Kusal Goonewardena, APA Sports Physiotherapist and Head of Sports Medicine at Elite Akademy Sports Medicine Global, covers 1. The major causes of death is Sri Lanka 2. Benefits of overcoming these issues 3. The six steps to overcome them 4. How quickly you can see results

1. ELITE AKADEMY SPORTS MEDICINE 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 Sport Since 1999
Founder/Director of 3 Sports Medicine Clinics
Australia

3. Over 55,000 Treatment Sessions in
Sports Injuries & Performance

4. Melbourne University Sports Physio Since 2002

5. Lecturer, Consultant
Australia, China, Singapore, Sri Lanka, India

6. Author
My latest Releases

7. AWARD WINNING

8. Problems and challenges
facing Sri Lankans today

9. Top 5 Causes of 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
Sri Lankans
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 Economic Foundation (NEF)

14. Measure Life Satisfaction,
Life Expectancy & Ecological Footprint

15. The Value of Solving
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 TO TAKE.
For you and your
FAMILY.

23. STEP #1
-Good vs Bad Muscle-
Relaxed Muscle
-Uncooked meat
-Jelly Like
Working Out
-Cooked meat
-Firm/Springy
NO!
-Ropey
-Metal Rods

24. STEP #2
-Posture-

25. STEP #2
-Posture-

26. STEP #2
-Posture-

27. STEP #2
-Posture-
‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!

28. STEP #3
-10,000 STEPS PER DAY -

29. STEP #4
-TWO SESSIONS OF TRAINING PER
WEEK-
40-60 MIN EACH

30. STEP #5
-HIGH INTENSITY INTERVAL TRAINING-
3 MINUTES: TWICE A WEEK

31. STEP #6
-Track your fitness-
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 your fitness-
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 your fitness-

34. STEP #6
-Track your fitness-

35. STEP #6
-Track your fitness-

37. The 6 Steps to Happiness
- Nutshell Version -

38. Your Checklist
Minimum Good Healthy Living
Good/Bad Muscle
Posture (Sitting)
10,000 steps / day
Training Sessions
HIIT (6 min / week)
Garmin – Performance Tracking
Nutrition
Sports Physio

39. Frequently Asked Questions

40. FAQ
HOW QUICKLY WILL I SEE RESULTS?
21 days to see changes
A further 21 days to consolidate habits

41. FAQ
WHAT CHANGES WILL I NOTICE IN
30 DAYS?
More energy, better sleep,
good appetite, weight loss, Better Heart
Rate, Improved fitness

42. FAQ
WHAT HAPPENS AFTER 30 DAYS?
People usually stop wearing their fitness
watch.
KEEP IT ON!
The first 100 days are crucial to see
trends.

43. FAQ
CAN 3 MINUTES OF EXERCISE HELP
PREVENT HEART ATTACKS?
Yes
HIIT helps
Decrease cholesterol, corrects blood
pressure, decrease waistline and
improves fitness

44. FAQ
CAN MY CHILDREN WEAR 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 THIS TECHNOLOGY
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 YOU RECOMMENDING
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 THE WARRANTY?
Garmin provides a 1 Year Warranty
through Garmin Sri Lanka

48. FAQ
WHAT IS THE FIRST THING I SHOULD
DO?
Wear your Garmin Vivoactive HR
GET YOUR BASELINE SCORES

49. kusal@eliteakademy.com
www.facebook.com/EliteAkademy
CONTACT KUSAL GOONEWARDENA

50. Wishing you and
your families a healthy and
happy future!
Thank You!