What are the "risk and protective factors" for our health? Whats the value of this?

Ramsey Keaton

Risk and protective factors are the aspects of a person and their environment or personal experience that make it more likely, risk factors, or less likely, protective factors, that the person will have a certain problem or achieve a certain outcome (Jenette Nagy, 2013). Risk and protective factors can be considered flip sides of the same coin. For example, for a child with a family history of alcoholism that could be considered a risk factor. On the other hand, a family that talks to their children about alcohol and doesn't abuse it themselves could be considered a protective factor.

Exercise is a big part of risk and protective factors for many health issues. For example, lack of exercise can be considered a risk factor for obesity while exercising can be a protective factor for obesity. The values of risk and protective factors can have a huge influence on many problems and outcomes. For example two people with the same situation could have different outcomes depending on their risk and protective factors.

Nagy, Jenette. "The Community Tool Box." Community Tool Box. N.p., 2013. Web. 30 Sept. 2013. <http://ctb.ku.edu/en/tablecontents/sub_section_main_1156.aspx>.

How has physical fitness changed over the years? Has it changed for the better?

Molly M.

Growing up we all remember taking gym classes and we all looked forward to that one day of the week where we could spend an our outside of the desk chair and running around the gym and actually having fun. However, gym class was more than "just fun." It was meant to instill in each of us a sense of physical fitness and through various programs, we as youth, were encouraged to stay active.

It is no secret that physical fitness and health have been put on the back burner in recent years, but I think more recently, people, and the government, have focused in on the importance of staying physically fit. There are so many fitness programs and apps available that promote the importance of physical fitness. While Americans themselves are not as physically fit as they used to be , there are a number of resources out there to promote physical fitness.

Resources:

http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html

http://www.unm.edu/~lkravitz/Article%20folder/history.html

Exercise Has So Many Benefits, So Why is it So Hard to Stay Motivated?

Shanel Perry

We all know why we should work out.  It helps control weight and mood, prevents health problems diseases, boosts energy, etc,  but why is it so hard to stay motivated? Knowing why and how to exercise may not be enough.  The CDC collected date from over more than 45,000 U.S. adults 18 and over and nearly 80 percent are not getting their recommended amount of exercise each week.  

So what is stoping so many people?  Certified health behavior coach Shelly Hoefs explains, "Change is hard! When we try to start exercising, we think of all the excuses for not doing it and all the things that have gotten in the way before.  Getting fit starts to seem overwhelming and that makes if feel stressful.  Before long, we don't want to do it anymore." 

In order to stay on track find personal motivation to exercise.  You won't get off the couch until you find something deep down that will keep you going.  This can be getting healthy or having the body you dreamed of for years.  Also in order to keep it fun and exciting, mix it up.  Take yoga one day, go for a run the next or just play football with some friends, that way you never get sick of a certain exercise.  

One of the most important things you can do in order to stay on track is to set realistic goals.  It is impossible to lose 20 pounds in 2 weeks so make sure your goals are achievable.  Aim for exercise goals like walking 5 more minutes then you did yesterday.  You will have a better chance of being successful and motivated.    

Last but not least, don't let minor setbacks discourage you. If you planned a trip to the gym and you just couldn't make it, don't get down on yourself and lose that motivation to exercise like so many do.  "For many people, this is a slippery slope," Cal Hanson, director of the Sanford Wellness Center in Sioux Falls, S.D says. "It reminds them of times when they failed before, and they begin to think of themselves as exercise failures."  So start thinking of yourself as someone that exercises and that will soon become your identity. 

Sources: 

http://www.cbsnews.com/8301-204_162-57582759/cdc-80-percent-of-american-adults-dont-get-recommended-exercise/

http://www.mayoclinic.com/health/exercise/HQ01676/NSECTIONGROUP=2

http://www.webmd.com/parenting/raising-fit-kids/move/motivated-to-exercise

What evidence exists to show HIIT is better than 150 minutes/wk of exercise?

Luke Newman

            In the United Kingdom, 62% of men and 72% of women do not get the government recommended 150 minutes of exercise per week.  In research studies, HIIT has shown increased aerobic capacity, carbohydrate metabolism, and insulin sensitivity.  Jamie Timmons, a professor of ageing biology at UAB, says that examining the effects of six weeks of HIT versus 20 weeks of endurance training produces results in the same range in regard to aerobic capacity.  An additional argument for the benefit of HIT is that it’s easier to maintain.  A person would be more likely to stick with a workout plan that only took a few minutes a week compared to two and a half hours.  Therefore, HIT would lead to a healthier population.  However, it was pointed out that in people who are already active, adding HIIT to their exercise regimen “does not add much.”

Murphy, Sam. "Can You Get Fit in Five Minutes?" The Guardian. The Guardian, 10 June 2012. Web. 30 Sept. 2013. <http://www.theguardian.com/lifeandstyle/2012/jun/10/can-get-fit-five-minutes>.

What are the physical and mental harms of exercising too much?

Danielle Z


In class we talked about all the good things that can come from exercise, but can too much of a good thing have a negative effect? A study showed the "optimal weekly dose of exercise between 2.5 hours and 7.5 hours". Exercising above or below that amount showed people having poorer mental health. This would not be what I expected. It makes sense that if you do less you might have negative consequences, but I would never expect someone doing more would also have negative consequences. The physical harms of exercising too much can be "injuries, exhaustion, depression, and suicide" and more. People tend to think if you work out more it makes you healthier and that is not the case. 30 minutes of moderate exercise a day is optimal for someones health.


Sources:
http://www.cleveland.com/healthfit/index.ssf/2012/12/too_much_exercise_could_be_bad.html
http://men.webmd.com/features/exercise-addiction

How much of a negative impact does (long-term) stress have on the physiology of the human body?

  By James Coulter
   I often wonder about stress, and the affects that it has on the human body. So I did some research to educate myself. Stress is the body's reaction to any change that requires an adjustment or response. According to Web MD,  "The human body is designed to experience stress and react to it, stress can be positive, keeping us alert and ready to avoid danger."

   On the other hand, stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Stress that continues without relief can lead to a condition called distress -- a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. 

   Everybody experiences stress in one way or another, but the best advice that I can give anybody, is to try to go places that are fun, and stay away from stressful environments, keep positive relationships at home, work, and stay organized with school work. I hope my article gave the class a better understanding about stress, and the effects that it has on the body.

                              www.webmd.com/mental-health/effects-of-stress-on-your-body‎

What are other fitness apps?

       After the presentations I noticed that many people are also doing exercise for their PGP. After seeing the different apps everyone chose, I wanted to see other helpful fitness apps. I found many running apps, some of the most interesting I found were Nike+iPod app that is built into most iPhones and will keep track of the amount of running and calories burned. Garmin Fit will track your run with a GPS tracker will also calculate how many calories you've burnt using your weight, height and age, and you can listen to your own music while you run. Zombies, Run! was a funny one I found, if you like zombies you can have the sound of zombies in your ear to make it feel like you are being chased, it will keep track of your distance and also let you make your run into an epic story. For those who like charities, Charity Miles lets you pick a charity and you earn 25 cents per mile.
       P90X is a good app for overall fitness, the app takes the popular fitness program and makes it more mobile and keeps track for you. With Obstacles XRT you can jump over tires, escape quicksand, and crawl under fences, all in the comfort of your own home with no equipment necessary, the app uses plyometrics and HIIT training to get your blood flowing and fat burning. Nike Training Club gives you many workouts to follow and keeps track of your workouts while giving you points for each workout. JEFIT gives you exercises based on the muscles you want to work and lets you keep a log of each workout.

Leslie Zoller

http://beta.active.com/fitness/articles/10-best-iphone-fitness-apps-for-2013
http://dashburst.com/best-ios-fitness-apps/
iTunes App Store

Does the "mental diet" have positive, lasting effects?

by Dan Ritchey


     After hearing about the "mental diet" discussed by one of my classmates, I was curious to know whether or not completing the program would have any real effect on overall health. I had never heard of the diet before last week, so I first set out to learn more information about what the diet entails. According to Emmet Fox, author of "The Seven Day Mental Diet: How to Change Your Life in a Week", "The Seven-Day Mental Diet is about throwing out all negativity and thinking only positive thoughts because ... thoughts are things, or they become things. And if you believe that, it follows that everything in your life today is based on past thoughts you had at some point."
     According to a website called "The Intentional Workplace", mental cleanses can have several positive effects, such as,"helping you to quiet the incessant chatter in your mind, strengthen your ability to pay attention and focus and build greater patience. Every time you become aware of the content of your thoughts you reclaim the power to control your response to circumstances that are beyond your control. Work, relationships, health, world events, financial situations – there is not one area of your life that will not benefit from increasing your conscious awareness."

References:
The Ultimate Diet for a New Year “ The 7 Day Mental Cleanse | The Intentional Workplace. (2012, January 5). The Intentional Workplace | Transforming Work One Conversation at a Time. Retrieved September 25, 2013, from http://intentionalworkplace.com/2012/01/05/the-ultimate-diet-for-a-new-year-the-7-day-mental-cleanse/

Why is runing more beneficial than the elliptical or other cardio workouts?

Molly Vickers

I figured that answering this question would be simple and straight-forward after a little bit of research on the topic. However, I was surprised at what I found. There was not one article or study I found that running is all-around a better cardio workout than using an elliptical. According to Edward R. Laskowski, M.D., the elliptical has many advantages. It is less stressful on knees and joints, and you can pedal in reverse which works on calf and hamstring muscles. Treadmill versus elliptical benefits also depends on a person's fitness goals. An elliptical is a good alternative to jogging because both are considered "low impact," but a treadmill is a better tool to prepare for high impact training such as a distance road race.

A study conducted at the University of Nebraska concludes that oxygen consumption and energy expenditure do not differ whether using a treadmill or an elliptical in spite of a higher heart rate on the elliptical. This information implies that an elliptical is an acceptable alternate to running on a treadmill, which surprised me because running is always much more of a challenge to me than using an elliptical when I work out.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/20453685

http://www.mayoclinic.com/health/elliptical-machines/AN01620

How is it possible for an app to properly and accurately monitor your sleeping habits?

Renee Neltner

Throughout the night, during each sleep cycle (light, deep, or REM sleep), there have been studies that show that you move differently. The app 'Sleep Cycle' has been calibrated based on those studies to calculate how well you were sleeping throughout the night.

Since this app needs to detect the movements that you make in your sleep, it works with a device within the phone called an accelerometer. Once the accelerometer is calibrated with the app, it becomes extremely sensitive to motion, which allows it to graph each movement that is made.

Sleep quality is measured through the use of two different factors:
1-the amount of movement that is made
2-the total time that you were sleeping
This app is basically using the idea that the more that you sleep, the less you actually move. This is how it determines the quality of sleep that is calculated.

Sources:
http://www.sleepcycle.com/support.html
http://www.sleepcycle.com/howitworks.html

No Money More Problems

                Money is instrumental in our daily lives, our whole world revolves around money. We go to school to get good jobs so we can make money. Not to mention almost everything we do requires money. So, with so much of our world revolving around money how does it impact us from a health perspective? From my own personal experience, money has been one of the largest single reasons of stress in my life. It’s not my job or going to work that is the cause of stress. Also, I make enough to live comfortably, so what’s the cause of this stress. I think the answer to this stress is budgeting. I spend my money where I shouldn’t

                There are many negative powerful effects on not only our bodies but our minds as well. In Jane McGrath’s article on stress she states, “Financial stress affects more than your wallet: It can have a ripple effect on your health and interpersonal relationships. In no other process can our thoughts alter our bodily functions so sud­denly and so powerfully, illustrating the ultimate example of the mind-body connection.” McGrath, also, goes on to talk about many of the side effects such as; “heart attack, diabetes, hair loss, depression -- and gum disease.” It was also reported by CNN that, “Thirty-five percent of middle class Americans said they or someone in their household has experienced a physical symptom of stress…”

                It’s clearly obvious that some types of stress are related directly to money problems. It’s also obvious that stress can have a very negative impact on our bodies as well as our minds. After doing some research one of the easiest and the most controllable ways to reduce this stress is to make a budget. By setting aside a certain amount of money to pay bills and for personal spending creating a budget can decrease stress monumentally.

http://money.howstuffworks.com/personal-finance/budgeting/5-ways-to-lower-financial-stress.htm#page=4

http://money.cnn.com/2011/06/07/pf/financial_stress_health/index.htm

How can successfully learning how to budget your money affect your physical health?

Budgeting your money can effectively improve an individuals health in many different positive ways. First it relives a lot of stress from ones life. According to the stress management website "about 7 in 10 respondents are very stressed about money and only 1 in 10 report that they aren't worried about finances." Cleary from all the discussion in class we have had stress causes many different health issues such as severe weight gain/loss, fatigue, anxiety, irritability, depression etc. Learning how to successfully manage money can really improve the lack of stress from life and benefit your health enormously. Less stress in ones life leads to positivity, motivation, and a healthier lifestyle. Secondly stress leads to sleeping issues that can cause sleep disorders and lead to other effects like lack of motivation and moodiness. This just once again proves that the less amount of stress you put into your life the healthier your life will be. Taking the time to learn how to correctly budget your money leads to nothing but a less stressful lifestyle as well as a happy bank account. Not being able to successfully budget money can also leading to unhealthy coping issues such as smoking, drinking, or weight gain. Overall budgeting money can really improve your physical health as well as your ability to manage your life.

Kyndal Tanner



http://stress.about.com/od/financialstress/a/financialstress.htm

What are the benefits of exercise for a college student outside of body composition?

Tyler Hieneman

While listening to all of the presentations last week it was very obvious that exercise and fitness are very important to many members of our class.  As we all know there are the obvious benefits of exercise, like bodily changes and health status but I was interested in what other positive things may come out of exercise among college age students.  I found an article form the American Continental University that addresses this issue in a very straightforward way.  Two key positive features of exercise on the college student are stress relief and improved mood.  Exercise gives students an escape from everything that is going on in the world of college.  Other benefits of exercise to college students include stimulation of brain cell development, improved memory retention, and increased focus and concentration. All of these attributes are extremely helpful to students in the classroom and can even lead to exercise improving results in the classroom.  This is simply amazing, exercise is not only great for the body of a college student and will keep them healthy for years to come but will also allow them learn more and improve their scholastic performance.  College student as a whole need to be made aware of these benefits to physical exercise on their entire well-being and academic performance and maybe more of us will make time in our day for a trip to the gym.


http://www.aiuniv.edu/Student-Life/Blog/September-2012/5-Reasons-College-Students-Should-Make-Time-For-Exercise

Can money buy you "Good Health"????

Anysha 

Money can’t buy you happiness but it may just buy you “good health”. It does not take a rocket scientist to see that a person who has a lot of money is more likely to be healthy. Wealthy individuals have better access to medical care and insurance.  Majority of normal working class Americans cannot afford out of pocket medical expenses. A 50,000 dollar medical bill would take a toll on a person’s credit which is basically every aspect of their life. This is why many people refuse to go to the doctor just for normal screenings or for complications because they cannot afford the outrageous bill. This is not a problem to wealthy people because money is not an issue. If the whole country could afford a personal chief and a personal trainer then the world could be a much healthier place. There are numerous resources that are readily available to the wealthy. The chief could cook them the healthy meals that they need for good nutrition. Who is more susceptible to disease? Shelton Cohen and Carnegie Mellon (Psychologist) performed an experiment on how health is related to social class. They asked, “Did your parents own their own home as a child”. After people answered a cold virus was then squirted into their noses. The conclusion to this experiment was that if you answered yes then you were less likely to catch a cold than those who answered no. There is a question that is still at large; Can money buy you “Good Health”? 

http://money.usnews.com/money/blogs/On-Retirement/2012/05/15/why-the-wealthy-are-healthy 

What are some things that can help a person get a good nights sleep?

1.  Keep a regular sleep schedule.
-Set a regular bedtime every night.
-Wake up at the same time everyday.
-Take naps during the day to help make up for lost sleep from the previous night but also be smart about napping.
-Fight the after dinner drowsiness
2. Naturally regulate your sleep-wake cycle.
-Spending most of the day inside tends to make you more sleepy because it takes your body away from natural light. Taking your body away from natural light can cause your body to produce more melatonin which causes you to become sleepy.
-To increase light exposure during the day:
   *remove your sunglasses.
   *spend more time outside during the day.
   *let as much light into your house and/or work place.
-boost melatonin at night:
  *turn off tv, computer, and all electronic devices
  *don't use your cell phone
  *make sure the room is dark when it's time to sleep.
 3. Create a relaxing bedtime routine
-keep noise down
-keep the room a cooler temperature
-make sure your bed is comfortable
4. Eat right and exercise regularly
-no big meals before bedtime
-avoid alcohol before bed
-cut down caffeine
-avoid drinking too much liquids before bed.

Kathleen Kimmell

http://www.helpguide.org/life/sleep_tips.htm

What are Some Ways a Person can Stay Focused on Their Workout Routine?

Between procrastination and lack of motivation, starting a workout routine and sticking to one can be very difficult. WebMD has created, "Ten Workout Secrets From the Pros."


1. Be Consistent: No exercise program will work if you're not consistent. Doing a little something everyday is a great start.
2. Follow an Effective Exercise Routine: The American Council of Exercise (ACE) surveyed 1,000 ACE certified trainers. They suggested three things to get fit. 1)Strength Training. 20 minutes a day will help tone the entire body. 2)Interval Training. Changing what you're doing. It can be as simple as walking for two minutes and then running for two minutes. Even simple changes can make a difference. 3)Increased Cardio. Many people ignore cardio. This is best for burning fat. 60 minutes a day of low to moderate intensity is recommended daily.
3. Set Realistic Goals: Striving for instant perfection can make you feel discouraged if you don't obtain it immediately. Focus on healthy behaviors and the rest will come.
4. Use Buddy System: Having a friend who wants to reach similar goals as you can encourage you to be more consistent. Workouts become more enjoyable when you're with a friend.
5. Make Your Plan Fit Your Life: You don't need a fancy gym and equipment to get fit. If you only have floor space, use your body weight to work out. Do squats, pushups and other similar exercises to tone your body. Start with 10-12 reps and increase as your strength grows.
6. Be Happy: If you hate something, don't do it. You're more likely to stick to a program if you enjoy it a little.
7. Watch Your Clock: Your body clock, that is. Workout when you have the most energy. If you're a morning person, schedule your workouts then. If you perk up later in the day, do afternoons and evenings. There is no set time that you have to workout. Working out when you have the most energy will yield the better results.
8. Call in the Pros: Especially if you're a beginner. A professional assessment of what you need and your weaknesses can focus your mind and balance your overall fitness.
9. Get Inspired: Fitness is a state of mind. Read blogs and websites of other peoples success to get inspired.
10. Be Patient! There will be ups and downs, setbacks and victories. Hang in there and you will see solid results.


Alecia W.