The Leaflet 1.25.16 | Vol. 2 Issue 6
health issue Each issue when it is time to develop a new idea to cover we give our best attempt to chose one that is fresh, proximal and interesting to the majority of our readers. We figured no topic could be better than focusing on health. With the beginning of a new year, so many people change their ways and try to alter their lifestyles to a more improved and healthy one.
This issue includes health facts, advice, and tips and tricks. It is here that we hope to enlighten people on some of the many ways the quality of our lives can be improved and educate those who wish to learn more about health issues. Health and well-being is a topic that is constantly around us, a topic that can be related to the great majority.
staff members
Sarah Abraham Jordan Baker Allyson Bonhaus Natalie Brinkman Caroline Bruns Emily Chien Adhiti Chundur Taylor Close William Coleman Amy Deng Meghan DiGiovanna Jake Englander
Hannah Frey Max Fritzhand Yasmine Guedira Rujula Kapoor Alex Karev Stephanie Kidd Eshika Kohi Claire Lefton Hannah Loftspring Christine Macke Anne Marsh Maddie Marsh Hannah May
Leaflet Editors-in-Chief Zoe and Orion Schlosser Executive Editor in Chief Caroline Gao Executive Managing Editor Anna Zhou Print Co-Editors Brooke Landrum, Elizabeth Rickert, Elijah Zawatsky Web Co-Editors-in-Chief Caroline Bruns, Harsimran Makkad
Hajime Minoguchi Calliope Osborn Joshua Patterson Sam Ruskin Madeline Schramm Lauren Shassere Max Torem Caroline Veraldo Kamaria Walton Sydney Weiss Abhilash Yarlagadda Nathan Zhang
Associate Editors Jenna Bao, Lauren Kurtzer Managing Editor Sydney Evans Business Manager David Wertheim Social Media Director Ben Ruskin Broadcast Editor-in-Chief Sarah Horne
Orion and Zoe schlosser
This issue p2&3: FOrming good habits p5: Exercise p6: cons of technology p10: Headaches P14&15: facts on nutrition p18: The runner’s guide p21: how to live forever p22&23: when we eat matters The Leaflet, the official web newsmagazine of Sycamore High School, serves as an educational tool in the training of student journalists. We provide information and editorial leadership concerning school, national and world issues. We also provide a public forum for the exchange of ideas and viewpoints and give coverage to newsworthy events directly related to our diverse school population. These viewpoints are purely from the staff of The Leaflet, and not the administration.
Sycamore High School 7400 Cornell Road Cincinnati, OH 45242
1
Be Imperfect Do not expect all your attempts to change habits to be successful immediately. Allow mistakes to happen but do not let them ruin your chance at forming a good habit
Commit to Thirty Days
2
HOW TO
FORM
GOOD
Start Simple - Do not try to completely change your life in one day. It is easy to get over-motivated and take on too much. Do it For Yourself If you want to study two hours a day, first make the habit to go for thirty minutes and Do not worry about all the build on that things you “should” have as habits. Instead tool your habits toward your goals and the things that motivate you. Weak guilt and empty resolutions are unmotivating
Make it Daily
Three to four weeks is about the amount of time you need in order to make a habit automatic, give or take a few weeks depending on the particular habit. If you can make it through the initial “conditioning” phase, it becomes much easier to sustain
HABITS
Consistency is vital when it comes to making habits stick. If you want to start exercising, go to the gym every day for your first thirty days. Activities you do once every few days are trickier to lock in as habits, so do them once a day to start
Start Simple
Remind Yourself
Stay Consistent
Do not try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you want to study two hours a day, first make the habit to go for thirty minutes and build on that
Around two weeks into your commitment, it can be easy to forget or slack. Place reminders to execute your habit each day or you might miss a few days. If you miss time, it defeats the purpose of setting a habit
Get more consistent with your habit by trying to do it at the same time each day, same place each day, etc. For example, if you want to start exercising, try going at the same time and to the same gym each day
Get a Buddy
Form a Trigger
Replace Lost Needs
If you think you work better when others are involved, find someone who will go along with you and keep you motivated if you feel like quitting
A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning
If you are giving up something in your habit, make sure you are adequately replacing any needs you have lost. If watching television gave you a way to relax, you could take up meditation or read a book as a way to replace the same need
http://lifehacker.com/what-it-takes-to-form-a-good-habit-5724234
Acknowledge Admitting is the first step to making a change. Excuses are thrown around in order to make our actions seem acceptable. Take action and understand what it is that you would like to change and make it happen.
Combine or Pair Although isolation may be beneficial for some bad habits and changes, there are situations in which it can be beneficial to pair a few bad habits that are closely linked. If you watch lots of TV and snack too much while doing it, attack both of these.
HOW TO
BREAK
BAD HABITS
Start Simple - Do not try to completely change your life in one day. It is easy to get over-motivated and Isolate take on too much. If you want to study two hours a day, first make Discover your bad habit or the habit to go for thirty minutes problem and isolate it. Corner and build on that the problem at hand and address it directly. By doing this, you allow yourself to have a sole purpose in what it is that you want to change.
Want the Change It is important to be physically, mentally, and emotionally invested in making a personal change. It doesn’t do much good to just know the facts, you need to let the facts of your situation motivate you to actually begin a change.
Go Your Own Way
Honor Yourself
Make A Plan
Your bad habit might have developed because of other people. It is easy to slip into a social pattern when everyone else is doing it too. Rebel against the population and do not pay attention to social norms.
People who try to make a change because of guilt or frustration often fail. People who respect themselves and who are generally happy with who they are have more of a change at succeeding. Challenge bad habits from a position of personal strength.
Once you are in the right state of mind to make a change, plan your approach on how you are going to change. Are you going to stop your bad habit cold turkey or are you going to slowly make it go away? Come up with a clear and detailed plan.
Replace
Reward Yourself
Forgive and Move On
The easiest way to break a habit is to replace it with a new one. The best way to do that is to find out what your bad habit provided you with - relaxation, reward, filling time - make sure that your replacement fills that same satisfaction but in a healthier way.
Successes big or small should be recognized and celebrated. Make sure to praise yourself even for the little personal accomplishments. However, this does not mean you should forget your goal in breaking your bad habit. If you are giving up ice cream, do not reward yourself with a full gallon of your favorite brand.
When you slip up trying to break your habit, forgive and do not beat yourself up over your small mistake or bad decision. The mistake becomes something of the past and it is important to continue on with confidence and determination.
http://jamesclear.com/how-to-break-a-bad-habit
Design by Orion Schlosser Information by Orion Schlosser
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THE PROBLEMS...
THE SOLUTIONS.
Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.
Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.
Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
Teens need about 8 to 10 hours of sleep each night to function best. Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.
No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.
Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep. Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.
Z Z
Z
Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it is easier to fall asleep at bedtime with this type of routine. Do not eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you will fall asleep much more easily. Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you will be less likely to stay awake worrying or stressing.
THE PROBLEMS AND SOLUTIONS OF
4
SLEEP
Design by Orion Schlosser Information by Sydney Weiss
www.sleepfoundation.org
Different Types of Exercise Exercise based on results you want: Best exercises to bulk: Lift weights with higher weight and less reps Best exercises to tone: Lift weights with less weight and more reps Best exercises to use to lose weight: Run or do exercises involving cardio Best full body exercise: Swimming is the best, it is easier on joints and works multiple muscle groups all at once
Tips for lifting: Try not to lift using the same muscle groups back-to-back days. Try to switch off upper body workouts and lower body workouts. This prevents injury as well as evening out body muscle, hense “do not skip leg day�
DUMBBELL PUSHUP ROW Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you are back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return to the starting position and repeat with your left hand. That is one rep. Try to prevent your torso from rotating each time you row the weight. PLANKING FROG TUCKS (A) Start in a pushup position with your body straight from your shoulders to your ankles. (B) Bring your right foot forward and place it next to your right hand (or as close as you can). Try to prevent your hips from sagging or rising. Return your leg to the starting position and repeat with your left leg. That is one rep.
http://www.womenshealthmag.com/fitness/abs-exercises?slide=8
Design by Eshika Kohli Information by Lauren Shassere
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Negative Effects of Electronics
Increased Aggression
Teens who spend a significant amount of time playing violent video games or watching violent television shows are more likely to fight with their peers, argue with their teachers and generally engage in more aggressive behaviors.
Increased Obesity Risk Too much TV can promote a sedentary lifestyle
As many as 33% of teens are obese
Trading 30 minutes of electronics a day for physical activity can reduce these risks
Potential Mental Health Problems
Teens with mental health issues may turn to video games for relief, but then become addicted to playing, causing social, academic and emotional problems that may last well into adulthood. Spending too much time playing video games can increase depression in teens who have a predisposition to social or mental health problems
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Design by Zoe Schlosser Information by Zoe Schlosser
http://www.livestrong.com/article/536846-the-negative-effects-electronics-have-on-teens/
TRAINING ADVICE
DAY OF WORKOUT
DURING WORKOUT
AFTER WORKOUT
Eat slow-digesting carbs before workouts Keep focus on what you are training Stretch only after training Stretching before working out can If you eat slow-digesting carbs such as whole People who focus on the specific body grains for breakfast and lunch, you will have part or area they are training have a make you weaker in some situations. lower insulin levels and burn more fat during better chance at seeing a difference Athletes who stretch after their the day. You will also have more endurance in performance. Make sure to stay workouts will become more flexible and burn more fat during exercise. focused and determined. and lessen the risk of pulling a muscle.
When going into a race... TYPES OF TRAINING ...my number one piece of advice would be to not start too quickly, and not to wing it. Although many times racers believe they are prepared, they are simply overconfident in their physical condition. The best way to prepare for a race is to do it in advance, and to stick to a strict workout and run schedule. If you are not very hardcore and just want to finish, my best advice would be to go for some easy runs a few weeks in advance, and a few times a week. Easy runs are a great way to prepare for a race. I know what you are thinking, how can going easy help you to train? The answer mostly focuses around the aerobic system and the benefits of an oxygen-filled run. The aerobic system generates most of the energy used in long runs, and by running easily your body is taking in lots of oxygen that it uses to create energy and train your body to create this energy again and again. Each time it performs this task it gets more efficient. Although it is important to be physically and mentally prepared for a race, it is also important to have fun. Do not be afraid to participate because you are slow. If you have reached the goal you set for yourself you are a true winner.
STRENGTH TRAINING
INTERVAL TRAINING
Cardio/Aerobic Exercise
- Caroline Bruns, runner http://runnersconnect.net
Design by Orion Schlosser Information by Caroline Bruns
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Benefits of gROUP EXERCISES 1.
Exposure to a social and fun environment
2.
Safe and effectively designed workout
3.
Consistent exercise schedule
4.
Requires no prior exercise knowledge or experience
Having an instructor ensures proper form. Ever worried you were not doing an exercise correctly when you were alone at home? At a group fitness class, those worries will not be an issue. Your instructor will check to see that everyone is doing each exercise correctly, for safety’s sake, as well as to make sure you are getting the maximum fitness benefits.
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You’ll be challenged to push yourself to the next level. When you’re on your own, you may slow down a little when you get tired, or even give up when you get winded. But in a group setting, the instructor will push you to keep going, even when you think you can’t make it another second. Not only that, but your classmates will also encourage you, simply by virtue of the fact that they’re still going. If they can do it, so can you.
Group Exercise classes are simply fun. We have all heard the advice that in order to really motivate ourselves to exercise, we should choose an activity we feel is fun. And it is true. If you love meeting up with friends to exercise through dance, water aerobics, cycling, or any other of the myriad fun activities available at the Y, you are much more likely to show up and give your all every time. Whether it is the activity itself, the friendships you will form, or even a spirit of friendly competition, enjoying yourself makes all the difference when it comes to fitness.
YOGA
WHAT TO BRING Yoga mat No shoes Water Athletic clothes Blanket
What to expect from a cycling class: Most classes last between 40 and 60 minutes, although some places offer beginner or intro classes that might be shorter.
ZUMBA WHAT TO BRING Gym shoes Water Athletic clothes
$10
on average per class
$15
on average per class
$15
on average per class
https://www.thumbtack.com/oh/cincinnati/fitness-classes-and-training/
What to expect from a group yoga class: Group classes are great if you are seeking a community to be a part of. A studio that resonates with you can be great for making new friends and connecting with like-minded people that support one another.
CYCLING WHAT TO BRING Gym shoes Water Athletic clothes Blanket What to expect from a zumba class: Zumba Fitness is a Latin-inspired cardio-dance workout that uses music and choreographed steps to form a fitness party atmosphere.
Design by Orion Schlosser Information by Rujula Kapoor
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Types:
Headaches The types, the triggers, and the solutions
Solutions:
Triggers:
Tension-type headache (TTH) Migraines • Infrequent episodes of • Roughly three out of headache that last minutes four migraine sufferers to days. are female. • The pain is usually bilateral • A recurrent headache in location with a pressing or lasting 4-72 hours and tightening quality. often has unilateral • May not cause disability pulsating pain, • Nausea is usually not a moderate to severe symptom, but light sensitivity intensity pain, nausea (photophobia)or sound and/or photophobia sensitivity (phonophobia) (sensitivity to light) may be present.
by Sydney Weiss 10 Design Information by Jenna Bao
Cluster headaches • Severe, unilateral pain that is around the eye or along the side of the head. • Last from 15 to 180 minutes and occur once every other day to up to eight times daily. • Attacks are associated with tearing on the same side of the head that the pain is located. Patients may also experience nasal congestion, runny nose, forehead and facial sweating, dropping eyelids or eyelid swelling.
Smoked meats. aged cheeses, caffeine withdrawal, stress, and dehydration all trigger headaches.
How to treat headaches: Drink water Take a hot shower or apply a hot water bag Have foods like lemon, apple, or peppermint, ginger, or cinnamon
http://www.headaches.org/headaches-in-children/
1
Random Health Facts There are more bacteria in your mouth than there are people in the world. You burn more calories sleeping than you do watching television.
2
3
Right-handed people live, on average, nine years longer than left-handed people.
5
During your lifetime, you will eat about 60,000 pounds of food that is the weight of about six elephants.
7
We exercise at least 36 muscles when we smile.
9
4
You are about one centimeter taller in the morning than the evening.
6
Our heart beats around 100,000 times everyday or about 30 million times in a year.
8
If you could save all the times your eyes blink in one life time and use them all at once you would see blackness for 1.2 years.
In 24 hours, the blood in the body travels a total of 12,000 miles - that is four times the width of North America.
10
The average person falls asleep in seven minutes.
11
At birth we have over 300 bones. As we grow up, some of the bones begin to fuse together as a result an adult has only 206 bones.
13
Our eyes never grow, and our nose and ears never stop growing.
12
http://www.health.com/health/article/0,,20411618,00.html
Our blood is on a 60,000-mile journey per day.
Design by Zoe Schlosser Information by Zoe Schlosser
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H2 0
Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke.
How to stay hydrated: The amount of water a person needs depends on climatic conditions, clothing worn and exercise intensity and duration. A person who perspires heavily will need to drink more than someone who does not. Medical conditions, such as diabetes or heart disease, may also mean you need to drink more water. Weighing yourself before and after exercise, to see how much you have lost through perspiration. It is a particular good guide for athletes training in the hot summer months. For most people, water is the best thing to drink to stay hydrated. Sources of water also include foods, such fruits and vegetables which contain a high percentage of water. Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories. Avoid drinks containing caffeine, which acts as a diuretic and causes you to lose more fluids. Hydration is not just important during physical activity. Sitting in the sun on a hot or humid day, even if you are not exercising, can also cause your body to need more fluids. People who have a heart condition, are older than 50 or overweight may also have to take extra precautions. It is good thing to keep tabs on your hydration if you are traveling. 12
Weight loss: When people are dehydrated they sometimes mistake hunger for thirst. By staying hydrated people will eat less.
Energy: Dehydration can lead to fatigue this makes it harder to get through the day. But the more water your drink the more alert you are, that gives you more energy.
Headache cure:
When getting a headache many people go right to a bottle of pain meditation but this is not the most natural way to get rid of a headache. Water can aid a variety of different headaches tension headaches and cluster headaches.
Healthy Skin: Skin has a lot of water in it, but when it gets dehydrated it looks more dry and wrinkled. However, with hydration skin appears to be more rejuvenated.
Exercise: When exercising it is important to drink water two hours before you work out, as well as drinking water throughout your exercise. Drinking water helps the body keep up with the workout. http://www.heart.org/HEARTORG/GettingHealthy
Design by Hannah Frey Information by Jacob Englander
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Nutrition 101 101 Nutrition
Amino Acids
Amino acids are the building blocks of proteins. The body produces many amino acids and others come from food. The body absorbs amino acids through the small intestine into the blood. Then the blood carries them throughout the body.
Blood Glucose
Glucose — also called blood sugar — is the main sugar found in the blood and the main source of energy for your body.
Calories
A unit of energy in food. Carbohydrates, fats, protein, and alcohol in the foods and drinks we eat provide food energy or "calories."
Carbohydrates
Carbohydrates are one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.
Cholesterol
Cholesterol is a waxy, fat-like substance that is found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. High levels of cholesterol in the blood can increase your risk of heart disease.
Diet
Your diet is made up of what you eat and drink. There are many different types of diets, such as vegetarian diets, weight loss diets, and diets for people with certain health problems.
Electrolytes
Electrolytes are minerals in body fluids. They include sodium, potassium, magnesium, and chloride. When you are dehydrated, your body does not have enough fluid and electrolytes.
Fatty Acid 14
Fatty acid is a major component of fats that is used by the body for energy and tissue development.
Gluten
Fiber
Gluten is a protein found in wheat, rye, and barley. It can also be in products such as vitamin and nutrient supplements, lip balms, and certain medicines.
Fiber is a substance in plants. Dietary fiber is the kind you eat. It is a type of carbohydrate. You may also see it listed on a food label as soluble fiber or insoluble fiber. Both types have important health benefits. Fiber makes you feel full faster, and stay full for a longer time. That can help you control your weight. It helps digestion and helps prevent constipation.
HDL
HDL stands for high-density lipoproteins. It is also known as “good” cholesterol. HDL is one of the two types of lipoproteins that carry cholesterol throughout your body. It carries the cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
LDL
LDL stands for low-density lipoproteins. It is also known as “bad” cholesterol. LDL is one of the two types of lipoproteins that carry cholesterol throughout your body. A high LDL level leads to a buildup of cholesterol in your arteries.
Nutrient
Nutrients are chemical compounds in food that are used by the body to function properly and maintain health. Examples include proteins, fats, carbohydrates, vitamins, and minerals.
Nutrition
This field of study focuses on foods and substances in foods that help animals (and plants) to grow and stay healthy. Nutrition science also includes behaviors and social factors related to food choices. The foods we eat provide energy (calories) and nutrients such as protein, fat, carbohydrate, vitamins, minerals, and water.
Protein
Protein is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, and skin. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans.
Total Fat
Fat is a type of nutrient. You need a certain amount of fat in your diet to stay healthy, but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels. Not all fats are the same. You should try to avoid saturated fats and trans fats. http://www.fns.usda.gov/sites/default/files/ne_vocab
Design by Zoe Schlosser Information by Lauren Kurtzer
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Stressed Out /stres/
a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.
CAUSES: School Hours of homework and studying Sports & extracurricular activities Relationships Jobs
According to the Centers for Disease Control and Prevention, a vast majority of American teenagers get at least two hours less sleep each night than recommended.
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Advanced Placement classes as well as accelerated courses can increase the amount of stress in teens. The competition to get into colleges adds pressure.
SOLUTIONS: Meditations Yoga Guided breathing Regular exercise Limiting caffeine Eight-nine hours of sleep nightly
Short Term Stress
Long Term Stress
Short term could be if when
A long-term stress could be the
there is a fire, your flight or fight
constant stress that you might
response will turn on. You will
deal with a lot of the time from
either stay there and look for
school/work to your home. It is the
your safety or go towards the
complex problems that it seems
fire to put it out.
you can never get rid of them.
Ways to Respond to Stress: Social Engagement: Mobilization:
Social interactions of a person (eye contact, attentive listening, feeling understood) can calm a person down and stop the flight-or-fight responses.
flight-or-fight responses
Immobilization:
This occurs when the first two response types have failed. Immobilization is when the person may find themselves ‘stuck’ in an angry, panic-stricken or otherwise dysfunctional state, unable to move on.
http://www.medicalnewstoday.com/articles/145855.php
Design by Zoe Schlosser Information by Ally Bonhaus and Eshika Kohli
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THE ULTIMATE RUNNER’S GUIDE Running is one of the nation’s most popular sports, with 26.5 million people running at least 50 days out of the year
4.4 3.4
3.4
3.4
3.5
Mon
Tue
Wed
Thu
3.6
4.2
Fri
Sat
AVERAGE DISTANCE PER RUN (MI.) Sun
BEST WARM UPS
BEST COOL DOWNS
FORWARD MARCH or skip at the end
BREATHE DEEPLY
KNEE HUGS pull knees to chest FLEX AND EXTEND the spine and do side bends Work the glutes with lateral lunges or glute bridge. Then do forward lunges with twists.
WALK BRISKLY 5-10 minutes DRINK WATER to rehydrate Keep moving for 15 minutes to keep circulation consistent. Work on static stretches to keep your muscles loose and warm.
Design by Orion Schlosser
18 Information by Orion Schlosser
http://greatist.com/fitness/ultimate-runners-guide-infographic
50%
of working Americans suffer from back pain, and it is the second most common reason for doctor visits
25%
GOOD POSTURE
of those with back pain suffer from a herniated disc, which may be caused by poor posture
Just what is so terrible about having poor posture? Quite a bit.
BAD CIRCULATION
CHRONIC PAIN
CHRONIC FATIGUE
When you slouch or slump, so does your spine, which can affect circulation.
A bad position puts strain on the body, while a neutral position relaxes.
Moving your body with poor posture is taxing on your muscles and joints.
Unsupportive shoes
WHAT CAUSES BAD POSTURE? Bad posture is not always a sign of laziness. As a nation, weight issues are becoming more common, and weight gain changes how our skeleton and muscles support themselves. We also tend to be less active.
Genetics Stress
WHEN SITTING... DO DON’T
Keep your head straight and not tilted up or down Try to keep your back ramrod straight
Practice sitting and walking properly
&
http://greatist.com/health/ultimate-guide-good-posture
Keep your shoulders back and try to relax
Sit with your hips lower than your knees
Work without support for your arms
Tuck feet under the chair
Note if injuries are causing changes in the way you sit, stand, or move
Keep your feet flat on the floor Cross your legs above the knees, as this may cause poor circulation
Improve Your Posture Exercise can strengthen your muscles, which can help your body stay in the correct position. Design by Orion Schlosser Information by Ally Bonhaus and Eshika Kohli
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LAUGHTER What can it do for you? Improves memory Improves sleep quality and helps treat insomnia Reduces depression and anxiety Stimulates the release of endorphins and puts you in a positive mood Increases blood flow by improving blood vessel function Relieves tension in muscles
Design by Orion Schlosser
20 Information by Orion Schlosser
Makes you more open-minded Boosts problem-solving ability and creativity Bolsters immune system Protects against heart attacks
Strengthens relationships with others by increasing sense of trust Raises pain tolerance
http://greatist.com/happiness/what-laughter-can-do-you
How To Live
A long, healthy life
Life expectancy statistical measurement of the years a newborn child can expect to live
75.7
80.8
YEARS FOR MEN
ADD YEARS TO YOUR LIfE Specific lifestyle choices may help you live a longer, healthy life.
YEARS FOR WOMEN
Heart disease Cancer Stroke Respiratory Disease Accidents
WHAT STOPS US FROM LIVING LONGER? TOP CAUSES OF DEATH IN THE UNITED STATES
1. RESTRICT YOUR WEEK
2. LIMIT CALORIE INTAKE
Allow yourself to have some free time. This free time allows you to relax and stay stress-free
Taking in fewer calories slows the metabolism. Studies confirm that people with a slower metabolism live longer.
1. EAT DARK CHOCOLATE
Cell damage has been linked to aging, heart disease, and Dark chocolate is a great source different types of cancers. of flavonoids. Flavonoids are Studies suggest that flavonoids antioxidants that reduce in dark chocolate actually slow oxidative cell damage. the aging process and help prevent age-related disease.
http://greatist.com/health/how-live-forever-infographic
Design by Orion Schlosser Information by Orion Schlosser
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WHEN WE EAT MATTERS time of day and day of the week affect our eating health
breakfast
lunch
dinner
snacks
healthiest MEAL
7.4% Less healthy
15.9% less healthy
16.3% less healthy
Healthiness of the food we eat decreases by 1.7% for every hour that passes in the day WILL POWER
Fluctuations in self control depend partially on the depletion and replenishment of glucose. Eating a healthy breakfast may prevent low blood sugar and levels in between meals. This improves self regulation in eating throughout the day
EAT BREAKFAST, CRAVE LESS On average, people who do not eat breakfast eat more food throughout the day
6.8%
STUDIES SUGGEST... that eating a fiber-rich breakfast may prevent low blood sugar levels betweens meals and increase strength and energy for the rest of the day 22
HEALTHINESS
AVERAGE EATING HABITS BY DAY OF THE WEEK
mon tues
wed
thur
fri
sat
sun
WEEKENDS ARE BAD FOR EATING HEALTHY FRIDAY People eat the least healthiest for lunch on Fridays. Friday dinner tends to be unhealthy as people like to indulge after a hard week of activity
SATURDAY People tend to eat later in the day, and the least healthy dinners are eaten on Saturdays
SUNDAY Sunday is the least healthy day of the week. Not only do people eat later in the day, but they also eat constantly throughout the day
4.5%
LESS HEALTHY
10.1% LESS HEALTHY 10.2% LESS HEALTHY
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WE EAT MORE UNHEALTHY FOOD ON THE WEEKEND 1X MORE CUPCAKES 1.4X MORE CROISSANTS 1.4X MORE CHEESEBURGERS Design by Orion Schlosser Information by Orion Schlosser
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The Leaflet