UNI101_PhysicalHealth.pptx

College Success Tuesday, Week 10 Healthy Lifestyle College Success Chapter 11: Engaging In A Healthy Lifestyle ● 11.1 Taking Care of Your Physical Health ● 11.2 Sleep ● 11.3 Taking Care of Your Emotional Health ● 11.4 Taking Care of Your Mental Health ● 11.5 Maintaining Healthy Relationships ● 11...

College Success Tuesday, Week 10 Healthy Lifestyle College Success Chapter 11: Engaging In A Healthy Lifestyle ● 11.1 Taking Care of Your Physical Health ● 11.2 Sleep ● 11.3 Taking Care of Your Emotional Health ● 11.4 Taking Care of Your Mental Health ● 11.5 Maintaining Healthy Relationships ● 11.6 Your Safety Figure 11.1 Movement, in all its forms, is an important element of health and wellness. Movement contributes to balance, cardiovascular health, strength, and flexibility; it can also help clear your mind in the midst of study and stress. Whole Foods vs. Processed Foods TASK- Write down everything that you ate and drank yesterday. What would you change and why? "When you eat junk food you think junk thoughts." — Michael Bernard Beckwith Engaging in a Healthy Lifestyle There are two primary reasons we become unhealthy: •We do not deliver enough nutrients for our cells to operate properly. •Our cells are bombarded with too many toxins. 11.1 Taking Care of Your Physical Health What is healthy eating? What You Drink ● Most of your blood and every cell in your body is composed of water. ● Water makes up 60 to 80 percent of our entire body mass. ● Drink a large glass of water first thing in the morning. Your body becomes a little dehydrated as you sleep. 1 pound (lb) ½ kilogram (kg)= 3500 calories! How to Read a Food Label -Figure 11.3 This label displays the key nutritional information about a common container of fruit salad. Though fruit is generally healthy, be aware of the amount of calories and sugars, and particularly the serving size to which those amounts are tied. Note that the US government has updated food label requirements and this version of the label will soon be the only one you’ll see. How to Read a Food Label -Figure 11.3 APPS FOR TRACKING What about your exercise habits? How much exercise did you get this week? (This can be in the form of walking/steps, any kind of sport, dancing, etc….. Or anything that gets your heart rate up!) How Fit are You? Exercise There are three basic types of exercise —flexibility, strength training, and cardiovascular. Flexibility is the range in motion of the joints in your body, or the ability for your muscles to move freely. Without adequate flexibility, daily activities can become difficult to do. Stretching increases your body’s flexibility, improves circulation, and sends more blood to your muscles. Just a few minutes a day of deep stretching can have a powerfully positive impact on your health. Yoga Exercise Strength is the body’s ability to produce force. Strength training helps improve muscle strength and muscle mass, which will become increasingly important as you age. Increased muscle helps your body burn calories more efficiently. Strength training also helps maintain bone strength. In addition to lifting weights, other ways to build strength include push-ups, pull-ups, squats, lunges, and yoga. (Recommended 3-5 Exercise Cardiovascular is the body’s ability to use oxygen efficiently during exercise. As one’s ability to use oxygen improves, daily activities can be performed with less fatigue. Great cardiovascular modes of exercise include jogging, swimming, biking, and HIIT (high intensity interval training). HIIT is short bursts of intense activity followed by a rest period. With HIIT, you can squeeze a lot of THE WORKOUT ROUTINE- WHAT’S YOUR GOAL? The frequency, duration, and intensity of exercise are helpful terms to consider when deciding on an exercise regimen. • Frequency: How often will you do the activity—once a day, three times a week, twice a month? • Duration: How long is the exercise session—20 minutes, 1 hour, 30 minutes split into two sessions in one day? • Intensity: How much energy is needed—light versus vigorous activity, 3 METs versus 6 METs? Kahoot! TASK- FITNESS CHALLENGE For 3 days, track either your exercise OR your Food Choices Exercise Reflection: 1.How do you currently feel about the amount of exercise you get every day/ week? 2. What are your exercise goals for 3 days? (yoga, 10,000 steps a day, running 3 miles, etc.) 3. Were you able to hit your goals? Why or why not? 4. Are there any changes you would like to make to your exercise routine based on the results of your Exercise Report? If yes, what are they? Food Tracker Reflection: must include a screenshot of your food intake 1. Did you find anything surprising about your food intake over three days? Were your food choices generally as healthy, healthier, or less healthy than you expected? 2. Are there any changes you would like to make to your diet based on the results of your Food Groups & Calories Report? If yes, what are they? 3. Will you continue to use MyFitnessPal (or any app) to help you track your foods and beverages? Why or why not? Extra Slides Task- Analyzing your Choices! Think of any 2 foods from your pantry and look up the food label. Identify every ingredient in the foods you chose by using the food ingredient table. Provide the details of the 2 foods you chose to research. Will you continue to eat these foods after you know what is in them? How can you