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Sedentary Sally Sarah Aluning Lucie Bourgoin Megan Del Ben Laura Fitzgibbon Toby Mattson
Profile • Gender: Female • Age: 45 • Height: 162. 6 cm or 5” 4 feet • Weight: 71. 1 kg or 160 lbs. • BMI: 27 -overweight
Profile • Blood Pressure: 110/70 Normal • Cholesterol: 105 mg/d. L -Near Optimal • Medical History: Osteoporotic in spinal vertebrae and long bones of legs, mild supracondylitis, approaching obesity for ten years • Family Medical History: Stroke, breast cancer, heart disease • Medications: hormone replacement therapy, Robaxacet for back pain
Profile • Occupation: Office supervisor in large insurance company, spends most of her time at computer terminal, meetings, luncheons, driving to regional offices every two weeks for two days • Previous Physical Activity: moderately active childhood • Current Physical Activity: sedentary • Eating Habits: -lacto vegetarian, pastries, dessert, candies • Goals: Prevent further chronic health problems, change lifestyle in terms of body weight, exercise, and eating habits • Stressors: Commuting to work (2 hours a day), concern for children while away, paying living expenses, maintaining work performance
Preliminary Screening • Has medical clearance- except for upper body strength program due to supracondylitis ØAttends Physiotherapy sessions for supracondylitis • Completed: ØPar-Q ØConsent Form
Stress Management • Personal Life Ø Go for a walk or get fresh air when stressed, rather than eating. Ø Call a friend or family member for support Ø Set up car pool for Bindi-Lou’s daycare Ø Seek financial advisor to feel more confident with finances.
Stress Management • Work Life ØDecorate office for a more relaxing atmosphere ØGet ergonomically correct office equipment (chair, desk height, keyboard & mouse) ØGo for a walk on coffee or lunch break ØUse video conferencing to avoid travelling to regional offices ØIf possible, seek employment closer to home
Ergonomic Changes • Ergonomically correct • chair and postural education in order to assist with pain and discomfort related to osteoporosis. Ergonomically correct mouse in order to cure supracondylitis.
Nutrition Plan • Consume pastries, desserts, and candies in moderation- start with only one per day • Pre-prepare healthy snacks to take for lunch • Plan weekly meals to avoid take-out • Keep copy of Canada’s Food Guide on fridge and follow it. • Ensure adequate protein intake (beans, tofu, spinach, peanut butter)
Nutrition Plan • Ensure adequate calcium intake (dairy products, oranges, broccoli) • Keep junk food out of sight and purchase less • Take a nutritional cooking class. • Create a time and place for eating
Dietary Sources of Protein Food Serving Weight in grams Protein in grams % Daily Value Cottage Cheese 1 cup 225 28. 1 56 Cheese Pizza 2 Slices 128 15. 4 31 Yogurt, low fat 8 ounces 227 11. 9 24 Tofu ½ cup 126 10. 1 20 Lentils, cooked ½ cup 99 9 18 Skim Milk 1 cup 245 8. 4 17 Split peas, cooked ½ cup 98 8. 1 16 Whole Milk 1 cup 244 8 16 Lentil Soup 1 cup 242 7. 8 16 Kidney beans, cooked ½ cup 87 7. 6 15 Cheddar cheese 1 ounce 28 7. 1 14 Macaroni, cooked 1 cup 140 6. 8 14 Soymilk 1 cup 245 6. 7 13 Whole wheat bread 2 slices 56 5. 4 11 White bread 2 slices 60 4. 9 10 Rice, cooked 1 cup 158 4. 3 9 Broccoli, cooked 5 inch piece 140 4. 2 8 Baked Potato 2 x 5 inches 156 3 6 Corn, cooked 1 ear 77 2. 6 5
Exercise Plan • Home Activities ØUpper body strength program will begin after supracondylitis heals ØDo a wide variety of exercises to avoid boredom ØInclude 30 minutes/day of aerobic activities (ex. walk, bike, swim, aquabics) ØStart with 2 days/week of light resistance training (ex. Yoga, Thera-bands, ball exercises)
Exercise Plan • Work Activities Ø Use stairs Ø Rather than e-mailing co-workers, walk to their desk Ø Use headset in order to stand walk while on the phone Ø Use stress balls to increase grip strength and to stretch hands Ø Have Thera-band to do exercises throughout the day Ø Recruit co-worker as “walking buddy”
Motivation • Reach personal goals to loose weight and tone in • • • order to fit into clothes and for a better selfpresentation Understand appreciate the benefits to a healthier lifestyle. Ex. Decreased risk of heart disease, stroke, and breast cancer. Manage osteoporosis and associated pain. Involve family and friends in process for encouragement.
Monitoring • Weekly house calls from Kinesiologist and monthly meetings for 3 months • Make adjustments to program when necessary • Plan for relapse
Relapse • Reassure that slip-ups are common and do not mean that you have failed. • Teach techniques to deal with relapse.