. Michaels Hospital