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Lifestyle booklet

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Physical Activity - Page 2 - 5 Alcohol - Page 6 - 9 Smoking - Page 10 - 12 Stress - Page Diet - Page What is physical activity? Physical activity is any bodily movement produced by skeletal muscles that result in an expenditure of energy. Physical Activity Guidelines It is recommended that an average adult perform at least 30 minutes of moderate intensity exercise on five days within a week or 40-60 minutes for more significant benefits. This is not a huge amount of time considering that they're 1440 minutes in a day. Types of Exercise * Walking (46%) * Keeping Fit/ Aerobic and Dance e.g. yoga (22%) * Cue Sports (19%) * Cycling (17%) * Swimming (3%) As you can see the word 'exercise' doesn't mean the thought of running for hours on end on a treadmill in fact it's the opposite where moderate exercise can easily provide the desired effects. Regular Exercise Can.... * Increase levels of HDL * Lower high blood pressure * Improve body composition * Promote healthy blood sugar levels * Promote bone density * Boost immune system Risks of Not Enough PA Cardiovascular Disease * Causes over 200,000 deaths a year and accounts for 39% of all deaths * It is attributable to coronary heart disease (CHD) and about a third to a stroke Forms of Cardiovascular Disease Arteriosclerosis - Accumulation of fatty materials with the arterial walls caused by the oxidation of LDL (low density lipoproteins) ...read more.


The scarring tends to be a gradual process. The liver slowly loses its ability to function correctly * Liver failure can almost certainly lead to death Hypertension * Leads to a raised blood pressure * Alcohol produce acute hypertension in some patients probably via the increased adrenaline secretion. * Chronic alcohol consumption is one of the strongest predictors (sodium consumption being the other) of blood pressure. What is Binge Drinking? * Men who drink over 8 units of alcohol in a day * Women who consume over 6 units of alcohol in a day * 23% of men and 9% of women engage in 'binge drinking' * On Monday there is a peak in cardiovascular mortality and morbidity in countries with known weekend 'binges' Drinking in the 21st Century With social cultures changing there has been a rise in the culture of so called 'binge drinking' where people go out and drink a huge amount of alcohol in a short period of time. This is a serious issue within society today and more and more people are suffering from the effects of this, more people than not being the women suffering from this as with more women breaking the traditional stereotype leads to the way in which women drink today. Also within today's cultures a huge amount of underage drinkers are beginning to emerge which does not bode well for the future. What is Smoking? ...read more.


* Studies also link stress to changes in the way blood clots, which increases the risk of heart attack. Ulcers * An ulcer is an open sore of the skin, eyes or mucous membrane * Stress irritates ulcers to become more flared and painful * Gastric acid output is correlated with psychological distress * Psychological stress triggers many ulcers and impairs response to treatment Depression * Depression is a 'whole body' illness involving the body, mood and thoughts * It affects the way you eat, sleep and feel about yourself and the way you think about yourself * If a stressful experience causes a person to become depressed, it may happen indirectly * When you are stressed, your brain works differently. You are more likely to resort to 'All or Nothing' thinking, which causes catastrophising, and difficulties in solving complex problems Exercise and Stress The main thing is to find things and commit to doing them regularly * Repeating the same motion for a period of time has a relaxing effect similar to meditation. Rhythmic exercises that can provide this effect include swimming laps, walking and running * Some people enjoy exercises that focus on breathing and fluid movement such as yoga * Exercising in pairs, for instance dancing the tango or tennis * Exercise releases hormones such as catecholamines and glucocosticoids that help minimize the short-term disruptions of blood pressure and glucose metabolism observed during periods of stress * However exercise can also serve as an outlet for releasing negative emotions such as anger, frustration and irritability ...read more.

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