Hoovering – Should it be part of your exercise regime?

Last week news articles reported that doing housework, as a means to clean your home and also keep you physically active, may not be as beneficial to the latter as once thought.

A nationwide study, Sport and Physical Activity Survey (SAPAS) used data collected from over 4000 adults in Northern Ireland, to examine how domestic activities contributed to a person’s total physical activity and whether this was related to their BMI. The researchers found that people, who included housework as part of their regular exercise count, were not burning as many calories or raising their heart rate to a level identified to have a positive impact on one’s health. As a result the researchers pointed out that people could be failing to meet weekly target exercise guidelines, despite thinking they are.  

Those who reported more domestic activity tended to have higher body mass indexes, than those who reported less domestic activity

The Governments guidelines for physical activity in the UK suggests that adults should take at least 150 minutes of moderate intensity physical exercise each week. This could be 30 minutes 5 times a week. To ensure that everyone includes some activity on a daily basis, recommendations have included gardening, housework and DIY projects. As these activities can be carried out in the comfort of one’s home they are more likely to appeal to the majority of the population, who for whatever reason, may face issues or resistance when say going to the gym.

However, although housework is regarded as “exercise” the research demonstrates that we need to be working harder at it to make it count as a workout, so that we can reap the health benefits associated with regular exercise.  

Professor Marie Murphy, who led the study said: “Housework is physical activity and any physical activity should theoretically increase the amount of calories expended. But we found that housework was inversely related to leanness which suggests that either people are overestimating the amount of moderate intensity physical activity they do through housework, or are eating too much for the amount of activity undertaken”    

Physical activity needs to make you out of breath or sweaty to count as moderate to vigorous. The study should be a reminder that the intensity of activity is important as well as the amount and type of activity. It could therefore be said that hoovering and other domestic work, need not be disregarded as ineffective forms of exercise, rather, when domestic work is carried out, extra vigor should be applied to work up a sweat. Additionally, incorporating other forms of exercise into your routine, such as brisk walking, cycling, dancing could help ensure that you stay active and healthy.

For more information on physical activity and the benefits visit the NHS Choices website. Understand the importance of physical activity and learn ways to promote and encourage others to be more active through the RSPH Level 2 Award in Understanding Health Improvement, Level 2 Award in Physical Activity.   

International Women’s Day 2013

– Celebrating achievement and looking at what more can be done

Every year International Women’s Day is celebrated on the 8^th March. This monumental day seeks to highlight the extent to which equal rights of women have progressed, as well as emphasising the economic, political and social achievements women have and continue to make.

Each year there is a thought provoking theme, to not only celebrate achievements, but to also raise awareness of the issues and discrimination women still experience in the 21st Century. This year the United Nations (UN) core campaign is to end violence against women “A promise is a promise: Time for action to end violence against women”.

Ban Ki-moon, United Nations Secretary said “Violence against women is always a violation of human rights; it is a crime; and it is always unacceptable.  Let us take this issue with the deadly seriousness that it deserves”.

Violence against women continues to be a huge problem in society and can have serious adverse physical and mental affects on the individual and their families.  In the UK, the cost to society totals around £20.1 Billion, which includes human and emotional cost, cost to public services and cost in lost economic output. 

How widespread is the abuse?

The British Crime Survey 2006/2007 established that every year 1.5 million women experience at least one incident of domestic violence abuse, which is nearly 30,000 women a week. Over a lifetime, it is argued that one in four women in the UK will experience domestic violence.

Anyone can be targets of violent domestic abuse, married or unmarried couples, opposite or same sex partners, however, figures show that approximately 77% of the victims are predominantly women. This could be due to a whole range of factors, including cultural differences (i.e. men considering themselves too superior or 50% of men believing that domestic violence is a private affair), life experiences, psychological and emotional issues.

The Home Office Statistical Bulletin: Crime in England and Wales 2006/2007 highlighted that 2000 women are raped a week, resulting in 100,000 every year, and half of these rapes are committed by a current or former partner.

Lesley Abdela, Journalist at the Guardian “Stop looking the other way” wrote that, “Violence against women is a pandemic more extensive than HIV/Aids. It is the main cause of death and disability globally for women aged 15 to 44 – rape and gross bodily violence cause more death and permanent disability than cancer, motor vehicle accidents, war and malaria combined”.

Worryingly, Lesley comments that between one and two women are killed each week by a current or ex partner, and that this number is actually 20% higher than the number of youngsters knifed to death in London or in British cities. 

The affects

Domestic violence against women can have serious implications. As well as the damaging physical health problems that can arise from abuse, there are also notable adverse affects to an individual’s mental and emotional wellbeing; these include post-traumatic stress disorders, depression and anxiety. Moreover, many women turn to taking drugs, alcohol, smoking or overeating as a response to and a way of dealing with the abuse. Statistics reveal that abused women are 15 times more likely to misuse alcohol and 9 times more likely to take drugs than women generally. This can lead to greater physical and emotional problems.

As mentioned above, there is a large economic cost to society as women who are abused often take time off work. Statistics from the Home Office Statistical Bulletin, states that each year one in ten victims of partner abuse takes time off work as a result of the abuse.

Then and now

Until 1990, it was legal for a man to rape his wife.  The idea that domestic violence is a “private family affair” is still widely believed and is one that needs immediate eroding.  Domestic violence is a crime, and if ignored can lead to greater problems for the victim, their families and society as a whole.

International Women’s Day, is a fantastic opportunity for everyone around the world to acknowledge the great achievements of women and the contributions they have made socially, politically and economically, but it also an opportunity to make evident the problems women continue to face world wide.  Through the media, policy makers and the government, we can help to reduce and end domestic abuse and to also ensure a strong support network system is in place to offer advice and guidance to those who have suffered.

For more information on International Womens Day click here

For further information on violence against women click here 

Visit the Women's Health website here 

  

Understanding Behaviour Change: 

Happening at all levels

On the 29^th November 2012, the Royal Society for Public Health (RSPH) held a seminar on behaviour change. Led by Graham Rushbrook Development Advisor for RSPH, there was a chance to learn about the RSPH’s new Understanding Behaviour Change qualification, as well as to hear Kent Community NHS Health Trust’s experience of using the qualification. Participants then engaged in discussion about their experiences of obstacles to behaviour change for their clients.

The RSPH Understanding Behaviour Change qualification focuses on how best to support individuals in adopting positive behaviour change. At the heart of effective behaviour change is effective communication and relationship building. Within a one-to-one setting, the needs of the client are at the centre of all interactions, and the focus is on the holistic support of clients – not limiting support to narrow health requirements. As Graham highlighted, behaviour change “is done with, not to people”.

If individuals are to choose to change their lifestyles, any fear or ambivalence first needs to be addressed. It is also essential that an individual’s right not to change their behaviour is respected, and that the context and circumstances that may affect development of a plan to change lifestyle or health behaviour information is understood. The qualification also covers the importance of presenting information appropriately and accurately based on the needs of the individual, and teaches how to develop an effective lifestyle or behaviour change implementation plan and how to evaluate the impact of advice given.

Anne Ford, Head of Self Management and Prevention at Kent Community NHS Health Trust, spoke about her experience of using the RSPH’s behaviour change qualification to enable Health Trainers to support people with chronic health conditions. She highlighted that the effectiveness of behaviour change techniques lies in their client-centred nature and underlined the potentially valuable role of Health Trainers in supporting individuals in self management. The assessment of the Kent Community NHS Health Trust self-management and prevention plan has shown that through behaviour change training, Health Trainers have offered a wide range of support to clients, including referrals, signposting, accessing services from Age UK, organising respite care and supporting improvements in eating habits.

The RSPH qualification is set at Level 2, involves 16 hours guided learning time and is assessed through a multiple choice exam. Graham Rushbrook then led participants through a workshop session, asking participants to assess how the organisations, systems, disciplines and professions that they represent make it harder for clients to change.

Participants suggested that if behaviour change interventions are to be successful and sustainable:

-      There needs to be a holistic focus on the client, enabling underlying issues as well as health behaviours to be addressed. The client needs to be at the centre of the decision making process and interventions must be tailored to their needs.

-         Frontline staff need to buy into behaviour change techniques and training needs to be provided to enable them to work effectively with clear and consistent models. Communication between frontline services is vital if clients are to be treated holistically and effectively.

-    Behaviour change interventions need to be better understood by funders and management. This will involve recognition of the timescales involved (behaviour change interventions are not quick-fix) and also that quantifying results may not be possible in traditional ways.

Participants then looked at how these difficulties could be turned into opportunities for improving health. The focus in behaviour change theory on joined up services and holistic interventions, as well as developing partnerships was deemed an opportunity. In addition, moving the focus from assessing interventions based on quantity to assessment based on quality was seen as a huge opportunity for health improvement. It was also noted that behaviour change training can be achieved with little funding where training is offered in-house and that by sharing best practice between organisations and services, there is a great opportunity to ensure that behaviour change interventions meet their potential.

Next Steps

RSPH Training Solutions, will be running training sessions throughout 2013 to build understanding about behaviour change and to also build capacity to deliver the Behaviour Change qualification and training.  Our first date for this will be on the 26th February followed by a Train the Trainer programme on the 5th March.  For further information on opportunities to share best practice and offer in house training please contact Gina Mohajer, 0207 265 7327 or visit Training Solutions homepage. 

We will also be hosting further seminars around behaviour change to facilitate an engaged discussion with funders and commissioners about the case for supporting this type of intervention.  The next one will be in March, to register your interest, please contact Gina. 

Why having Friends at any Age is Beneficial for Health

Epicurus said “Of all the things that wisdom provides for living one’s entire life in happiness, the greatest by far is the possession of friendship”.

It has been long understood from contemporary scientists to ancient philosophers that having strong social bonds contributes to our happiness and therefore has a positive impact on our overall health and well-being.  However, the importance of friendship is not just something we need and desire as adults, but having friends during childhood is equally as important for our development later in life. 

In a new study from Concordia University, Canada (http://www.concordia.ca/) researchers affirmed that by keeping friends close has real physiological and psychological benefits.

The report which was published in the journal Developmental Psychology, “The presence of a best friend buffers the effects of negative experiences” found that the presence of a best friend directly affects children going through negative experiences.  The study highlighted that levels of cortisol, a hormone produced naturally by the adrenal gland in direct response to stress, is likely to decrease if a child is with a friend during a tough experience.

William M. Bukowski, a professor of psychology and Director of the Concordia Centre for Research in Human Development said, “if a child is alone when he or she gets in trouble with a teacher or has an argument with a classmate, we see a measurable increase in cortisol levels and decrease in feelings of self worth”.   

Previous studies have demonstrated that friendships can protect against later adjustment difficulties.  However, this study is the first to definitely identify how the presence of a friend can result in an immediate benefit for the child undergoing an unpleasant experience.

Bukowski believes these results have far reaching implications because physiological and psychological negative experiences as children can impact us as adults later in life, “excessive secretion of cortisol may lead to significant physiological changes, including immune suppression and decreased bone formation”.  Additionally, Bukoswki points out that if we build up feelings of low self worth during childhood, this will translate directly into how we perceive ourselves later on in life. 

Studies continually show that we need close long term relationships, we need to be able to confide in others and we need a sense of belonging.  Evidence suggests that we tend to feel happier when we are with other people and as a result this has many positive affects on our health.  Strong bonds can contribute to lengthening life, boosts immunity and can cut risks of depression.

Therefore, where possible, it is important for us to make the time to build relationships by strengthening old friendships, deepening existing ones, and making new friends.