Healthy Living


The problem
61% of Australians are obese or overweight
44% of Australians are insufficiently active for maintenance of health
Between 1985 and 1997 the level of obesity and overweight doubled
According to statistics 1.2 million Australians have diabetes and another two million are estimated to have pre-diabetes. Many individuals have lost control over their health leading to reduced confidence and productivity.
Inactivity can lead to diseases such as obesity, coronary artery disease, diabetes, some cancers and well being conditions such as depression.
Activity levels of individuals today was compared to that of people in the 19th century.
It was found that individuals in the 19th century were 2.3 times more active than a 21st century office worker.
Equivalent of walking an extra 16km per day.

Benefits of exercise
Improved posture
Improved function
Improved heart lung function
Weight control
Increased muscle condition
Stress relief ( suspension of reality )
Reduction in likelihood of diseases associated with inactivity.

How can increased muscle affect fat loss
1 kg muscle= 100 calories increase in BMR per day
1 week= negative 700 calories
5 weeks= negative 3500 calories
= ½ kg of fat loss
8 STEPS TO IMPROVED HEALTH
Step 1
Set time a side every day to perform exercise
Step 2
Resistance training needs to be performed 2-3 times per week as part of your daily exercise training
Step 3

Increase the amount of incidental activity you perform (10,000 steps can be a guide)
Step 4
Watch excessive calorie intake
Avoid foods high in saturated fat or high glycemic index carbs
Step 5
Perform cardiovascular activity on most days
Step 6
Start off at an intensity level that your fitness and body allows but then look to increase your intensity level as your fitness improves.
Step 7
Create the right mindset
Look upon exercise as an opportunity not an inconvenience
Set goals and be accountable
Step 8
Try and address posture both through training and lifestyle

If you need help in any of these areas call me or reply to this post
Tim Quilliam
0400 612 689