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The HEALTHY Me!!
The HEALTHY Me!!

Bradley Fryer

Bhons (Biokinetics)

The Current Me…
The Current Me…

To get to the next level in a building, I use the?

I am currently exercising for … min per week? I exercise … times a week?

I drink … cups of water per day?

I eat … fruit(s) per day?

I eat red meat … times a week?

a week?  I drink … cups of water per day?  I eat … fruit(s)
Red Light Alert…
Red Light Alert…
Red Light Alert…
Red Light Alert…
Red Light Alert…
Red Light Alert…
Red Light Alert…

Words of Wisdom…

Words of Wisdom…
Wellness…
Wellness…

The art of being well

A constant and deliberate strive

towards being healthy and achieve

the highest potential for well-being in all areas of life and keeping it that

way(Erin van Niekerk)

Wellness Dimensions…
Wellness Dimensions…
Wellness Dimensions… SOURCE: WELLNESS by Erin van Niekerk

SOURCE: WELLNESS by Erin van

Niekerk

Physical health…
Physical health…

Physical health means not

only freedom from disease but includes physical

means not only freedom from disease but includes physical fitness as well. Physical fitness can positively
means not only freedom from disease but includes physical fitness as well. Physical fitness can positively

fitness as well.

from disease but includes physical fitness as well. Physical fitness can positively affect your health by

Physical fitness can positively affect your health by reducing your risk of disease and improving your quality of life.

Physical fitness can positively affect your health by reducing your risk of disease and improving your
Benefits of Exercise…
Benefits of Exercise…

Circulation

Regulation of glucose Bone mass Longevity Self image

Sleeping pattern Muscle tone and strength Stress management Release and distribution of endorphins

Metabolism

pattern Muscle tone and strength Stress management Release and distribution of endorphins Metabolism Blood pressure

Blood pressure

Risk factors…
Risk factors…
 Family history  Tobacco smoking  Hypertension  Dyslipidemia  Diabetes  Obesity 
Family history
Tobacco smoking
Hypertension
Dyslipidemia
Diabetes
Obesity
Sedentary Lifestyle
Stress
Tobacco smoking  Hypertension  Dyslipidemia  Diabetes  Obesity  Sedentary Lifestyle  Stress
Smoking…
Smoking…

4300 chemicals - 400 are TOXIC

Leading Cause of Cancer

Second-Hand Smoke BIG RISK

Effect on the body:

 Nicotine- increase HR and BP and prevents effective transport of O2  Irregular heartbeat
Nicotine- increase HR and BP and
prevents effective transport of O2
 Irregular heartbeat
Increases atherosclerosis
increase HR and BP and prevents effective transport of O2  Irregular heartbeat  Increases atherosclerosis
increase HR and BP and prevents effective transport of O2  Irregular heartbeat  Increases atherosclerosis
increase HR and BP and prevents effective transport of O2  Irregular heartbeat  Increases atherosclerosis
Hypertension…
Hypertension…

Known as the “silent killer”

Normal Values = 120/80mmHg

as the “silent killer”  Normal Values = 120/80mmHg  Higher BP = Higher Risk of

Higher BP = Higher Risk of CVD

Exercise LOWERS resting BP

“silent killer”  Normal Values = 120/80mmHg  Higher BP = Higher Risk of CVD 
Cholesterol…
Cholesterol…

One of the biggest causes of atherosclerosis

Two Types of Cholesterol

 HDL- Good cholesterol  LDL- Bad cholesterol
 HDL- Good cholesterol
 LDL- Bad cholesterol

Exercise increases the HDL

 Two Types of Cholesterol  HDL- Good cholesterol  LDL- Bad cholesterol  Exercise increases
Diabetes…
Diabetes…

Increased Blood Glucose Levels

IDDM & NIDDM

Increases risk of developing:

Kidney disease

Blindness Nerve damage

Stroke

Increases risk of developing:  Kidney disease  Blindness  Nerve damage  Stroke  3

3 Way Management Plan

Increases risk of developing:  Kidney disease  Blindness  Nerve damage  Stroke  3
Increases risk of developing:  Kidney disease  Blindness  Nerve damage  Stroke  3
Obesity…
Obesity…

Associated with high BP and cholesterol

Fat distribution patterns affects the risk of CHD

Waist-Hip Ratio

Men > 0.95

Women > 0.8

 Fat distribution patterns affects the risk of CHD  Waist-Hip Ratio  Men > 0.95
 Fat distribution patterns affects the risk of CHD  Waist-Hip Ratio  Men > 0.95
Sedentary Lifestyle…
Sedentary Lifestyle…

Less than 30min of moderate intensity

exercise at least 3 days of

the week

Smaller intervals acceptable (E.g. 3 x 10min per day)

of moderate intensity exercise at least 3 days of the week  Smaller intervals acceptable (E.g.
Stress…
Stress…

Increases CVD

Exact link still unclear

Hormonal?

Coping Mechanisms

Smoking

Increase the risk of both hypertension and elevated blood cholesterol

Hormonal?  Coping Mechanisms  Smoking  Increase the risk of both hypertension and elevated blood
Hormonal?  Coping Mechanisms  Smoking  Increase the risk of both hypertension and elevated blood
Insomnia…
Insomnia…

Decrease brain activity and function

Impaired short term memory

Decreased concentration and alertness

Decreased ability to handle stress
Decreased ability to handle
stress

Suppressed immune system

Decreased ability to handle stress Suppressed immune system Dramatic increase in weight gain-hormone levels (Leptin
Dramatic increase in weight gain-hormone levels (Leptin and Ghrelin) Higher levels of depression
Dramatic increase in weight
gain-hormone levels (Leptin
and Ghrelin)
Higher levels of depression

Irritability

Slower reaction time

Slurred speech and tremors

levels (Leptin and Ghrelin) Higher levels of depression Irritability Slower reaction time Slurred speech and tremors
Heart Disease…
Heart Disease…

CVD = Highest Cause of Death World-Wide In SA a Heart Attack Occurs Every 12 Minutes

Cardiovascular disease:
Cardiovascular disease:

Any disease that affects the heart and/or blood vessels.

Any disease that affects the heart and/or blood vessels. Coronary artery disease: Stroke: Blockage of one
Coronary artery disease:
Coronary artery disease:
the heart and/or blood vessels. Coronary artery disease: Stroke: Blockage of one or more coronary (heart)
Stroke:
Stroke:

Blockage of one or more coronary (heart) arteries, reducing

blood flow to heart muscle.

Stroke occurs when the blood supply to the brain is reduced for a prolonged period of time.

Burden of CVD in SA…
Burden of CVD in SA…

Estimated 1 in 3 men and 1 in 4 women

will suffer from heart disease before age 60

About 130 heart attacks and about 240

strokes occur daily, ¼ of these resulting in death!

Absenteeism costs the economy…

¼ of these resulting in death! Absenteeism costs the economy… R 19 billion/year (Heart and Stroke

R 19 billion/year (Heart and Stroke Foundation, 2008)

How it Works…
How it Works…
How it Works…
How it Works…
Stroke… A Stroke occurs when the blood supply to the brain is reduced for a
Stroke…
A Stroke occurs when the blood supply
to the brain is reduced for a
prolonged period of time.

80% of all people suffer from LBP

80% of all people suffer from LBP 1. Lifting Heavy objects: ¼ x of your body

1. Lifting Heavy objects:

80% of all people suffer from LBP 1. Lifting Heavy objects: ¼ x of your body

¼ x of your body weight = compression

force 4 x body weight on L2 joint.

2. Muscle Weakness and Imbalances.

Preventing Back Injuries…

Preventing Back Injuries… 1. What is the weight of the object? 2. Is the shape of
Preventing Back Injuries… 1. What is the weight of the object? 2. Is the shape of

1. What is the weight of

the object?

2.

Is the shape of the object awkward?

3.

Is assistance

needed?

Correct Lifting Technique…
Correct Lifting Technique…
Correct Lifting Technique… Feet shoulder-width apart Squat down to lift close to the load Secure grip

Feet shoulder-width apart

Correct Lifting Technique… Feet shoulder-width apart Squat down to lift close to the load Secure grip

Squat down to lift close to the load

Secure grip & try to hug the load grip & try to hug the load

close to the load Secure grip & try to hug the load Lift gradually using your

Lift gradually using your legs

to the load Secure grip & try to hug the load Lift gradually using your legs

Keep chin up = straight back

to the load Secure grip & try to hug the load Lift gradually using your legs
When Standing…
When Standing…
Change directions by pointing your feet and turn your whole body - avoid twisting at
Change directions by pointing your
feet and turn your whole body - avoid
twisting at your waist.
Put load down slowly.
Put load down slowly.

Make Up of A Fitness Program…

Make Up of A Fitness Program…
Make Up of A Fitness Program…
Make Up of A Fitness Program…
Make Up of A Fitness Program…

Important Considerations…

Individuality

Everyone is Different

Responders vs Non- Responders

Specificity

Goals, Goals, Goals! Must have a purpose

is Different  Responders vs Non- Responders  Specificity  Goals, Goals, Goals!  Must have
is Different  Responders vs Non- Responders  Specificity  Goals, Goals, Goals!  Must have

Important Considerations…

Overload

Body must be stressed

in order to adapt Threshold

Progression

Moving on Up…slowly

 Overload  Body must be stressed in order to adapt  Threshold  Progression 
 Overload  Body must be stressed in order to adapt  Threshold  Progression 

Important Considerations…

Recovery Give the body time to rest Time dependant on activity intensity

Important Considerations…  Recovery  Give the body time to rest  Time dependant on activity

Take care of your body and your

body will take care of you!
body will take
care of you!

Thank You…

Thank You…