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Obesity - Fighting Fat to be Fighting Fit

Definition

Obesity is said to have occurred when weight gain (predominantly by fat) has increased to the level at which it is endangering health:

Body Mass Index (BMI) of 30+

weight (kg)
height (m2)

e.g. If you are 5ft 10 (1.78m) and weigh 15 stone (95 kg)

95 = 30
1.78 x 1.78

Visit the BBC website for a quick BMI check!

Ideal Weight

BMI Definition
20	Underweight	30-39.9	Obese
20-24.9	Ideal weight	40>	Grossly obese
25-29.9	Overweight

Prevalence and Effects of Obesity

Obesity is a national epidemic – since the 1980’s the number of obese people has tripled. Statistics:

Statistics

50% population overweight (BMI 25+)
17% males and 21% females are obese (1999)
Major killer (30,000 UK deaths a year)

Effects

Seat belt won’t fit
Steering wheel gets in the way
Difficulty getting up and down stairs
Fitness levels decline
Slower response speed

The Risks to Health

Heart disease and high blood pressure
Type 2 diabetes
Osteoarthritis and lower back pain (LBP)
Breathlessness /respiratory disorders
Cancer
Stroke
Infertility
Depression

Specific Risks to firefighters due to obesity…

A survey of US firefighters identified a 40% prevalence of obesity in firefighters and a greater prevalence of high cholesterol

Even new firefighter recruits are found to be overweight with low-normal aerobic capacities	Firefighters have one of highest occupational fatality rates
Exercise tolerance and lean body mass below age-predicted averages	Coronary heart disease is responsible for up to 45% of on-duty deaths among firefighters
84% with high blood pressure (BP) were overweight	Greater strain and wear and tear on heart and skeleton
Firefighters are more at risk of heart attack than any other profession	Less lung capacity due to fat stored around organs

A Weight Management Plan

Exercise	30 minutes a day, 5 days a week, such as walking, cycling, jogging, rowing, swimming, aerobic classes, circuit training
Small regular meals	Cutting down portion size; 3 smaller main meals with healthy in between snacks, such as fruit, yoghurts, nuts etc. This helps to maintain a level sugar balance rather than peaks and troughs of energy.
Sustained fuel	Such as potatoes, oats, wheat and grains which give slow energy release (carbohydrates)
Good fats	'Essential fatty acid' (EFA) foods such as nuts, oily fish (mackerel, sardines, salmon). Omega 3 and 6 are EFAs that can also be taken by oral supplements, linseed oil and sunflower seeds. Needed to keep the blood thin to prevent clotting
5-a-day	Fruit and vegetable portions - 1 apple, glass unsweetened fruit juice, small bunch grapes, 1 banana, 3 tablespoons of peas, 2 broccoli florets etc.
Nutrient dense diet	Food rich in nutrients ie fresh foods, not processed meals, and foods low in fat and sugar, such as pulses, seeds, fresh vegetables and fruit

Please contact OHSW Department or your GP for more guidance