Does Exercise Make a Difference?

Jill Robison PT & Ashley South PDt

Reducing Your Health Risks

Food, Nutrition & Weight

Management

Physical Activity

Mental Wellness

Parenting

CHT Goals• Improved citizen access to healthcare and

community resources

• Support individuals and families to build

knowledge, skills and confidence

• Engage community and citizens and build

capacity to support health

• Improve links and work together with partners in

healthcare, community organizations,

government etc.

• Demonstrate improvements in risk factor

management and wellness to prevent or better

manage chronic disease

True or False

When it comes to losing weight, it is as

simple as “eat less, move more”

False

Energy balance is complex!

Root Causes of Weight Gain

Food Physical

ActivityMetabolism

Access

Emotional

Eating

Cost

Health

Conditions

Genetics

Age

Improves Emotional

Wellness

Improves your

Functional Health

Improves your Mental

Health

Stronger

Muscles &

Bones

Helps you

Live Longer

Improves Function

of Heart and Lungs

150 (+)

mins/week of

moderate to vigorous PA

Lowers your

Risk of diabetes

Reduces Obesity

Risk

How much are you really

“burning off?”

Croissant breakfast sandwich

(sausage)=570

Large double double= 264

Hashbrown=130

Total= 964 calories

Activity needed to “break even”

=3hrs of walking at an average

pace (4miles/hr)

Guidelines for Weight Loss Using

Exercise Only:

Less than 150mins/week

150-250 mins/week

More than 250 mins/week

*All guidelines are for Moderate to Vigorous aerobic physical activity

Rate of Perceived Exertion

• 0 - Nothing at all

• 0.5 Just Noticeable

• 1 - Very light

• 2 - Fairly Moderate

• 3 - Moderate

• 4 - Somewhat hard

• 5 - Hard

• 6

• 7 - Very hard

• 8

• 9

• 10 - Very, very hard

Sedentary 0 -0.5

Light Intensity 1-2

Moderate to Vigorous

Intensity: 3-5

Strenuous Intensity:

6+

Reduce Sedentary Behaviour

Strengthening 2-3x/week

Ex: Weights, yoga

Aerobic Physical Activity

150mins/week

Ex: brisk walking, biking, swimming

Lifestyle Physical Activity

Every day-As much as possible!

Ex: Gardening, raking, parking car further away, walking upstairs, housework

Lifestyle Physical Activity• Decrease in waist circumference and weight

with increasing “lifestyle” physical activity. • Those who do more “lifestyle” physical activity

will gain less weight over time• Reduced occurrence metabolic syndrome,

cardiovascular disease.

“To promote long term weight

maintenance, individuals should

progress to at least 250 min/week of

mod to vig exercise performed on 5-7

days/week”

(ACSM 10th edition pg. 289).

Your Weight Your Way Impact of a group-based weight management program delivered by a multidisciplinary primary

health care team on health behaviours and chronic disease risk factors over a 6-month period

Program Layout:

1. Assessment and Introductions (Dietitian)

2. New Mindset New Results (Dietitian)

3. Physical Activity: Why does it Matter? (Physio)

4. Laying the Foundation for Healthy Weight Loss (Dietitian)

5. Eating Foods that will fill you up (Dietitian)

6. Check in & The Magic Weight Loss Pill (Dietitian) & (Pharmacist)

7. Meal Planning and Preparation (Dietitian)

8. Keeping Active at any size (Physio)

9. Supermarket Savvy (Grocery Dietitian)

10. Mind Over Matter (Wellness Navigators )

11. Living While Losing Weight (Dietitian)

12. Assessment, Wrap-Up and Goal Setting (Dietitian)

Clinical Measures p- Value Baseline

Mean ± SD

12-Week

Mean ± SD

6-Month Follow-Up

Mean ± SD

Weight

(kg)

0.912 167.16 ± 59.81 170.08± 59.73 168.15± 55.62

Body Fat Percentage 0.162 45.01±6.65 44.64±7.10 44.83±7.78

Waist Circumference

(inch)

0.005** 45.86±11.51 43.81±6.68 43.43±5.98

BMI 0.003** 36.29±8.54 36.39±8.68 35.84±7.42

Diastolic Blood

Pressure

0.60 81.17± 17.99 75.54± 9.01 77.79± 8.47

Systolic Blood Pressure 0.79 123.88±15.24 122.76± 13.99 114.92± 25.95

Total Cholesterol 0.670 4.56±1.09 4.56±1.14 4.48±1.26

HDL Level 0.136 1.36± 0.41 1.33±0.38 1.49±0.51

LDL Level 0.092 2.48± 0.95 2.52±0.97 2.41±1.10

Triglyceride Level 0.141 1.87± 1.44 1.50±0.65 1.51±0.73

Glucose Level 0.001** 6.69±2.24 6.01±1.45 6.11±2.12

16

3631

0

20

40

60

80

100

Baseline,n=83 At 12-Week,n=69 At 6-Month Follow-

up,n=43

Proportion of participants who met 150 min

of aerobic activity a week, 2017-2018

86

113

63

2215

0

20

40

60

80

100

0-4% 5-9% 10-14%

Proportion of participants by percentage of weight loss from baseline,

2017-2018

Weight Loss at 12-week,n=37 Weight Loss at 6-month,n=27

Clinical Outcomes• Your Weight You Way (12 Weeks)

• Personal Wellness Profile (Initial and 6 mos f/u)

– Metabolic Syndrome (7.9%decrease)

• Low Intensity Exercise Program

– Meeting CPAG (6-17%)

• Move to Improve

– Meeting CPAG(6-47% CPAG)

Take home message