Exercise, Heart Health And Lifestyle Risk Factor Assessment You Must Do Part 1/2

MAGIC PILL I want you all to imagine that you have a magic pill. This pill treats many of the chronic diseases and conditions known to men. Itís uncommonly unlike anything available at the moment. It makes you stronger. It increases your bone density. This magic pill increases your passion for life. It increases your cardiovascular fitness, your stamina and your energy levels. Now what if I was to tell you that this pill has no side effects whatsoever? And it actually doesnít cost you any money at all. Who would be interested in taking that pill? Few people? Great. Now, you do have to invest one thing in this pill. And that is a bit of time. A bit of time and just, you know, a bit of passion into actually pursuing it. Now we do actually have some of these pills later on for you (later,) [00:58] guys, Iíve just got something Ö Ö Ö. And what Iím referring to is exercise. The fact of the matter is if every doctor out there prescribed this as a treatment, they will be out of business. Okay. Itís just so important to the one who can provide it. And thereís been undisputed research, undisputed evidence over the last twenty to thirty years that go back and date back to the benefits of exercise, the treating, preventing a whole range of chronic diseases and conditions. [01:30] Now, I think Iíve got about twelve minutes or thirty minutes. Iím just going to give you some good usable stuff that you can take away from today. And from my background, in my background is in fitting cardiac populations, Iíve seen some nasty Ö Ö and Iíll share some of that with you today just to educate you about potentially what could happen if you donít take the right bright road. And then we can talk about some steps in, you know, how can you start applying these new things that youíve learned into your life ëcause itís all very important that you know the information but if you donít apply it, then whatís [02:01] Ö Ö use of it. Okay? FAT So one of the things I want to talk about is ëfatí as a topic. A lot of people would want to know about fat. Fat is [02:12] Ö *background noise/scratch*. And Iíll just see if I can draw. I made a picture here but I do have another picture. Iíll just draw one here. [Making an illustration] Now these are your abdominal muscles. Okay, now if I were to pick an overweight man off the street and heís, say for example, he had a heart attack and I got permission to do an autopsy on this gentleman and have a look, what would heíd look like underneathÖ If I came down this way and sort of opened this side, that would be his skin; that would be the abdominal muscles. And you have a whole range of fat kinda there. Okay, if we had a yellow marker, Iíll probably use yellow because thatís the color of it. [02:56] Now, fat is Ö the Ö obsessed about it in society. And itís something that, you know, we really need to start understanding. And for a male that has about that much fat, you knowó Fat is normal, okay? We need it to function. If we donít have any fat, we die. So we do need some form of fat. But in todayís society, ladies and gentlemen, what weíll find is that it is over consumed and that a lot of people eat too much. So if we start applying that now into some of the things that we eat, into Ö converted into fatóIíve actually got some stats down here, though, Ö Ö Ö. I just wanted to buy them. He likes cheese. And he likes ice cream. He likes chocolate. Oh, that just about covers everyone. Okay, I just want you to sift through some figures. If youíve got a cheese platter and you eat a cheese platterÖthat has about 61 grams of fat. Now what does that mean? It meansófolksóthat you have to walk for over three hours to consume that energy that weíve just eaten. So for that short-term gratification which may be about five minutes or three minutes or however long it takes you to eat that cheese, you have to walk for three hours to consume that energy, okay? Now when I tell this to a lot of people they say to me, ìGeez, West. I never actually looked at it in that way before. I never thought that such short term gratification would actually cost me that much if I had to put it down to something.î In terms of ice cream, if you had two scoops of full-cream ice cream, thatís about 21 grams of fat which equates to about one and a half (1 Ω) hours of walking. So if youíre not walking one and a half hours and you donít really have any right to be eating that ice creamÖ Now, Iíve got a sister and she wants to be a model. [04:44] And obviously, a model needs to look good in less clothing. And she would come back from her day and she would sit down and eat a tub of ice cream and just pig out in front of the television. And, you know, sheís got the mentality that if you want Ö Ö and sheís young and her metabolismís up, all those kind of things, but I had to break the news to her that one day, itís going to have its toll on her. [05:03] So if youíre one of the few people who think it doesnít happen to you, itís aÖ Iím an exercise physiologist. Itís actually a little of human physiology. So it will happen. But just be aware of that. So just a couple of examples: A third of a block of chocolate has about 24 grams which is just over an hour and a half of walking. Iím not saying donít eat any of this stuff, okay, Ö Ö how that is. You can actually eat in moderation provided you have that balanced and healthy lifestyle, okay? STATISTICS [05:41] Okay, stats-wise guys. People like seeing the Americans get bashed by Australians. I was Ö Ö DVD the other day and that was the 2000 Olympics. And I was sitting there watching the Australians, the full-blown Ö Ö *background noise* Ö where the Australians beat the Americans by Ö Ö. And I was up there, just cuffing my fists and enjoying it ëcause I like seeing that. Now, there is bad news Ö Ö in terms of health Ö. This is not every day I want to beat the American team, okay? ï [06:15] Folks, one in four to eight, one in five Australians are obese. Now ëobeseí is a term we use for someone whoís grossly overweight. Thatís just the term we use. ï One in two Australian, folks, are overweight. Now in terms of being the fattest nation on earth, we are neck and neck with the Americans. At the moment, weíre behind them. I think theyíre a little bit fatter than us. However, if we look at the fat levels of our children, weíre actuallyÖ [06:53] we need to have fatter kids and what the Americans do. So if trends keep going the way theyíre going, weíre going to be the fattest nation on earth. Itís not something that I, personally, would like to see as our trophy. So thatís one of the reasons why I come and chat to groups such as your selves. And Iíve talked to a lot of people in health clubs and I get to talk to people in the general public. I would let them know where weíre at. ëCoz if no one goes around and let them know what was happening, then weíre going to take that time Ö Ö *indecipherable* to/too. THE HEART [07:32 Heart illustration] So I want you to picture that as an artery. This is your heart, a very schematic diagram onó I was never good at art/an artist. Here are your chambers. And you have three major arteries coming around supplying blood to your heart. Now if I take a cross-sectionóIíll take a cross section of our arteryóitís going to look like that. Now in real life, folks, thatís probably less than millimeter. But Iím just blowing it up so we could see whatís happening. Now the bad news for everyone whoís in this room today is that we all have some form of build-up within our arteries. Everyone in this room does; including myself, including AdamÖeveryone in this room. [08:19] When I say Ö Ö Ö, what I mean is accumulation of fat or accumulation of calcification of plaque on the walls. Itís when it becomes greater than seventy percent is when it starts to get serious. Now is that a little bit too late to start realizing whatís going on? Unfortunately, folks, seventy percent is about the time when we start to feel somethingís wrong. When I say you ëstart to feel something wrong,í I mean things like we walk up a flight of stairs and we feel really out of breath. Or one day we start walking and we start feeling pain coming through our chest, we start feeling pain right around Ö Ö our arms, have absolutely no idea where itís coming from. [09:08] Ö Ö Ö Ö man, I would say that at least one artery in your heart or your cardiovascular system is at least seventy percent clogged. Now, you can get Ö you from there and you can actually reverse that Ö with exercise and youíre seeing a doctor and he gives you pills and all sort of things. However, if you still do nothing about it, what can then happen, folks, is what we call an MI (myocardial infarction) or a heart attack. [Going back to illustration] Now if thatís your heart, unfortunately, you canít choose where you have your heart attack. If it happens here, I consider you to be very lucky because the only way to that part of your heart, Ö Ö like a hospital. Youíll live. And your heart will be very significantly reduced in its function and those heart cells will never ever, ever come back to be fully functional again. [09:58] Ö Ö Ö Ö, folks, where the branches happen, thatís called a fatal heart attack where you donít make it through because if you lose this amount of your heartÖ Obviously, the heart is one of the core organs in your body. You canít actually work without it. so Iím just bringing that to your attention Ö Ö self worrying about things like fat levels. They all have a compounding effect on each other. HEALTH CHECK [10:28] So thatís all Ö Ö Ö in Physiology. Letís do a check on where you guys are at really quickly. Now one exercise is, Ö Ö Ö. So what we look at, ëcoz we look at risk factors in terms of heart disease before we actually work with someone. When we work with someone, we find out where theyíre at before we can start doing something for them. So Iím not going to get around to put their hand up, okay, ëcoz obviouslyÖ I just want you to do a Ö mental check in your head and Ö Ö way you possibly know you had it if you donít start doing something about it, okay. ëCoz as Iíve said, Iíve worked in hospitals, Iíve worked in cardiac rehab wards. Iíve seen hundred and hundreds of people go through nasty, nasty cardiac arrest which I donít want anyone here to go through today. Or if the there is anyone here who has been through something, I donít want them to go through it again. Itís been said that having a heart attack is being equivalent of being hit by a Mack truck. And it shakes you up a lot. RISK FACTORS Okay. So risk factors. What are they? ? If you smokeÖ just give yourself a little mental tick. ? If you have diabetesÖ ? If youíre currently physically inactiveóand now, work doesnít count, walking at work up the stairs at work doesnít countÖ ? If you have a family history of heart disease. So if your parents or your grandparents, theyëve all had heart attacks or strokes. Itís not your fault. But thatís considered a risk factor. [12:42] Okay, if I were to pull two people off the street and one whose both parents have died of heart attacks and one hasnít, I know where to put my money on whoís going to live longer. ? If you have high cholesterol levels, give yourself another tick. ? Age. If you are a male greater than thirty or a female greater than fortyóagain, not your fault; itís not your fault, folksóbut they are factors that have been proven to be conducive to heart attacks. Give yourself another tick. [13:22] Now if Ö Ö Ö one, two, three, four, five, six, how far ahead is your Ö. ? High blood pressure. Never been diagnosed with hypertension or high blood pressure which is a figure of one Ö Ö, 120/80 is normal. Ö is considered to be 140/100. So for those of you who did know your blood pressure, if youíve been diagnosed with blood pressure greater than 140/100, thatís another risk factor, okay? Okay, letís get back to this. If youíve got none, give yourself a pat on the back. Youíre doing a great job. If you had one, thatís alright. Youíre not doing too badly. Now if you had two, then we, as exercise physiologists classify you as being in the high-risk category. Now as Iíve said, donít go out there screaming youíre going to have a heart attack Ö or if you are about to. There are a lot of things you can do about it. There are certain steps you can take to significantly reduce a lot of these. So for example, if youíve got really good cholesterol levels, you minus one. If youíre regularly exercising, that counterbalances a lot of things. And if youíre not, it is time thatÖIím here today to say, ëWake up! Letís do something about this.î [14:32] All the money and all the wealth in the world, youíll trade in for the sake of your health. Trust me. happening around the world. ï Annual deaths from heart disease: twelve million people worldwide die from heart disease alone. This is the same as one death every two seconds. Or some call it stadiumópicture itófull of people, every day a death from heart attacks. ï In Australia, forty five thousand (45,000) people die every year, which is equivalent to five people per hour. ï In terms of chronic academic plans, one in two people in their lifetime will develop So you may as well look at the person to your left and look at the person to your right Ö Ö sight Ö your eyes. But unfortunately, we do that. The numbers donít equate that out. ï And the last factor here is that every hour, four to five people will suffer a stroke. [15:33] Now stroke is the same as this except it happens in the brain. Some enclosing/somewhere close in the brain, somewhere in the brainís integral network of blood capillaries. And the thing Ö happens Ö Ö will depend on the severity of the fat, okay? Now stress is very serous as well and also a byproduct of an unhealthy lifestyle. drive a car, you know you need to check the oil, you know you need to check the water the pressure of the tires. And yet we sort of wait for Ö Ö and ëIíll do it next month,í experienceóbut something would happen in your car and it will cost you a whole heap prevented had you taken care of Ö Ö Ö basis. And if you take the analogy and use it as dying three times. So we try to carry our driving. So thatís a powerful analogy that I just want you to keep that at the back of your mind and Iím going to run through you Exercise. Decreases the risk of heart disease, which we weíre talking about here. Ö Ö Exercises reduces the risk of hip fractures by around fifteen percent, prevents about So if you were a betting man and youíre looking at risk managementórisk management is a word knew all those factors and you didnít exercise or you were comparing someone who did and a successful Ö Ö line as compared to someone who doesnít. Youíre doing a great job. And if anyone Ö Ö Ö, ìWest, thanks for, you know, bringing just bringing that your attention. about it. You just start taking this Ö Ö Ö Ö and all the things that you hear from actuallyÖ at your disposal, useÖ I will give you the, really, benefit of this exercise. the results at quick time. So yes, you can go out there and you can do it alone. Ö Ö you want to be in quick time and go through a process that other people have gone through [19:41] I want to leave you all folks with equipment. ThisÖ okay, Ö Ö draw it. This PROACTIVE AND REACTIVE PEOPLE There are two types of people in life. You I think, ëOkay, what am I going to do to prevent going out of this Ö?í ëWhat am what to create, okay? And then there are the people who are reactive Iíll find time for it when, you know, when I get time,î or ìwhen I make a bit more realize theyíre standing right on the brink of a waterfall thatís about a three hundred that fall and Ö Ö Ö have significantly decreased their chance of living out a quality room, I just wanted to bring that to your attention. And later on, Adamís going to I hope Iíve given you a bit of an insight, folks, in the very little time Iíve had to afterwards to have a chat and if you want to speak to me about anything. Other than that, thank you very much and Iíll hand it over to Adam.