Personally I felt very scared being that this was my first college class after 20 plus years. The first day of class I remembered I stepped into class and seeing a lot of young kids, kind of made me nervous about the coming class. After reading and listening to my instructor Mrs. Robinson about the syllabus, I thought about dropping the class. I remember meeting with my instructor after the first class and she encouraged me to stay as she thought I was going to be ok. 

My engagement in the class grew as the class progressed. As any other student, I do believe that class  engagement and participation is helpful in our learnings. I was very engaged and helped me. I think  that the effort I put on this class was my best, considering it was my first class after so many years I feel I did good. Talking about challenges that I encountered, as mentioned before being an adult student is just a challenge. My greatest challenge was reading and retaining what’s been read. And I can not end the challenge topic without mentioning technology. Taking this class re taught me how to academically read and write. I don’t believe I am not a stronger reader or writer but I am a better one. 

Some people tend to believe that doctors visits are necessary only when they get sick, regular check-ups help find health issues before they become a problem. Regular visits to the Doctor is a preventive measure for disease. htt286.home.blog/2020/04/17/visiting-the-doctor-regularly/

I am confident in this area because I feel that it is important for people to visit the doctor regularly as a preventive measure. I am just trying to get information out there to keep people informed.

According to Centers of Disease Control and Prevention (CDC) https://www.cdc.gov/bloodpressure/facts.htm  1 in 4 adults have their hypertension under control. Having annual check ups can detect diseases that can be better managed with the proper treatment, this is why early detection is beneficial. Getting the adequate treatment can help you improve your health and increase your lifespan. 

htt286.home.blog/2020/04/17/visiting-the-doctor-regularly/

I feel confident about the benefits of annual check-ups, after visiting the CDC website I learned more about signs and symptoms of certain diseases. I also learned how to improve my health.

House walking aims to help you be active and to achieve your weight loss goals. As a parent of four kids it is sometimes impossible to accomplish even a few minutes of workout. With the pandemic going on right now it is also impossible to hit the gym. We must be creative in the way we stay active. I have found so many ways to keep myself  active at home and better yet I can include my family. The way I have kept myself active is with house chores. Going down the stairs, sweeping or mopping the floors, mowing the lawn, raking leaves,  doing yard work and cleaning the pool. Keeping myself active this way is better than not exercising at all.htt286.home.blog/2020/05/03/staying-active-at-home/

Trying to live a healthier life is definitely important and I feel proud about it! Knowing that my kids are leaning towards this lifestyle makes me prouder.

I gained reading and writing skills in this class. I believe that I became a better reader and writer. Another thing that I gained was the ability to create a blog. I never knew what a blog was. This was definitely something very new to me. I remember that week trying to create one was a little stressful. With the help of some classmates, I was able to start blogging. I feel confident on how I did in this class given the circumstances.  Thanks to Mrs. Robinson who believed in me. I am glad I met with her after the first day of class, because otherwise I would have withdrawn the class.

Moderate exercise is better for brain function as it helps with the improvement of blood flow and the improvement of memory. Recent studies showed that people who regularly exercise showed thinking and memory improvement that those who did not. 

Most people know that exercise helps you improve your physical health but not everyone knows that exercise and staying active also is beneficial to our mental health. Some of the blogs I read recommended staying active, not only for physical health but for mental health too. 

According to National Alliance and Mental Health Illness (NAMI) 8 keys to get and stay moving  https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay “ like medicine in the treatment of mental illness, exercise can increase levels of serotonin, dopamine and norepinephrine in the brain. 

Serotonin : Serotonin is a chemical your body produces that’s needed for your nerve cells and brain to function. https://www.mayoclinic.org/diseases-conditions/serotonin-syndrome/symptoms-causes/syc-20354758

Dopamine :  which are neurotransmitters in the brain that give you feelings of satisfaction and well-being, and cause the pleasure/reward centers in your brain to light up. 

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Norepinephrine : increases arousal and alertness, promotes vigilance, enhances formation and retrieval of memory, and focuses attention; it also increases restlessness and anxiety.

 I cannot stress enough the importance of physical activity as it correlates to brain health. In this blog I am trying to inform the reader how exercise impacts our brain health.  I included some of the chemicals but not all that are involved in brain health. These ones included in this blog affect the physiological function such as mood, and fear.  Daily exercise can help stabilize the levels of  Serotonin, Dopamine and Norepinephrine. I encourage everyone to stay active for your physical and  brain health.  

Mental Health and Mind

Regular exercise can have a positive impact in our mental health. Depression, anxiety and Attention Deficit Hyperactivity Disorder  (ADHD) are some of the mental health disorders that can be affected with lack of exercise. 

Daily activities and routine exercise not only relieve stress, improve memory and help us sleep better but it also boosts our overall mood.  In a study conducted by Mayo Clinic  “ the links between depression, anxiety and exercise are not entirely clear -but working out and other forms of physical activities can definitely ease symptoms of depression or anxiety and make you feel better”. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 . 

Regular exercise helps you clear your mind, taking your mind off your worries, exercising gives you the opportunity to cope better with stress in life. Exercise also helps you with your sleep as it is proven that more exercise means more sleep. When we receive adequate hours of sleep we feel better physically and mentally. Daily exercising does not require a gym or strenuous exercise. Just finding things that get you moving, like walking, jogging or biking. Things that you can enjoy as well and things that you can do regularly. Find things that you can build into your daily routine.  I personally found things that i can easily do with my family to keep us distracted from all the news related to COVID19. One of the best ways to exercise as a family is biking and hiking. 

My blog mentors mentioned that experts also encourage thirty minutes or more of daily exercise and it can improve some mental health symptoms. Here are some, not all the signs and symptoms of mental health 

Examples of signs and symptoms include:

Feeling sad, confused, reduced concentration, tiredness, feeling of fear and guilt, trouble understanding, mood changes, social withdrawal to name some. Although exercise is beneficial, I encourage you to seek medical attention when experiencing these symptoms. Stay active as exercising has tremendous benefits.

References

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

Cooking at home is the beginning of our healthy lifestyle, my wife and I always talk about the importance and the benefits of eating healthy,  and this is why we try to cook most of our meals at home. Together as a family, we have discovered how to cook healthy recipes and learned more about healthy food choices. 

Incorporating more cooked meals in your daily routine is great for your health for a number of reasons. 

• Fewer calories consumed- When you prepare your own meals at home, you are able to control which ingredients you use and you are more mindful of what you are putting into your body. Also by cooking at home you can add the flavors you want (seasoning) Many prepared foods, like frozen food or restaurant food are high in fats, salt and sugar and we  don’t know  how they are prepared. 
• Family- When it comes to meals at home, I try to involve my kids. I’m not only teaching them to eat healthy but I am passing  along to them the recipes that they can use in the future. By involving them I’m also helping my children learn to adopt a healthy eating habit. 
• Reducing risks- We all know that when it comes to eating healthy we prevent obesity. Obesity is the major risk for diabetes type 2, stroke and heart diseases. Eating foods that are high in salts (sodium) also increases our changes to high blood pressure. These chronic diseases are preventable as they are  linked to poor diet and lifestyle choices. Making positive diet and lifestyle changes can help reduce the risk. “A healthy diet and lifestyle are your best weapons to fight cardiovascular disease https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

With this pandemic going and the closing of many restaurants, one can lean towards cooking more meals at home. I really encourage you to adopt this habit as it has many benefits to your health and the health of your  loved ones. Cooking has helped me connect with my kids and working together to make something and then to get to sit down and enjoy it together is the best. 

References

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

People may argue that technology reduces our need to move or that it is bad to society, but in reality it poses great benefits when it comes to staying active. Technology can motivate people to physically stay active, the choice how to use it  is yours. 

Technology is advancing, digital tools like smart phones, applications, and activity trackers can easily set one to stay active. I can not stress the importance of regular physical activity on my blogs. But I understand that adhering to an exercise regimen can totally be hard to do. Tools mentioned above may assist in reducing these barriers. Some of these devices can help us plan our daily activities and remind us of our daily goals that can easily be forgotten. Some Apps installed in our Smartphone gives us access to fitness  and exercise programs. Apps that can count your steps (step tracker), apps that track your sleep, apps that monitor your heart rate and even better, apps that remind you to keep moving. Wearable technology such as watches are giving  people the opportunity to take control over their personal health and fitness. Fitness at your fingertips.  

I have found that fitness bloggers can also be of great help on this topic. They can give you useful  information on the latest technology out there. Sometimes we need help to find the right technology device for our personal needs. In my personal opinion. Technology is great. It is reshaping the way we move and it can help facilitate positive health outcomes.

References

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

Finding time to work out can be challenging but waking is an excellent way to shed a few inches if that is your goal. Walking may not be always as simple as it sounds, but it can be accomplished. Chores at home, work, and now with COVID-19 a house full of kids and bad weather can be some of the reasons walking can not be done. One of my mentors, Marc Lindsay stated on one of his blogs, “house walking is a great option to overcome these obstacles”. https://blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

House walking aims to help you be active and to achieve your weight loss goals. As a parent of four kids it is sometimes impossible to accomplish even a few minutes of workout. With the pandemic going on right now it is also impossible to hit the gym. We must be creative in the way we stay active. I have found so many ways to keep myself  active at home and better yet I can include my family. The way I have kept myself active is with house chores. Going down the stairs, sweeping or mopping the floors, mowing the lawn, raking leaves,  doing yard work and cleaning the pool. Keeping myself active this way is better than not exercising at all. 

My kids have also found creative ways to stay active themselves. With distance learning, the whole family is able to complete their physical education class activities. Their coaches have a daily activity assignment  for each one of my kids to complete, this is not only bringing us together but it is helping us to keep ourselves active. One does not need to leave the house to stay active, I encourage everyone to be creative. 

References

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

Motivation might not be a word in our everyday vocabulary. For most of us busy parents,   finding ways to motivate ourselves can be hard. As we know, motivation is the desire and willingness to do something. But most importantly it is personal.

In the following blog, https://tonygentilcore.com/2011/08/wanna-know-the-secret-to-motivation-train-dont-workout/ , Tony Gentilcore mentioned that motivation is personal. As a trainer that has been involved with fitness all his life, for him motivation is about attracting the opposite sex. My personal motivation is my family. 

As a busy father, one of my great motivations is my family, they keep me motivated to stay active. I am blessed and fortunate to have four beautiful kids and a spouse that inspires me to live a healthy life. As a family, we enjoy bike riding, hiking, camping and swimming. We usually  set our  goals for our daily activities. One thing that we commonly  do is we push ourselves to do more every time. One good example is when we set out to go bike riding for an hour and  my kids would often encourage us to go for another half hour. Regular physical activity helps us improve our overall health and  fitness. I’m not only motivating myself  but I’m also setting a good example for my family. My other motivation is the fact that staying active decreases my risk of diseases. When the risk of  diseases are decreased, the chances of a longer and healthy life increases.  Staying motivated is hard , but wouldn’t you want to live longer?  My personal motivation is my family and health.  What is yours? 

Ways to Motivation 

One can easily set goals in life, goals such as purchasing your first car, getting your dream job or just sticking to that weight loss program. The problem comes when we lose focus or we lack motivation to accomplish these goals.

 My goal is to live a healthier active life. I found ways to help me keep motivated by reading my mentors blogs. In Tony Gentilcore’s blog “ Wanna Know The Secret To Motivation” 

He mentioned “Pick a goal for yourself, just have something to train for”. I want to share with you things I learned that can help you  accomplish your  goals.

• Setting goals: Set realistic goals, goals that can be achievable and keep the goal end in mind.
• Make a schedule: Blocking times in your busy day for exercising and following through is one way to do it.
• He mentioned “Pick a goal for yourself, just have something to train for”
•  Keep the work as much fun as possible: If your goals are fun to achieve, then your motivation levels will stay high. 
• Find support in others: Surround yourself with positive people, more likely if you tell them about your goals, they will help keep you motivated. Negative people will only prevent you from achieving those set goals. 

When you practice at least one of these ways of motivation you are not only getting closer to your achievements but you are also creating a habit. And this habit will become part of your daily routine.

Works Cited

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

Some people tend to believe that doctors visits are necessary only when they get sick, regular check-ups help find health issues before they become a problem. Regular visits to the Doctor is a preventive measure for disease. 

Diseases such as diabetes, high cholesterol are preventable or can be controlled with early detection. Hypertension is often called the silent killer, people might have hypertension and might not know it. According to Centers of Disease Control and Prevention (CDC) https://www.cdc.gov/bloodpressure/facts.htm  1 in 4 adults have their hypertension under control. Having annual check ups can detect diseases that can be better managed with the proper treatment, this is why early detection is beneficial. Getting the adequate treatment can help you improve your health and increase your lifespan. 

With regular doctor visits, the doctor can have a better understanding of your health history, the advantage of this is that when there is a change in your health, they can easily be detected. Even though you might know your body the best, your health professional might have a better notion of your physical changes. Your doctor can also advise you on ways to keep you healthy. They are not only there to see you when you’re sick, but also to inform you on new technologies for medical information available out there.  

Remember that regular check ups are important and crucial for preventing, and detecting and managing diseases. I encourage everyone to go visit your healthcare professionals. 

While physical activity helps you reduce the risk of chronic disease like heart disease, diabetes, depression and anxiety, it also helps you with your overall health and quality of life. According to the Centers for Disease Control and Prevention (CDC), https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm  heart disease is the leading cause of death for both men and women in the United States. This disease can begin early in life and progress as we get older. The primary cause of heart disease is coronary artery disease, which is a plaque build-up in the coronary artery. This plaque build-up narrows the artery over time and it limits the blood flow to the heart and the rest of the body.

Exercising regularly can minimize your changing of developing this disease, as it can help you keep your blood pressure under control. Keeping yourself active can improve your memory, it decreases your chances of being depressed and decreases your anxiety mood. Exercising can also help you maintain a healthy weight, as we all know losing weight also improves your mobility, decreases joint pain and decreases risks of certain cancers. 

Is in our hands how we want to live our lives. Staying home nowadays is crucial, and it should not prevent us from staying active at home. It  is our own choice whether we utilize the resources and tools provided by the bloggers to a healthy life. But learning this information from the articles and websites, who wouldn’t want to stay active. 

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.

Health and Fitness is the topic for my blog. What I have learned from these bloggers is that there are many ways for busy parents to stay healthy and fit at home. Many times parents find time as an obstacle to stay active or exercise. Sometimes going out to the gym is not an option in their busy lives. 

As many of us are experiencing stay home precautions, such as social distancing and closed gyms, I found these blogs beneficial to help us stay active and fit at home during these times.  As a parent homeschooling my kids it is sometimes difficult to find the time to exercise myself. As we all know, exercising is a way to keep ourselves active and healthy to prevent disease. The blogs can give you the tools to motivate yourself for a better, longer and healthy life for your love ones. At home we have found that treadmills, yoga, jump rope, bike riding, long walks, are the best ways to keep us active and moving as a family. We have also used the tools and tips from these bloggers to food prep, create healthy meals and snacks but most importantly, having my kids helping out in the kitchen is the best! Since we have been using these tools, the family is really enjoying it and are making healthier  snack and meal choices. 

We all need mentors in our lives. I have found these health and fitness mentors to have helped me and my family stay active and fit. Especially now in these times of uncertainty. I encourage you all to utilize your mentors in any way possible, as they can encourage you to accomplish your future goals. I for sure will continue to use these tools and resources to better educate myself and family to a better healthy life.

“7 benefits of regular physical activity.” mayoclinic.org, Mayo clinic, 11 May 2019, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.

Gentilcore, Tony. “WANNA KNOW THE SECRET TO MOTIVATION: TRAIN, DON’T WORKOUT.” Tony Gentilcore, https://tonygentilcore.com/.

Lindsay, Marc. “Get a Walking Workout Without Leaving Your House.” myfitnesspal Blog, 29 Mar. 2020, blog.myfitnesspal.com/get-a-walking-workout-without-leaving-your-house/.

Semeco, Arlene. “The Top 10 Benefits of Regular Exercise.” Healthline, 10 Feb. 2017, https://www.healthline.com/nutrition/10-benefits-of-exercise.