Healthy Lifestyle

Question 1

Risks of Physical inactivity

Answer 1

• It is a major risk factor for CVD in both men and women at any age

Question 2

Health Benefits of Physical Activity

Answer 2

Strengthen muscles
Body fat reduced
CV Endurance improved
Stress management

Question 3

PA Guidelines

Answer 3

18-64: Min 30 mins/day of moderate activity 5 days/ p week (150 minutes a week)

2- 18: a moderate to vigorous level, min 60 minutes every day

65+: At least 30mins/day of moderate intensity activity five days a week,(150 mins a week.

Question 4

Exercise for fitness

F.I.T.T Principles

Frequency
Intensity
Time
Type

Answer 4

Cardiovascular:
20-60 mins 3-5 days, 60%-85% HRR, muscle mass or continuous

Muscular strength/endurance:
2-3 days, 60-70% 1RM, 2-4 sets 8-10 ex, major muscle groups & controlled

Flexibility:
2-3 days+, till point of tension,
10-30secs 2-4times Static or assisted

Question 5

Diet for improved health

Answer 5

• Eat a wide variety of foods
• Reduce fat intake
• Increase intake of fruit and vegetables
• Drink more water
• Eat less sugary foods and drinks
• Reduce salt intake
• Alcohol moderation

Question 6

Smoking

Answer 6

• Cigarette smoking affects the heart and the lungs
• Causes cancers and is a risk factor for osteoporosis
• Passive smoking is a significant factor in cardiovascular deaths each year
   Irish smoking ban in the workplace.
• Statistics show that 1 in every 2 smokers will die from a smoking related illness.

Question 7

Wellness Domains

Answer 7

• Social domain: Meaningful personal relationships with family and friends.
• Emotional domain: Positive self-concept, self confidence, ability to handle stress and accept one’s limitations.
• Physical domain:Exercise, Healthy Diet and avoiding high risk behaviours
• Occupational domain: Productivity
• Intellectual domain: Critical Thinking, Decision making, problem solving, Enhancing personal development.
• Spiritual domain: Meaning and purpose in life

Question 8

Hypokinetic Disease

Answer 8

Hypo- Under/too little
Kinetic = Movement/Activity
associated with lack of PA or to little regular exercise.
(e.g Heart Disease, Diabetes)

Question 9

Types of Stress

Answer 9

Eustress – positive stress, motivates us to act

Distress – negative stress

Question 10

Stress Responses

Answer 10

• Acute (quite intense but disappears quickly)
  e.g Rise in HR – Tense muscles – faster breathing - Persperation
• Chronic (lingers for prolonged periods of time)
  E.g. Anxiety / Depression

Question 11

Chronic Effects of high stress

Answer 11

• Heart disease - Headaches
• Cancer - Insomnia
• Infection - Fatigue

Question 12

Ways of managing Stress

Answer 12

• Active Exercise
• Rest and Sleep
• Breathing
• Meditation

Question 13

Controlling stressors

Answer 13

Tackle it through modification, reduction in numbers, avoidance

Question 14

Managing Stress Reactions

Answer 14

Reframing/ the mind can choose a more positive response to any particular stressful event

Question 15

Seeking Social Support

Answer 15

Sharing emotional, social, physical, financial support and assistance of others rather than social isolation

Question 16

Time management

Answer 16

Prioritise, make lists, plan ahead, learn to say “no”, take one thing at a time, reward yourself for getting things done