Total Health: A Holistic Approach to

Health, Fitness and Weight

Management
Who is supposed to take care of our health ?
Our parents or
Health Department or
Doctors ??
Do we really need these Doctors ??
Who is this cute girl ?
Who is this chubby boy ?
Are beauty and fitness birth rights
of celebrities Only ?
Can we reverse our age ?
Three aspects of Health

1. Physical Health
2. Emotional Health
3. Spiritual Health
 Assess your Health and Fitness Level
Physical Parameters
1. Heart Rate at rest < 72 pulse/ minute
2. Body Mass Index(BMI) < 25
3. Waist Circumference < 90 cm Males
< 80 cm Females

Body Mass Index= Weight(in Kg)

(Height in Metre)2
 Blood Chemistry
1. Blood Pressure < 120/80 mm Hg
2. Fasting Sugar < 90 mg/DL
3. Lipid Profile HDL > 40 mg/DL
4. Lipid Profile LDL < 90 mg/DL
5. Ratio-Triglyceride/HDL <2
6. Total cholesterol < 180 mg/DL
7. ESR < 10 mm/Hr
 Cardio and Physical Fitness Tests
1. Cooper’s 12-minutes walk/run test
> 1.7 km males, > 1.5 Km Females Average
2. VO2 Max Test
3. The Harvard Step Test
4. Heart Recovery Rate >40 pulses per minute
After 15 minutes exercise at 85% of MHR
Max Heart rate (MHR) = 220 - ( your age )
 Cooper 12 Minutes Fitness Test
1. First, warm-up for 8-10 minutes
2. Run or walk ( in Km) as far as you can in 12
minutes
3. Results:
Age Excellent Above Average Below Poor
Average average

Males > 2.5 2.1-2.5 1.7-2.0 1.4-1.7 <1.4

40-49
Females >2.5 2.0-2.5 1.7-2.0 1.4-1.7 <1.4
30-39
 VO2 max Test

A very Complex test

VO2 max is properly defined by the Fick Equation
VO2 Max = Cx (CaO2 – CvO2 )
Where:
Q is the cardiac output of the heart,
CaO2 is the arterial oxygen content,
CvO2 is the venous oxygen
 VO2 Max Test
1. Max volume of Oxygen one can use during
intense exercise ( Aerobic Capacity) ml/kg/min
2. Carry out Cooper 12 minutes test
3. VO2 Max = (22.4 X Km covered)- 11.3
4. Result : 50-70 Very Good
35-50 Average
35-25 Below average
< 25 Poor
 The Harvard Step Test
1. Stepping up 40-50 cm high gym bench once
every two seconds
2. Measure Heart Rate after 1 minute (HR1), 2
minute (HR2), 3 minutes (HR3)
3. Fitness Level= 30,000/2(HR1+HR2+HR3)
4. Result: 80-90 High Level
65-79 Above Average
64-55 Below Average
< 50 Poor Level of fitness
 The Royal Family of Madam Obesity
Name of Family members :
1. Hypertension
2. Type2 Diabetes
3. Asthma
4. Elevated Blood Cholesterol
5. Dementia
6. Cancer- Breast, Bowel, Pancreatic
7. Sleep Apnoea
8. Gallbladder Problems
Five Pillars of Good Health
1. Nutrition and Healthy Diet
2. Physical Activity / Exercise/ Posture
3. Sound Sleep / Rest
4. Detoxification
5. Yoga, Pranayam and Meditation
 Nutrition
• Nutritional needs are life stage specific
• Super-foods
• Is fat consumption necessary in our diet ?
• Which oil is good for health ?
• Role and necessity of water
 Five White-colored Poisons

1. Sugar
2. Salt
3. Maida
4. Hydrogenated Oils
5. Preservatives
10 Top Super-foods
1. Flax seeds
2. Green Tea
3. Whole-grains Sprouts
4. Curd
5. Tofu and Soya milk
6. Soaked dry fruits and seeds
7. Kimchi
8. Garlic
9. Wheat Grass juice
10. Virgin Olive Oil
Super-food: 1. Richest vegetarian source of micronutrients
Omega 3 fatty acids
Flax Seeds
2. Lowers cholesterol levels

3. Lessen the severity of diabetes by stabilizing

blood-sugar levels

4. Use of flax seed as a laxative due to its

dietary fiber content

5. Lignan, which has plant estrogen as well as

antioxidants
 Super-food : Green Tea
1. Why Green tea instead of milk tea?
2. Secret of Loosing Weight
4 cups/day to loose 2.7 kg fat in 8 weeks
1. For glowing skin due to antioxidants
2. Helps in reversing ageing process
3. How to prepare Green tea ?
4. Magic of Lemon
drops
 Three Aspects of Fitness
1. Stamina : Cardiovascular/ Lungs
2. Strength : Muscular Power
3. Flexibility : Range of Motion
 Super Seven Physical Activities
1. Walking and Jogging
2. Games : Badminton, Football, Lawn Tennis
3. Swimming
4. Gymnasium
5. Cycling
6. Stepping stairs
7. Skipping Rope
 Exercise/ Physical Activity
1. How to choose right activity ?
2. How much is sufficient ?
3. Role of warm-up exercise
4. Is daily weight training OK ?
5. What is the right time to exercise ?
6. Is walking “Best Exercise “ ?
7. Nutrition and physical activities
 Sound Sleep
1. What is role of sleep ?
2. How much is sufficient ?
3. Are timings important ?
4. Is alarm clock useful ?
5. Is siesta necessary ?
6. Can we make up Sleep Debt/ Deficit ?
7. How to ensure sound sleep ?
 De-toxification
1. What are toxins ?
2. What are sources of toxins ?
3. How toxins affect our body ?
4. What is the role of anti-oxidants ?
5. What are the in-built systems of detoxification
in our body ?
6. Detoxifying Diets
7. How to detoxify your body?
 Cost of Preventive Health
• Cost of Treadmill : Rs 25,000 to 1,25,000
• Cost of Good Running Shoes:
Rs 2,000 to 15,000
• Monthly Gym membership : Rs 500 to 5,000
• Extra expenditure on fruits : Rs 3000/month
• Cost of a Good Track Suit : Rs 700 to 5,000
• Expenditure on Health Magazines/ Books
• Rs 150 to 500
 Are You Ready to Pay ?
• Cost of By-pass Heart surgery ?
• Cost of MRI or CT scan ?
• Cost of Haemodialysis ?
• Medical Specialist Fee ?
• Hospital Bed Per Day charges ?
• Cost of Medicines ?
• Cost of mental stress to you and family
Members ?
• Cost of Walking?
• Cost of Pranayam ?
• Cost of Yoga ?
• Cost of Positive Attitude ?
• Cost of Good Laugh ?
Keys to Weight Management
1. Basal Metabolic Rate ( BMR)
is the amount of energy expended while at rest in a
neutrally temperate environment, in the post-absorptive
state (meaning that the digestive system is inactive,
which requires about twelve hours of fasting).
2. Calories Pass Book
 Chemistry of Fat Burning
1. Intake of tea/coffee, cigarette : Nicotine decreases
2. Exercise : Aerobic vrs Anaerobic
3. Norepinephrine, Epiagalloccatchin and Epinephrine
are fat burning hormones in Green Tea enhances
4. Omega3 Fatty acids to improve Leptin in brain to
suppress appetite : Flax seeds, olive oil
5. Capsacin found in hot chillies increase BMR
6. Iron deficiency reduces BMR
7. Reduced Thyroid Function
8. Intake of Glucose or protein just before or after
exercise / increased insulin level decreases BMR
Seven Secrets of Weight Management
1. Eat at every 2 hours of interval ( exactly 2 hours)
2. Stop having nicotine from tea, coffee, smoking,
tobacco, Gutka and drink 6-7 cups of Green Tea
3. Say goodbye to outside food, eat only
homemade food
4. Have dinner before 800 p.m.
5. Physical activity of one hour daily and at least 5
days a week
6. Drink 7-8 glass of water daily
7. Ensure 7-8 hours sound sleep
 Blue Print of Healthy Lifestyle
• Have 7-8 hours sleep
• Eat more fruits and vegetables
• Eat less red meat and white poisons
• Avoid alcohol, tobacco and smoking
• Be positive
• Go for Yoga, Pranayam and meditation
• Maximize physical activity
• 20 minutes Sunshine 5 days a week
Suggested Readings
Is it worth to invest time in this session ?

Let us read “ Its About Me” sheet..

 Lung Function Tests
• Lung function tests (also called pulmonary function
tests, or PFTs) check how well your lungs work. The
tests determine how much air your lungs can hold,
how quickly you can move air in and out of your lungs,
and how well your lungs put oxygen into and remove
carbon dioxide from your blood. The tests can diagnose
lung diseases, measure the severity of lung problems,
and check to see how well treatment for a lung disease
is working.
• Other tests—such as residual volume, gas diffusion
tests, body plethysmography, inhalation challenge
tests, and exercise stress tests—may also be done to
determine lung function.