Because HealthMatters**Information from HealthMatters Program Specifically Designed for people with IDD

www.healthmattersprogram.org

Startling Statistics

Center for Disease Control and Prevention

Challenges facing People with Disabilities

A lack of healthy food choices.

Difficulty with chewing or swallowing food, or its taste or texture.

Medications that can contribute to weight gain, weight loss, and changes in

appetite.

Physical limitations that can reduce a person’s ability to exercise.

Pain.

A lack of energy.

A lack of accessible environments (for example, sidewalks, parks, and

exercise equipment) that can enable exercise.

A lack of resources (for example, money, transportation, and social

support from family, friends, neighbors, and community members)

Successful Again Across the Lifespan*

30% Genetics

70% Lifestyle Choices & Health Behaviors

*www.highbeam.com/doc/1G1-210719270.html

What can you do to help?

Educate Yourself

Make a Commitment

as a Family

Take Action

Have Fun!!!!

Educate Yourself- ChooseMyPlate.gov

MyPlate is part of a larger

communications initiative based on

2010 Dietary Guidelines for

Americans to help consumers make

better food choices.

Designed to remind Americans to

eat healthfully.

Illustrates the five food groups

using a familiar mealtime visual, a

plate setting.

Educate Yourself- ChooseMyPlate.gov

Focus on Key Behaviors

Enjoy your food, but eat less.

Avoid oversized portions

Make half your plate fruits and vegetables.

Switch to fat-free or low-fat (1%) milk.

Make at least half your grains whole grains

Compare sodium in foods like soup, bread, and

frozen meals- and choose foods with lower

numbers.

Drink water instead of sugary drinks.

Educate Yourself-

10 tips Nutrition Education Series

The Ten Tips Nutrition Education Series provides consumers and professionals

Ten Tips Education Series with high quality, easy-to-follow tips in a

convenient, printable format.

These are perfect for posting on a refrigerator.

These tips and ideas are a starting point. You will find a wealth of suggestions

here that can help you get started toward a healthy diet. Choose a change

that you can make today, and move toward a healthier you. These tips are

also available in Spanish.

Educate Yourself-

Portion Distortion

How have portions sizes changed in the past 20 years?

Make a Commitment as a Family-

Healthy Foods = Healthy Home

Tools to help your family make this change:

Help you family understand what foods they like to eat are healthy. Handout

Put together a nutrition plan. Handout

When shopping ALWAYS READ THE LABLES

Make a menu and post it on the fridge. Handout

Hold each other accountable

Work together! Remember it isn’t a diet it is a lifestyle change!

Small steps = big rewards!

Educate Yourself-

Regular Physical Activity is MUST

Regular Physical Activity: For physical activity to be regular it must be done

for 30 minutes at a time (or more) per day, and be done at least 4 days per

week. For example, you could take a 30-minute brisk walk or ride a bicycle

for 30 minutes. Physical activity includes such activities as walking briskly,

biking, swimming, line dancing, and aerobics classes or any other activities

where the exertion is similar to these activities. Your heart rate and/or

breathing should increase, but there is no need to exhaust yourself.

Educate Yourself

Physical Activity Readiness

This is especially important for individuals with

any health issues!

Answer the Physical Activity Readiness

Worksheet to see where you and/or your family

falls. Handout

Educate Yourself-

Aerobic Exercise 4 Distinct Activities:

Warm-ups- Help to “wake up” and loosen up” muscles,

relieve stiffness, and prevent injuries. Should last 5 to 10

minutes.

Stretches- Help to maintain or increase muscle strength.

Often the most neglected part!

Aerobic- Increase the health of our heart and improve our

ability to do our usual daily activities. Goals is to maintain

heart rate within a target heart rate zone for minimum of

20 continuous minutes. If you cannot complete 20

minutes, break the session into short multiple bouts.

Cool-down- Help slowly bring down heart rate and blood

pressure. Should last 5 to 10 minutes.

Educate Yourself-

Calculating Target Heart Rate Zone

Male 220- age = maximum heart rate

Female 226- age = maximum heart rate

Calculating Target Heart Rate for Exercise

Maximum heart rate x exercise level = Target Heart Rate Zone

Exercise Level

Beginner: 50% - 60% of maximum heart rate

Intermediate: 61% - 70% of maximum heart rate

Advanced: 71% - 80% of maximum heart rate

Educate Yourself-

Calculating Target Heart Rate

Calculating Target Heart Rate Zone Example

Calculate the target heart rate for 26- year-old Judy.

226 – 26 = 200 (maximum heart rate)

Beginner Target Heart Rate:

200 x .50 (50%) = 100

200 x .60 (60%) = 120

Answer: Judy’s heart rate should be between 100 and 120 beats per minute

during exercise.

Educate Yourself-

Blood Pressure and ExerciseNormal values: 120/80 mm Hg (SBP/DBP)

DBP < 120 120-139 >140

< 80 Optimal Prehypertension High

80- 89 Prehypertension Prehypertension High

> 90 High High High

SBP

SBP (Systolic Blood Pressure): Maximum pressure exerted when heart contracts

DBP (Diastolic Blood Pressure): Pressure in arteries when the heart is at rest

Mm HG: millimeters of mercury

Hypertension: high blood pressure

DO NOT EXERCISE IF

SBP IS > 200 MM HG DBP IS > 100 MM HG

Make a Commitment-

Why are you not exercising already?

There are a lot of reasons NOT to exercise

Too tired

Difficult to find exercise that are not affected by bad weather

Heart would beat too fast

I would get out of breath

It takes too much time

Cost too much money

Exercise it too hard

Exercise is boring

I don’t like exercise

Make a Commitment-

How do we get past these barriers and get

excited about exercising! Find an exercise that works for you! Handout

Explain the benefits

More energy for family and friends

Relive tension

Feel more confident

Sleep better

Feel good about yourself

Feel less stressed

Look happier

Make my body feel better

Make a Commitment-

Make goals to help you stay on track!

Make a plan on how to stay physically active Handout

Make an individualized progress repot so you can see how far you’ve come.-

Handout

See where you are after 6 weeks of eating healthy & staying active

See where you are after 12 weeks of eating healthy & staying active

Make a Commitment-

Six Rules to Stay on Track1. The One-Minute Rule- If you don’t feel like exercising, put your shoes on and exercise for at

least one minute. You’ll probably exercise for 30 minutes and feel great.

2. The Stop Rule- Stop exercising if you have any chest, tightness or chest pain, severe shortness of breath, or feel dizzy, faint, or sick to your stomach. If you continue to feel this way, contact your health care provider

3. The Wrench Rule- If you have muscle pain or cramping during any exercise, stop that exercise. Relax the affected muscle by rubbing it gently with your hands. Start exercising again with slower and easier movements.

4. The Talk Test- If you can carry on a normal conversation while doing your exercises, you are probably working at a safe level. If you become out of breath and find it difficult to talk to someone while walking or doing your exercises, you are walking or exercising too fast.

5. The Two-Hour Pain Rule- If your exercises cause pain that continues two hours after exercising, don’t do as many as you were doing and don’t do them as strong. If that does not help, choose a different exercise that will give you the same results but is better for you.

6. My Body, My Friend Rule- Exercises that seem easy one day may be too hard the next. When this happens, cut back on the number of times that you do the exercise and then return to your amount when you can. If you notice a big change in what your are able to do, contact your health care provider for advice.

You can do it!