Setting and Reaching Wellness Goals

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• Setting and Reaching Wellness Goals
• Presented by
• Hancock County Health Commissioner
• Dr. Greg A. Arnette, MD

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ADULT BMI CHART
UNDERWEIGHT
NORMAL WEIGHT
OVERWEIGHT
OBESE
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HEALTH RISKS OF BEING OVERWEIGHT

• Type 2 diabetes (high blood sugar)
• High blood pressure
• Heart disease and stroke
• Some types of cancer
• sleep apnea (when breathing stops for short
  periods during sleep)
• Osteoarthritis (wearing away of joints)
• Gall bladder disease
• irregular periods
• Problems with pregnancy, such as high blood
  pressure or increased risk for cesarean section
  (c-section)

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Lose it slowly, keep it off!

• Losing weight slowly means you've had time to
  adopt new behaviors, like eating less and
  exercising more.
• And when you focus on the process of changing
  your habits --- not just on losing weight --
  those new and healthier habits will be a big
  boost in helping you attain your weight loss
  goals.

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• Its the expectation that we can simply diet it
  away easily.
• Many people set unrealistic goals for how long it
  will take to lose excess pounds or to get into
  shape.

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Poisoning of Aliens . . .
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Your Trusted Friends . . .
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Steps to Achieve Your Goal

• Write down your goal.
• Put notes around to remind you of your goal.
• Keep a log to monitor your progress and see how
  far you have come.
• Keep your goal a priority.
• Tell someone else about your wellness goal.
• Reward yourself along the way.

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• The best way to start is to set smaller,
  realistic goals.
• The question is How do you set realistic weight
  loss goals?
• The first thing to remember is to talk your
  weight loss plans over with your doctor.

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Achieving Your Goal Takes Time

• Give yourself permission not to expect
  perfection.
• Take one moment (or one day) at a time.
• Change is a process

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Setting a Wellness Goal

• Assess your health risks and needs for
  improvement.
• Ask yourself
• What is important to me as it relates to my
  health?
• What do I truly want?

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• There may be many areas you would like to work
  on, but it is best to select one goal at a time.
  Take time to think and explore. You may want to
  make a list of the reasons this area is important
  to you.
• Ask yourself
• What needs to happen for me to fit this into my
  life?
• What is my first step?

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Make you goal SMART

• Specific
• Measurable
• Attainable
• Realistic
• Time specific

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Write out your goal and your plan of action

• My Goal
• __________________________________________________
  __________________________________________________
  _____
• My Action Plan
• __________________________________________________
  __________________________________________________
  _____

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Resolve to lose slowly

• Losing 5 to 10 percent (of your start weight) is
  achievable.
• So if you weigh 200 pounds, a reachable target
  would be to lose 10 to 20 pounds.

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Setting Realistic Goals

• Do you know what the biggest obstacle is in
  most weight loss or fitness efforts?
• It's the wish to lose a lot of weight NOW!
• I want to be fit and trim by next week!

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Do the math

• A realistic goal is losing 1 to 2 pounds a week
  to stay healthy.
• That means being realistic about the amount of
  time it will take to reach your goal.

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• If you need to lose 25 pounds, you are looking at
  least a three-month program.
• Fifty pounds? Assume a time frame of at least six
  months.
• Aim to burn 500 to 1000 calories a day either by
  eating less, exercising more, or both.

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Set short term goals

• Reach for mini-milestones. Instead of focusing on
  just losing 25 pounds, go for -- and celebrate --
  that first 5-pound loss.
• Just beginning an exercise or walking program?
  Begin slow and add a few more minutes to your
  program each day/week.

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Think about long-term goals

• "It's OK to think big, "but it may mean starting
  small and working towards a big goal.
• If your long-term goal is losing 50 pounds in a
  year, maybe your short-term goal is getting
  through the day without eating too much.
• You just started a walking program?
• Set mini goals to increase the distance.

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Track your progress

• Record your successes in a way that works for
  you.
• Take advantage of online programs, use a
  notebook, or keep a journal. Whatever keeps you
  on track.

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Fads, Ads andGimmicks
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Obesity and Mortality Risk
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The Nine Systems
Cardiovascular
Psychosocial
Respiratory
Integument
Endocrine
Obesity
Neurologic
Genitourinary
Musculoskeletal
Gastrointestinal
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Six Unhealthy Truths Tell the Story of the Rise
of Chronic Disease and Its Impact on Health and
Health Care in the U.S.
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• Truth 1 Chronic diseases are the 1 cause of
  death and disability in the U.S.
• Truth 2 Chronic diseases account for 75 of the
  nations health care spending.
• Truth 3 About two-thirds of the rise in health
  care spending is due to the rise in the
  prevalence of treated chronic disease.
• Truth 4 The doubling of obesity between 1987
  and today accounts for nearly 30 of the rise in
  health care spending.
• Truth 5 The vast majority of cases of chronic
  disease could be better prevented or managed.
• Truth 6 Many Americans (five in six) are
  unaware of the extent to which chronic disease
  harms their health and their wallets.

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Truth 5 The vast majority of cases of chronic
disease could be better prevented or managed

• The Centers for Disease Control and Prevention
  (CDC) estimates
• 80 of heart disease and stroke
• 80 of type 2 diabetes
• 40 of cancer
• could be prevented if only Americans were to
  do three things
• Stop smoking
• Start eating healthy
• Get in shape
• Management of chronic disease could also be
  significantly improved Chronically ill patients
  receive only 56 of the clinically recommended
  preventive health care services

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PREVENTION HOW?

• THE 4 PILLARS OF GOOD HEALTH

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• Daily Physical Activity
• Eat a Nutritious Diet with Healthy Food
• Get Preventative Screenings
• Stop Smoking

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THE HEART TRUTH

• Heart disease is the 1 KILLER OF WOMEN
• Heart disease is a NOW problem
• LATER may be TOO LATE!

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HOW TO LOWER HEART DISEASE RISK

• Lose 5 to 10 percent of your body weight
• Exercise walking
• Eat Nutritiously
• Drink a minimum of 8 glasses of water daily
• Stop Smoking

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Cardiovascular Health
What is Cardiovascular Disease?
Cardiovascular diseases are those diseases of the
heart and blood vessels. In general, the term
cardiovascular diseases will refer to the full
spectrum of conditions, including stroke or
cerebrovascular disease.
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Risk Factors

• Current cigarette smoking (or living/working
  every day with persons who smoke)
• Hypertension (? 135/85mmHg)
• Diabetes (fasting blood glucose ? 125 mg/dL)
• Family history of premature CHD
• father, brother or son with CHD before age 65
• mother, sister or daughter with CHD before age 65
• Age
• ? 45 years in men
• ? 55 years in women (or premature menopause with
  ERT)

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Risk Factors

• HDL-C ? 35 mg/dL
• Elevated cholesterol (esp LDL-C)
• Male sex
• Obesity and overweight
• A 5-15 weight loss of initial body weight
  decreases risk for CVD
• Physical inactivity

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Cardiovascular Statistics
Extent of the Problem in the United States

• Cardiovascular disease is the number one killer
  in the United States. More than 2600 Americans
  die of cardiovascular disease every day, an
  average of one death every 33 seconds.
• About 1/4 of the nations population live with
  some form of the disease - high blood pressure,
  heart disease and stroke.

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Questions?

• Thank you for Listening.

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• Setting and Reaching Wellness Goals
• Presented by
• Hancock County Health Commissioner
• Dr. Greg A. Arnette, MD