The objective of the workshop is to introduce participants to the principles of a healthy lifestyle, nutrition, physical activity, and stress management. The workshop introduces tools for assessing different aspects of health, provides guidelines for healthy diet and physical activity planning, and introduces useful mobile applications.

1. Ansam Bizzari- GS Department
Yanbu University College- Female Campus
November 28, 2023

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Nicoya
Costa Rica
Sardinia
Italy
Loma Linda
California
Okinawa
Japan
Icaria
Greece

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*WHO, Global Health Observatory Report (2022)
**International Diabetes Federation Report (2021)
Some Health indicators in KSA*
•Life Expectancy 75.69 yrs.
•Adult Overweight 23%
•Adult Obesity 35%
 ≥ 39% of females are obese.
 ≥ 29% of males are obese.
•Adult Physical inactivity 70%
 ≈ 80% inactive females
 ≈ 64% inactive males
•39% Metabolic Syndrome incidence
 42% in females
 37% in males
Diabetes indicators in KSA**
•18 % of Saudi adults are diabetic.
•4.5 million are diabetic and about 2.5
have pre-diabetes.
Total Population in KSA is 32.2 million

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Waist Circumference
Triglycerides
Blood pressure
Blood sugar
Abnormal Cholesterol
A cluster of conditions that commonly occur together
* A silent condition, but it is life threatening.
* Increases the risk of hearth disease, stroke and diabetes.
* Lifestyle changes are crucial in reducing the risks of Metabolic Syndrome.
These conditions can be reduced or reversed by losing 5-10% of excessive body
weight.

9. *What is a healthy lifestyle?
* “a way of living that promotes physical, mental, and social well-being”-WHO.
* It is about finding a balance between feeling happy and healthy physically,
mentally, and emotionally, usually through good habits and self-care
practices.
• Mindful and well-balanced eating
• Moving naturally
• Staying well hydrated
• Resting well
• Reducing Stress

10. *Steps to achieve a healthy lifestyle
1. Evaluate health
2. Set SMART goals
3. Build skills
4. Just do it!
5. Reevaluate

11. Step 1- Evaluate your health
 Health indicators
 Hydration
 Physical activity level
 Sleeping
 Stress

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Body Mass Index (BMI):
A measurement of the weight-to-
height ratio.
https://www.moh.gov.sa/en/HealthAwaren
ess/MedicalTools/Pages/BodyMassIndex.aspx

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Low Risk
Women < 80 cm
Men < 94 cm
High Risk
Women 80-88 cm
Men 94-102 cm
Very High Risk
Women > 88 cm
Men > 102 cm

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Hydration Calculator
https://www.hydrationforhealth.com/en
/hydration-tools/hydration-calculator/

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perform less than 30
minutes a day of
moderate physical
activity, in addition to
regular daily activities,
like work.
Perform at least 30-60
minutes a day of
moderate physical activity
in addition to daily
activities.
Perform 60 or more
minutes a day of
moderate physical
activity, in addition to
daily activity.
Sedentary or inactive Moderately active Active

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Self-repair Mechanism
Cortisol
Stress
Risk of Diabetes and Heart Disease
Mood and clear thinking
Memory consolidation
Appetite regulation

18. Stress Level Test
https://www.psycom.net/stress-test
• Stress is a natural human response
• A little bit of stress is good.
• Too much stress can cause physical and
mental health problems.
• “ A state of worry or mental tension caused
by a difficult situation”- WHO.

19. Step 2
Set your SMART goal

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 So, I will drink 2 cups of water first thing in the
morning to rehydrate my body.
 I will also drink water before each daily meal.
 Then I'll hydrate before, during, and after I am done
working out to keep my body from overheating.
 I will drink a cup of water before I go to bed.
I want to drink 3 liters of water per day this year.

21. Step 3
Build your skills to improve your well-being
 Mindfully eat a balanced diet
 Drink enough water
 Move naturally
 Sleep well

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Caloric intake
 Age
 Gender
 Weight
 Height
 Activity level

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A healthy adult needs
around 35 ml of water
each day per kilogram
of body weight.
0.035:1 kgs
 When you wake up &
before sleep
 Before every meal
 Before, during, and after
exercise
 Mark your water bottle
 Keep water accessible
 Water cooler at the office
70 Kg X .035ml = 2.45 l/d

25. 150 minutes a week of
moderate-intensity aerobic
physical activity or 75
minutes a week of
vigorous-intensity aerobic
physical activity.
300 minutes a week of
moderate physical activity
or 150 minutes a week of
vigorous aerobic physical
activity.
To improve fitness For additional health benefits
Muscle-strengthening activities ≥ 2 days a week.
Recommended levels
of physical Activity for
adults aged 18-64
years.
WHO
*

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Schedule a walking time.
Take a walk with a friend instead of a café.
Play outside with your kids.
Take a 5 minute walk every 45 minutes of sitting.
Take a lap around the office.
Use the stairs.
Stretch during TV time.
Plant a garden.
Park at a distance.

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 Stick to a sleep schedule. Set aside 8 hours for sleep
at night.
 Pay attention to what you eat and drink. Don't go to
bed hungry or stuffed.
 Create a restful environment.
 Include physical activity in your daily routine.
 Limit daytime naps.
 Manage worries.
* Mayo Clinic and National Sleep Foundation

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The way we respond to stress makes a difference
 Accept what you cannot control.
 Do your best- perfection is not a destination.
 Maintain a positive attitude.
 Surround yourself with positive people.
 Learn what triggers your anxiety.
 Organize.
 Learn to say NO!

30. Step 4
Just do it!
Step 5
Reevaluate

32. Some helpful tools
 BMI Calculator
https://www.moh.gov.sa/en/HealthAwareness/MedicalTools/Pages/BodyMassIndex.aspx
 General Authority of Statistics- KSA- https://www.stats.gov.sa/en/news/431
 Dehydration Calculator https://www.hydrationforhealth.com/en/hydration-tools/hydration-calculator/
 Stress Level Test https://www.psycom.net/stress-test
 Calorie Calculator
https://www.moh.gov.sa/en/HealthAwareness/MedicalTools/Pages/CalorieCalculate.aspx
 MyPlate. https://www.myplate.gov/
 My Fitness Pal. https://www.myfitnesspal.com/

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