Health Risks per annum

Overall cause of death rate - all age groups / 100,000

* these diseases are substantially caused by smoking and aggravated by obesity - both self correctable problems

2/3 of the men and ½ of the women of Australia are overweight or obese
Male obesity = Waist measurement - greater than 102 cm is obese. BMI 30 + is obese
Female obesity = Waist measurement - greater than 88 cm is obese. BMI 30 + is obese
{BMI = wt in kgm / ht x ht in metres eg 75 kgm 1.7 m person has a BMI of 75 / (1.7 x 1.7) = 26}

Healthy eating for a healthy weight and low cholesterol should be encouraged Key points about healthy eating are:

1. Eating regularly at least 3 times daily or small quantities up to every 3 hours. This reduces hunger and consequent overeating Eat slowly. Consider having soup before a meal
2. Avoid junk food ( fatty foods , sugars and soft drinks )
3. Drink low calorie liquids as this helps to fill you up (not too much alcohol and consider at least one alcohol free day a week )

Did you know that a 375 ml can of "cola" contains 155 Cals = 10 tspns sugar, a small "fries" contains 250 Cals and that these two items are equivalent to 20% of the average daily energy requirement !

Alcohol Intake

Less than 2 standard drinks /day average over a week No more than 4 standard drinks in any 24 hour period.

At least 2 alcohol free days per week   

Are desirable goals

Exercise recommendations

30 minutes moderate exercise like walking 5 x /week OR 30 minutes vigorous exercise 3x/week.
Moderate exercise = walking at a pace you can conduct a conversation, dancing, golf ( not in a cart ) , light gardening. Vigorous exercise = singles tennis, aerobics, gym session, swimming (laps), chopping wood.
Exercise taken in 10 minute bursts totalling the above recommendations is almost equivalent so think about walking up stairs or parking further away and walking to your car.

Disclaimer : Medical Advice in this site is general in nature - specific advice should be sought at an iindividual consultation with your doctor