Take responsibility for being healthy until old age. Start adopting healthy lifestyles while you are still young. Eating and exercise are habits. Develop good eating habits and lifestyle now.

1. Staying Healthy and Young Beyond 40
Presented by:
Melissa Hanson, Eiman Habani, John Agboola, Sasidhar Mittapalli
Department of Health Sciences and Social Work
Western Illinois University
Macomb, IL
Polls at www.pollev.com/johnagboola612

2. Knowledge and Practice
●There is a lot of information on staying healthy.
●Many people come across these array of information on daily basis
●Yet, many young people chose ‘freedom’ and ‘adventure’, a life of fun
because ‘they are young’… or because they are pursuing life goals.
●Soon life catches up with all.
●By the time many people reach 35-40 years, their body begin to reflect the
effects of the years of reckless fun or study/work related stress.
●Have you wondered why most chronic illnesses/pain begin after 40?

3. Let’s get practical
●Personal Assessment (respond at pollev.com/johnagboola612)
○On the scale 1-10, what do you score your diet? Very healthy and
disciplined – 10, unhealthy and uncensored -1
○On the scale 1-10, what do you score your level of weekly
activities/exercise? Very adequate for my cardiovascular and physical
health -10, grossly inadequate (only work gets me moving) – 1
●Important Questions
○Why is it difficult to eat healthy?
○Why do I need to exercise?
○Should living healthy be hard?

14. Note this ….
●Everyone is a product of habits
○ Naturally we need motivation to move out of our comfort zone
○ That motivation must come through knowledge and not via ill-health nor
the evidence of it.
●Life is movement and good health is related to diet.
○ Diet + Adequate Exercise = Good health
○ Sound relationships = great emotional health.
● Life Expectancy vs Healthy Life Expectancy
❖With our presentation we hope to motivate you towards healthy living.

15. Ideal Diet: Practical Tips Cont.
●It takes effort and persistence (sometimes more money) to improve on our diet and
eating habits.
Tips:
● Plan your meals
○ Wide variety of homemade food & increase fruits and vegetables
● Keep track of how much you eat and what you are consuming
○ Everyone has different dietary needs/restrictions
● Drink water
● Get others to join your diet change with you
● Adapt your tastes gradually
● Think of the future (if I live long enough…)

16. Ideal Diet: Cost
● The more money spent on eating healthy will end up costing less than it
will in your future.
○ Less money spent on doctor visits, medication, illness/injury ER trips
● Not eating healthy can cost you:
○ Less years of your life
○ Less of an ability to do the things you enjoy
○ More medical conditions

17. Ideal Diet: Practical Tips
●Watch what you consume
○ Fruit, Vegetables, Meat vs. Processed fast food.
○ Variety of food everyday
●Basal Metabolic Rate (BMR) is the amount of energy (calories) your body
needs while resting (Utah Department of Health, 2020).
○ Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x
age in years) = BMR
○ Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age
in years) = BMR

18. Ideal Diet: With Exercise
● To determine your total daily calorie needs,
multiply your BMR by the appropriate activity
factor, as follows:
○ If you are sedentary (little or no exercise) : Calorie-
Calculation = BMR x 1.2
○ If you are lightly active (light exercise/sports 1-3
days/week) : Calorie-Calculation = BMR x 1.375
○ If you are moderately active (moderate
exercise/sports 3-5 days/week) : Calorie-Calculation
= BMR x 1.55
○ If you are very active (hard exercise/sports 6-7 days a
week) : Calorie-Calculation = BMR x 1.725

19. Diet is not enough! Life is Movement
●Industrialization came with its own problems:
Higher levels of stress with reduced levels of
activity.
●Office work replaces farm work, Driving
replaced trekking, career pursuit replaced
seeking harmony within the family.
●Obesity appeared as diets changed from home
made foods to fast paced subs/pizza/etc.
●Now, for every ounce of comfort, we spend
money and time to keep trim.

20. Vital Statistics! How healthy are you?
●Methods of assessing how healthy you are
based on your stature
○Waist hip ratio
○Abdominal circumference vs height
○Abdominal skin thickness (depth of fat)
●Methods of assessing how many
calories/day you need to consume compared
to what you consume.
●Methods of assessing how many
calories/day you need to burn via exercise

21. Exercise
●Define the purpose; physical exercise is meant to achieve 5 main things: agility,
endurance, flexibility, strength, and power.
●Sometimes you define what form of exercise you need
●Generally, exercise keeps us fit, ensures good health, sound mind, great emotions
and helps maintain our posture.
●The best is to integrate increased activity into your daily routine.

22. Exercise Right
● It's recommended to do at least 30 minutes
of moderate intensity physical activity.
● If 30 minutes seems too much to you, don't
worry, as some activity, however light, is
better for your health than none at all.
● Walking - easy, affordable and available for
everyone.
● Cycling - an aerobic activity, which gives all
your body a full workout.
● Swimming or hydrotherapy - unlimited
benefits (can’t list them all here)

23. To Do List
● Stretching while watching TV
● Resistance training
● Balancing 3-4 times per week
● Core is a key exercise above 40
● Zumba or pick a sport you like. Playing
soccer, badminton is funny, enjoyable, and
comfortable

24. More Tips to Stay Healthy
● Chat with your general
practitioner/ exercise physiologist
● Cut down on alcohol
● Motivate yourself
● Drink water
● Stairs and walking
● Stock up on healthy food
● Keep your social life

25. Greta Pontarelly, 61, Pole Dancer 78-Year-Old Skateboarder Lloyd
Kahn

26. 108-Year-Old Robert Marchand Stanislaw Kowalski, 104
Years Old

27. You Reap what you sow
you eventually have to face up to the consequences of your actions.

28. Conclusion
● We hope we have been able to motivate you further in your desire to stay
healthy and young beyond 40.
● That you will incorporate a healthy diet and regular exercise into daily
living
● That beyond 60, you would be ale and hearty, enjoying good health and
having sound relationships.
● Please assess our presentation on pollev.com/johnagboola612

29. Sources:
● Utah Department of Health. (2020). How Many Calories Do You Need? Retrieved from
http://www.checkyourhealth.org/eat-healthy/cal_calculator.php
● Health Engine. (2019, March 20). Improving your diet - Lifestyle information: myVMC. Retrieved from
https://healthengine.com.au/info/improving-your-diet