Physical Activity, Eating Fruits and Vegetables, and Drinking Water

1
Physical Activity, Eating Fruits and Vegetables,
and Drinking Water

• The facts about sustainability and removing
  barriers

2
Shared behaviors of healthy people over a
lifetime

• Regular, consistent physical activity
• Eat fruits and vegetables
• Sufficient sleep
• Drink water or healthy beverages
• Limit processed food

3
Environment and Policy

• Policy and environmental changes support
  individual behavior change. Many social
  marketers get caught up in developing strategies
  to get individual-level behavior change without
  complementing those strategies with policy and
  environmental changes.
• CDC, sent to us about a month ago.

4
Addition before Subtraction

• Its about adding health not losing weight
• Diets show little if any sustainable long-term
  positive effect
• Too much too soon- not sustainable

5
Additions

• Recording behaviors increases long-term
  sustainability
• Celebrate success- reward yourself but dont
  involve food
• Add a fitness/health cheerleader to your circle
  of friends
• Put up signs, cards, etc to advertise and remind
  yourself

6
Advertising

• Bombarded by food, diet ads
• You cant do it alone Only for those who want
  to burn fat
• Promote your goals- multiple effective
  interventions use prompts-health cheerleaders,
  cards, notes, pictures

7
Physical activity/nutrition most mentioned
Barrier?

• Time?
• Transportation?
• Cost/money?
• Information/education?
• Your environment?
• Your support system?

8
Biggest Barrier is

• Valueis it valuable to youis it important
• Is it a need
• Is it a want
• Some will love it- Some will treat it like taxes
  and going to the dentist

9
Physical Activity

• 30 min a day is recommended
• Weightlifting 2 days a week is recommended
• Better fitness relates to better health
• Sweat
• Get your heart rate going- within reason
• Muscle is good- safety, balance, metabolism,
  immune system

10
Barriers

• I dont have time to do 30 min
• Other ways
• Walk everywhere- most common activity for those
  who lost weight and kept it off
• Walking shoes should be visible and accessible
• Record times, distances, locations
• Set short term schedules and goals
• Groups can help or hinder- prompts, calls

11
Physical activity topics

• Pedometers
• Best time to exercise
• Best exercise
• Fitness club vs nature
• Most common injuries- Shoulders, knees, lower
  back
• Resistance training/weightlifting- keep in sight

12
Nutrition

• Recommendations
• 7-9 servings(41/2 cups) of fruits/vegetables
• Only 2 from juice
• Highest recommended- raw
• Vary the kinds you eat

13
Barriers

• Cost- during addition it costs more in the
  beginning
• Availability
• I dont like them
• Kids wont eat them- preparation/value of parent

14
Ways to increase

• Food diary
• Fruit bowl, cut it up, clear containers, top
  shelf, ready to take
• Every meal every person- policy
• Eat fruit/veg first
• Use words like treat and dessert for young
• Use multiple recipes, mix favorites

15
Nutrition Topics

• Water- immediate area, have/order every meal
• Curb appetite- gum, while cooking
• Green tea
• When to eat carbs, protein
• Wine/grape juice/grapes

16
Set Yourself up to Succeed

• Understand and define the goal, record your
  progress
• Prepare your environment to succeed
• Establish policies to succeed and stick to them
• Create a support system, communication
• Get a health cheerleader
• Never lose the value