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Pfeifer2011Lebensstilaenderung und Bewegung

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Pfeifer2011Lebensstilaenderung und Bewegung

  1. 1. Lebensstiländerung und Bewegung<br />Klaus Pfeifer<br />AG Bewegungstherapie<br />
  2. 2.
  3. 3. Körperliche Aktivitäten, physiologische Wirkungen <br />und Gesundheitseffekte<br />(Powell et al., 2010, S. 53)<br />
  4. 4. Körperliche Aktivität und Sterblichkeit<br />Inactive vs. Low:<br />RR -14% ≙ 3 JahrehöhereLebenserwartung<br />Aktivitätskategorien:<br />Inactive: <3,75 METh<br />Low: 3,75-7,49 METh<br />(≙ 15min moderate KA /Tag)<br />Medium: 7,5-16,49 METh<br />High: 16,5-25,49 METh<br />Very High: > 25,49 METh<br />(Wen et al., 2011, S.5)<br />
  5. 5. Kardiorespiratorische Fitness und Sterblichkeitbei Gesunden und Menschen mit metabolischem Syndrom<br />(Katzmarzyk et al., 2004, S. 1095)<br />
  6. 6. Körperliche Aktivität und Gesundheit<br />Aktuelle Empfehlungen der WHO für Erwachsene zwischen 18-64 Jahren<br /><ul><li>mindestens 150 Minuten moderat-intensive aerobe körperliche Aktivitäten (z.B. zügiges Gehen) pro Woche
  7. 7. oder mindestens 75 Minuten intensive aerobe körperliche Aktivität (z.B. Laufen)
  8. 8. intensive und moderate Aktivitäten können gemischt werden
  9. 9. Dauer einer Einheit mind. 10 Minuten
  10. 10. für zusätzliche Gesundheitseffekte sollten Erwachsene das Ausmaß an moderat-intensiver körperlicher Aktivität auf 300 Minuten pro Woche ausweiten oder 150 Minuten pro Woche intensiver aerob körperlich aktiv sein
  11. 11. zusätzlich 2 x pro Woche Kräftigungsübungen für alle großen Muskelgruppen</li></li></ul><li>(Rütten et al., 2005, S. 9)<br />
  12. 12. Wie oft treiben Sie Sport oder trainieren Sie? Antwort: Nie<br />(Europäische Kommission, 2010, S. 12)<br />
  13. 13. Körperliche Aktivität in den USA (n = 175,246 aus 49 Staaten)<br />Inactive: no reported physical activity<br />Insufficient: some physical activity but not for recommended duration or frequency <br />Recommended: > 5 x 30min moderate/weekor > 3 x 20 vogorous/week<br />(Hootmann et al., 2003, S. 134)<br />
  14. 14. „Bewegen Sie sich mindestens 3 x 30 min pro Woche in einer moderaten Intensität“<br />Nur jedem 2. Herzinfarktpatient gelingt es nach einem halben Jahr dieser ärztlichen Empfehlung nachzukommen!<br />(Chow et al., 2010)<br />
  15. 15. Haben Bewegungstherapeuten das passende Handwerkszeug?<br />11<br />
  16. 16. 9<br />Ich möchte mich mehr bewegen!<br /> Problem: Motivation tatsächliches Verhalten<br />d<br />
  17. 17. 9<br />(mod. n. Schwarzer , 2008)<br />
  18. 18. 9<br />(Conn et al. 2008, Dunbar-Jacob et al. 2007, Marks et al. 2005a,b)<br />
  19. 19. 28 Techniken der Verhaltensbezogenen Bewegungstherapie (VBT)<br />Steigerung der Volition (7)<br />Steigerung der Motivation (21)<br />(Geidl et al., in Druck)<br />
  20. 20. Techniken zur Steigerung der Steigerung der Motivation<br />
  21. 21. Vielfältige Bewegungserfahrungen generieren<br />
  22. 22. Analyse des eigenen Bewegungsverhaltens<br />
  23. 23. Sitzende Freizeit<br />Je weniger, desto besser<br />Krafttraining<br />2-5x pro Woche<br />Mindestens 10 Minuten<br />Ausdauersport<br />3-7 Tage pro Woche<br />Mind. 10 Minuten am Stück<br />Alltagsbewegung<br />möglichst täglich<br />Bekanntmachen mit den Bewegungsempfehlungen<br />An mindestens 5 Tagen der Woche 30 min körperlich aktiv sein = mind. 150 min/Woche! <br />
  24. 24. Infos zur Durchführung gesundheitssportbezogener Aktivitäten<br />
  25. 25. Information zur optimalen Dosis vermitteln<br />Moderate körperliche Aktivität 3-6<br />Schwere körperliche Aktivität >6<br />
  26. 26. Infos über Konsequenzen von körperlicher (In-)Aktivität vermitteln<br />(Huber et al., 2011, S. 3 )<br />
  27. 27. Kosten-Nutzen-Analyse<br />Nutzen<br /><ul><li>Freunde treffen
  28. 28. Entspannung danach
  29. 29. Leistungsfähigkeit im Alltag
  30. 30. Kognitiv leistungsfähig
  31. 31. tolle Figur
  32. 32. Gewicht
  33. 33. Anerkennung der anderen
  34. 34. Wette gewinnen</li></ul>Kosten<br /><ul><li>Nerven (viel zu anstrengend)
  35. 35. zeitintensiv
  36. 36. Soziale Kosten (Blamage)</li></li></ul><li>Mein Bewegungsziel<br />Nach der Rehabilitation möchte ich mich mindestens so viele Minuten / Woche bewegen:<br />Mein Ziel<br />
  37. 37. Techniken zur Steigerung der Volition<br />
  38. 38. Bewegungsplan formulieren<br />
  39. 39. Barrieren identifizieren – Bewältigungspläne erarbeiten<br />
  40. 40. Selbstbeobachtung anleiten und einsetzen<br />
  41. 41. EvidenzbasierteEmpfehlungen der AG Bewegungstherapie<br /><ul><li>Kombinierter Einsatz verschiedener verhaltensbezogener Techniken:
  42. 42. Selbstbeobachtung und Selbstbeobachtungsmaterialien in Kombination mit
  43. 43. Vertragsvereinbarungen, vielfältige Bewegungserfahrungen generieren, Feedback über die eigene Bewegungsleistung und Einsatz von Belohnungen (I, A)
  44. 44. Kombination von Handlungs- und Bewältigungsplänen zur Aufnahme KA nach Reha (I, A)
  45. 45. Handlungs-/Bewältigungsplanung und aktive Handlungskontrolle zur Aufnahme und langfristigen Aufrechterhaltung von KA nach Reha (I, B)
  46. 46. Integration kombinierter motivationaler und volitionaler Techniken in die Bewegungstherapie ist wirksam zur Förderung der KA (I, C)
  47. 47. für optimale Steigerung der körperlichen Aktivität zur selben Zeit keine andere gesundheitsrelevante Verhaltensweisen ändern (IIa, A) </li></ul>(Geidl et al., in Druck)<br />
  48. 48.
  49. 49. Dankeschön!<br />Klaus Pfeifer<br />AG Bewegungstherapie<br />

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