Interesting Point to make

1. Walking your way to health and happiness Interesting Point to make • Why don’t we expand on this point • Maybe to a sublevel? • And maybe another • And say something to tie it up • Dr Mark Tully & Dr Ruth Hunter • Centre of Excellence for Public Health • Centre for Public Health • School of Medicine, Dentistry & Biomedical Science

2. Benefits of Active Lifestyle

3. Deathsattributed to 19 leadingfactors,by country incomelevel

4. We do not get enough exercise 35% meet minimum criteria of 150 minutes of moderate intensity activity per week 30% are totally inactive Health Survey Northern Ireland (2010/11)

5. Do not smoke Get 30 minutes of exercise or activity per day Maintain a BMI between 20 and 26 Eat a Mediterranean diet (5+ colorful fruits and vegetables, whole grains, and nuts per day, fish twice a week, and olive oil) Drink small to moderate amounts of alcohol (if they drink) Know and control blood pressure and cholesterol levels Unwind, be kind to yourself Do 7 things to reduce heart disease and cancer by 50% Overview

7. How much activity should I aim for?

8. Chief Medical Officer Recommends… Everyone should aim to accumulate 150 mins of moderate intensity activity per week • Pace faster than • normal, but not • breathless • Walking at • 3-4mph • 30 mins • per day

9. Mass participation Safe No cost No training or special equipment Overcomes embarrassment Why Walk? Walking: the perfect exercise

10. Is it possible to change?

11. Exercise Groups: • 30 mins brisk walking 3 days per week • 30 minsbrisk walking 5 days per week • Control group: • Were asked to maintain their habitual lifestyle

12. Results 3x week • 15% ↑ fitness • 1kg ↓ weight • 3cm ↓ waist • ↓ blood pressure • 2% reduction in 10yr risk CHD 5x week • 13% ↑ fitness • 3cm ↓ waist • ↓ blood pressure • 0.2% reduction in 10yr risk stroke

14. Active “ingredients” • Self-monitoring • Goal setting • Social support

15. Aids to Motivate & Measure

16. Pedometers • Best Practice • Set goal • Record steps • Monitor and share progress • Review goals • Use to… • Team challenge • Climb Everest • Play games • Reward progress http://www.wahlyz.com/Bagaman-CLMS_Pedometer_Games.pdf http://www.choosetolivebetter.com

17. Workplace Pedometer Competition

18. Step Jockey www.stepjockey.com

20. The Incentives Complete 30 minutes of physical activity Collect 30 points Keep getting active and earning points Cinema vouchers Sandwich vouchers Gym passes Decathlon/Ice Bowl Beauty vouchers Earn rewards

21. On line Social Support Off line

22. Graphical representation of the social network over the 12-week intervention Social interactions inferred by: time between card swipes; and, (2) frequency of similar locations of card swipes Node = participant Edges = when 2 participants swipe their card within 30 second period Thicker edge = more interactions Size of node = no. of interactions

23. What are Queen’s doing?

24. Cost of not investing in workplace health and wellbeing 4 x more likely to lose talented staff in next 12 months 9 x more sick days per year 3 working days per year are lost due to workplace stress 30 days of lost productivity per year due to time taken to smoke at work

25. Thanks for Listening Interesting Point to make Dr Mark Tully Lecturer in Physical Activity and Public Health Centre for Public Health Queen’s University Belfast Email: m.tully@qub.ac.uk Twitter:@marktully_qub Dr Ruth Hunter Research Fellow Centre for Public Health Queen’s University Belfast Email: ruth.hunter@qub.ac.uk Twitter: @Ruth_HunterQUB • Why don’t we expand on this point • Maybe to a sublevel? • And maybe another • And say something to tie it up