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6 Steps for Healthy Living in Sri Lanka
The document outlines a six-step program for healthy living in Sri Lanka, emphasizing the importance of effective exercise to combat issues like obesity and chronic diseases, with statistics highlighting the health landscape. It suggests practical measures such as achieving 10,000 steps daily, engaging in two training sessions weekly, high-intensity interval training, and utilizing fitness tracking devices for better health management. The author, Kusal Goonewardena, promotes the use of technology like Garmin devices to help individuals monitor their fitness and health metrics effectively.
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6 Steps for Healthy Living in Sri Lanka
- 1. ELITE AKADEMY SPORTSMEDICINE GLOBAL 6 STEPS FOR HEALTHY LIVING IN SRI LANKA Kusal Goonewardena Head of Sports Medicine Elite Akademy Sports Physiotherapy University of Melbourne
- 2. Physiotherapist in SportSince 1999 Founder/Director of 3 Sports Medicine Clinics Australia
- 3. Over 55,000 TreatmentSessions in Sports Injuries & Performance
- 4. Melbourne University SportsPhysio Since 2002
- 5. Lecturer, Consultant Australia, China,Singapore, Sri Lanka, India
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- 8. Problems and challenges facingSri Lankans today
- 9. Top 5 Causesof Death in Sri Lanka Source: WHO, World Bank, UNESCO Coronary Heart Disease Stroke Diabetes Mellitus Influenza & Pneumonia Lung Disease
- 10. “Within a generation,Sri Lankans have moved from an agrarian culture to a more sedentary urban lifestyle…” World Health Organization 2014 Sedentary Lifestyle WHO, Norwegian Institute of Public Health 2009 80% of the world’s population do not get SUFFICIENT exercise
- 11. Obesity and Overweight SriLankans Source: Forbes, WHO 7.4% of Sri Lankans are Obese 29% men 41% women
- 12. Healthcare Costs –Sri Lanka Heart Disease alone costs USD 35,000,000 per year 219,000 per year are admitted with heart disease Ministry of Health, Sri Lanka World Health Organization
- 13. - New EconomicFoundation (NEF)
- 14. Measure Life Satisfaction, LifeExpectancy & Ecological Footprint
- 15. The Value ofSolving These Problem
- 16. Effective Exercise =Live Longer Source: Holioszy et al ’85Age %Surviving Extends lifespan by 9% = 7yrs.
- 17. Effective Exercise =Decreased Risk of Death Source: Oivind Rgnomo TED 2014 Blair et al JAMA ‘85 Unfit Fit Unfit Fit Unfit Fit 100% 56% 52% 33% Test 1 Test 2 Risk of death 5 years 5 years
- 18. Effective Exercise =Children Smarter Source: California Physical Fitness Tests, 2004
- 19. Effective Exercise =Less Obesity Source: Spark by John Ratey MD 2012 0 5 10 15 20 25 30 35 Obesity (California 2002) % No Program Daily Program
- 20. EXERCISING MOTHER =Smarter Offspring Source: Keith Baar TED 2011 Kim et al ‘07 Offspring born to a mom that exercised during pregnancy lean faster than those from a sedentary mom
- 21. Effective Exercise =Cognitive Changes (Brain derived neurotropic factor BDNF activated – keeps brains young) Source: Kramer et al 2014, Suzuki et al 2012 Spark by John Ratey MD 2012 • Long term memory • Attention • Decision making Creativity Better problem solving Decrease chance of Alzheimer’s
- 22. THE STEPS TOTAKE. For you and your FAMILY.
- 23. STEP #1 -Good vsBad Muscle- Relaxed Muscle -Uncooked meat -Jelly Like Working Out -Cooked meat -Firm/Springy NO! -Ropey -Metal Rods
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- 27. STEP #2 -Posture- ‘Grow’ Tall Standat your height Good Posture In 21 Days!
- 28. STEP #3 -10,000 STEPSPER DAY -
- 29. STEP #4 -TWO SESSIONSOF TRAINING PER WEEK- 40-60 MIN EACH
- 30. STEP #5 -HIGH INTENSITYINTERVAL TRAINING- 3 MINUTES: TWICE A WEEK
- 31. STEP #6 -Track yourfitness- activity sleep weight calories Auto goal counts a upload mode Bone Mass Full circle of wellness and weight management V Intro Key USPs Sales ToolsThe vívo family
- 32. STEP #6 -Track yourfitness- asy access to users face. Intro Key USPs Sales ToolsThe vívo family series ect app ou focus on fitness/wellness goals with easy access to sharing via the Garmin Connect online community. ping you beat yesterday, we’ve added Garmin e cues to move if you’re not on track to meet your you do hit those milestones. Plus, you’ll get sleep erts that become like virtual coaches. by Garmin Connect Mobile, allowing users esh graphical and easy-to-navigate interface. re app V Intro Key USPs Sales ToolsThe vívo family
- 33. STEP #6 -Track yourfitness-
- 34. STEP #6 -Track yourfitness-
- 35. STEP #6 -Track yourfitness-
- 37. The 6 Stepsto Happiness - Nutshell Version -
- 38. Your Checklist Minimum GoodHealthy Living Good/Bad Muscle Posture (Sitting) 10,000 steps / day Training Sessions HIIT (6 min / week) Garmin – Performance Tracking Nutrition Sports Physio
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- 40. FAQ HOW QUICKLY WILLI SEE RESULTS? 21 days to see changes A further 21 days to consolidate habits
- 41. FAQ WHAT CHANGES WILLI NOTICE IN 30 DAYS? More energy, better sleep, good appetite, weight loss, Better Heart Rate, Improved fitness
- 42. FAQ WHAT HAPPENS AFTER30 DAYS? People usually stop wearing their fitness watch. KEEP IT ON! The first 100 days are crucial to see trends.
- 43. FAQ CAN 3 MINUTESOF EXERCISE HELP PREVENT HEART ATTACKS? Yes HIIT helps Decrease cholesterol, corrects blood pressure, decrease waistline and improves fitness
- 44. FAQ CAN MY CHILDRENWEAR A FITNESS WATCH TOO? Yes We highly recommend getting your children MOVING Wearing a fitness watch will SHOW kids what they need to do
- 45. FAQ IS WEARING THISTECHNOLOGY IMPORTANT? This is the way of the future. You become the CEO of your BODY. You are in more control when you know the metrics of your body.
- 46. FAQ WHY ARE YOURECOMMENDING GARMIN? It is best GPS watch It works in Sri Lanka’s humidity Can SWIM with it Only wearable tech that provides GPS for the whole family, for the most rugged conditions.
- 47. FAQ WHAT IS THEWARRANTY? Garmin provides a 1 Year Warranty through Garmin Sri Lanka
- 48. FAQ WHAT IS THEFIRST THING I SHOULD DO? Wear your Garmin Vivoactive HR GET YOUR BASELINE SCORES
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- 50. Wishing you and yourfamilies a healthy and happy future! Thank You!