You were required to complete the “ADD IT UP!” assignment; you were also required to correct any errors following my assessment. What did you learn about your personal health from completing the assignment?
What did the analysis of your sleep habits as evaluated by the Epworth Sleepiness Scale reveal?
According to the results, is it possible that you are suffering from a sleep disorder? If yes, what will you do to resolve this problem?
According to your results, do you have barriers that keep you from being more physically active? If yes, what keeps you from being more active, and what will you do to resolve this problem?
What were the numbers for your daily calorie and daily energy needs? How did your recommended daily calories compare to your daily energy needs? What does this mean?
Finally, reflect about 2 facts you learned about your personal health from completing the ADD IT UP! Assignment, and write about one fact that surprised you about your personal health.
P.S. After you finish writing your blog comment, bring me your corrected Add It Up! Assignment so I can grade your blog comment.
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After completing the “ADD IT UP!” assignment, I learned that I really need to focus on improving my personal health. I have been wanting to make some lifestyle changes and become more healthy for a while, and this assignment has really shown me that it is time to take action. There are several areas that need improvement such as the amount of sleep that I get, the amount of stress that I am under, the amount of exercise that I get, and my diet.
ReplyDeleteI scored a 9 on the Epworth sleep scale. This tells me that I need to think about getting more sleep. I am very surprised that my score was not higher because I rarely feel like I get enough sleep. It is possible that I am suffering from a sleeping disorder. I believe that my schedule is very busy and I often procrastinate my schoolwork until the last minute. This often means I have to do homework and study after I get off of work, late at night. I need to stop procrastinating and work on getting my homework done so I can get in bed earlier. This would drastically increase the amount of sleep that I get and I would feel a lot better throughout the day.
I have 3 significant barriers that keep me from being more physically active. They are lack of time, lack of energy, and lack of willpower. I believe the biggest of these three is the lack of time. I often barely have enough time to get my schoolwork done and go to work. I feel like I would rarely have enough time to schedule a workout. Because I am so busy, when I get some free time, I want to relax instead of work out or do any type of strenuous activity. This is the reason for my lack of willpower. I believe that my lack of energy comes from my lack of sleep. To resolve this problem, I need to decrease the amount of time that I work. This would give me more time to do school work, and more than likely open up enough time to work out.
My daily energy needs are 2,748.96 calories. My daily calorie intake is 2,520. Because my intake is lower than what I need, this means I should lose weight because my body requires more energy that it is receiving from my intake of food.
From this assignment, I learned that it is very important to make changes in my schedule and try to give myself more free time during the day. I can use this free time to exercise or catch up on school work or get more sleep. If I do this, my stress levels will decrease and I will become healthier. Another thing that I learned is that that I have 3 significant barriers that are restricting me from being as active as I should be. This is very scary to me. I have wanted to become more active for a while, and I would love to finally be able to.
One fact that I was surprised to learn from doing this assignment is that my body needs 2,748.96 calories every day. This seems like a lot of calories and I never knew that the body would require so much energy every day.
By completing the add it up worksheet I learned some of my significant barriers in my sleeping habits, how many calories intake I need per day, and the amount of calories I need in order to have the required amount of energy needed so I can get through the day. The answer to most of the questions for my sleeping habits were mostly 2, which is moderately dozing. My total score was a 13 and the interpretation read that I need to think seriously about getting more sleep. Listings from my results allows me to know that I am suffering from a sleep disorder.
ReplyDeleteTo resolve this problem I can begin taking naps for 30 minutes during the day and at at least 8 hours of sleep at night. After taking the active questionare, according to my results I have 2 significant barriers. One of the barriers is lack of willpower, and the other is lack of energy. To resolve this problem I need to consider having more calories intake daily, and sleeping at a descent hour. I can also consider having a positive attitude and being determined into doing something that is active. The number of my daily calorie intake is 2205 and my daily energy needed is 2304. This assembles that I need more calories intake in order to meet my daily energy needs. Some facts I learned about my personal health is the overall results I retrieved reflects on how I feel daily on my sleep habit, energy needed, and calorie intake. What surprised me about my personal health is I am not taking in as nearly as much calories I need
for even half a day. Now that I know how much calorie I need per day this should really help me exceed in my will power and energy. What surprised me about my personal health is I have a some barriers that I need to work on but it was less than I imagined it would be.
I scored a 7 on part one of the Epworth Sleepiness Scale test, which placed me in the lowest category meaning that I am probably not suffering from excessive daytime sleepiness. However, I answered yes to two questions in part two which indicates that I may have a sleep disorder. This is interesting to me because when I have a lot of obligations and stress I often find my sleep inadequate even if I get 8 hours of sleep. I have a hard time resting with so much on my plate which leaves me feeling un-refreshed like I have had very little sleep at all. It has gotten worse lately so I think I am going to have to decrease the number of hours I work during the semester. I know that once I am able to complete my course work, my stress levels will drop, allowing me to finally get a good night of guilt-free sleep.
ReplyDeleteI have four significant barriers keeping me from becoming more physically active: lack of time, energy, willpower, and resources. This is not surprising because they are all reasons that I've stated in the past as reasons that I don't work out! Whenever I do have time free of work and class, I find myself faced with household chores, family obligations, and a huge reading list and outside work for my classes (not to mention a couple of hours of sleep debt). So, I have to prioritize. Unfortunately, physical activity is not very high on that list {although I am better than I used to be-- worked out 3 times last week which is an improvement from nothing! :)}. Hopefully with a decrease in my work schedule I'll finally find time to do the stuff that is good for me.
I also found that I need about 1669 calories per day which is the amount of calories needed to maintain my body's functions at rest. I need an additional 834.5 calories to cover my activities through the day. My total daily energy needs totaled up to 2503, which is less than my daily caloric intake. Since I'm consuming more calories than I'm using, they have to go somewhere and my new size 15 pants know exactly where the extra is going! I need to start thinking about the types of food I eat and plan healthier options. This is really hard to do because I don't have my own place to store food and I am not even at home most of the time!
The fact that I might have a sleep disorder was very surprising to me because I had often credited my lack of energy to my body just needing more sleep. I'm going to find ways to get more out of my sleep such as practicing stress reducing techniques before bedtime.
I have been gaining weight since I began college which I attributed to a rise in my stress levels. However, after analyzing my eating and physical activities and calculating my daily number of calories to meet my needs, I've realized that my weight has changed because I have changed my eating patterns and exercise habits! I am eating more and at different times than I used to (later at night now that I'm working retail), and my physical fitness has decreased since I was in high school. Now, I have a good idea of where I am, and I can set reasonable exercise goals and track my calories.
After completing the Add It up Assignment I learned that overall I may not be suffering from excessive sleepiness. This was surprising to me after completing this assignment because I feel like I never get a chance to have uninterrupted sleep. I learned that my personal health is not as bad as I expected it to be but I do have some areas that need improvement.
ReplyDeleteMy analysis of my sleep habits revealed that I probably am not suffering from excessive daytime sleepiness and I am not suffering from excessive daytime sleepiness.
The three significant barriers that keep me from being more physically active are lack of time, lack of energy and lack of willpower. This is so because I am a full-time student, full-time mommy and a part-time worker. By the end of the day after all my tasks have been accomplished it seems that I only have time left for sleep. I’m usually exhausted by the end of the day and I don’t push myself to do anything else but get rest. To resolve this problem the days that I do not work I can use that time to go out and exercise. I could just go for a thirty minute jog and then go home to relax.
My daily calorie needs is 1785 and daily energy need is 1940. This shows that I am burning more energy than I am actually consuming during the day. This could be a reason why I feel so tired during the day and maybe I should try to eat more throughout the day. Even though my calorie needs is less than my energy needs I maintain a stable weight and I am not trying to lose nor gain any weight.
After completing my Add It up I learned that I am not eating enough during the day which is not a surprise and that most of the foods that I consume during the day should be from carbohydrates. I am surprised that I am not suffering from excessive daytime sleepiness because I rarely have the opportunity to get seven hours of uninterrupted sleep.
When I did my add it up evaluation, I learned many things that need to improve in my health. I learned that my slepping routine needs improvement. I also learned that I don't really eat right. I also don't get enough to eat which i didn't know. According to my add it up results, it is possible that I may be suffering from a sleep disorder. To solve this problem I could simply get more sleep. I should find ways to decrese my stress level, so I will be ralaxed and sleeping will be easy for me. I have two barriers that keep me from being physically active. I have a lack of will power and a lack of energy. Im not really as active as i used to be because sometimes no matter how much sleep I get I remain tired. To resolve this problem I could eliminate naps during the day so that it is easier for me to sleep through the night. I could also try eatting properly so that I have energy.My weight is 152 pounds, so My calorie intake should be 2280 calories. My daily energy needs resulted in 2310.12. I am tring to loose weight so I need to take in less energy or food than I use. I take in more than I use. This means that it would be very hard for me to loose any weight if this is kept up. I need to also work out more so that I burn this energy/food. Two things I learned about my health that surprised me was the possibility that I could have a sleeping disorder. I was really surprised tohear that because I sleep all the time. I did learn why I am always tired even after sleeping, so I plan to take actions to improve this matter. I was also surprised about the barriers that keep me from being more. If I get the right amount of sleep and food/energy this could quickly because I will then have enough energy to work out and become more healthy.
ReplyDeleteMy results according to Epworth Sleepiness Scale showed that I needed to think seriously about getting more sleep. When asked the series of questions given, surprisingly I answered, “No” to all of the questions asking did I have any symptoms of a sleep disorder.
ReplyDeleteOn the Add It Up! I had two barriers that are affecting my exercise and physical activity life. The first barrier was lack of time and the second was lack of willpower. How am I going to resolve these barriers? First, I need to start by motivating myself to get active and stop watching so much television. Not only do I need to stop giving the television so much time I need to come up with a schedule that is easy to maintain for a lasting exercise regime. Lastly, I need to stop making up excuses for not exercising, because it’s starting to interfere with my motivation for willpower.
My numbers for the daily calorie and energy needs were; calorie 1605 and energy 1058. When my recommended calories contrasted with my daily energy needs, I found out that I intake more calories than my body really needs. This means that I need to eat fewer calories than what I am eating already.
What surprised me the most about my Add It Up, was that it showed that I intake more calories than my body can use. Because of this I wondered why I haven’t gained weight when I am in taking so much more. This shocked me because I am a small, petite young woman, and I usually do not eat that much on a daily bases.
After completing the Add it up assignment, I learned that my personal health is in jeopardy. I lack the proper amount of sleep, I don’t consume enough calories, and I have many barriers that keep me from being physically active.
ReplyDeleteOn the Epworth Scale in part 1 my score fell in the second category that ranged from 9-14, in which insisted that I need to think seriously about getting more sleep. I scored a 12 on part one, therefore I need to get more sleep. I agree with these results 100 percent. I do not sleep as much as I need to, which results in me dosing off throughout the day. In part two, do you have symptoms of a sleep disorder, I answered yes to three of the questions, therefore, it is possible that I am suffering from a sleep disorder. In order to resolve this problem, I will practice better sleeping habits, such as not taking a nap longer than 30 minutes a day. I will also try to remain active throughout the day so that my body will start to slow down at night and get tired enough to fall asleep right away. If this doesn’t work, I will discuss my sleep patterns with my family doctor at my next doctor appointment.
After completing the add it up, what keeps you from being more active, I found that I have 4 significant barriers that keep me from being more physically active. These four barriers are lack of time, social influence, lack of energy, and lack of willpower. In order to resolve this problem and overcome these barriers, I will try to find more time to fit exercise in my daily routine; I will try to get my family and friends involved in exercise so that we can enjoy working out together; I will try to get more sleep, so that will have more energy to exercise; Finally, I will try to motivate and push myself to go to the gym.
My daily calorie needs are 1800 calories/day. My daily energy needs are 1960.20 calories/day. When I compared my daily calorie needs and daily energy needs, my daily energy needs are higher than my daily calorie needs. This means that when I calculated my BMR calories per day plus physical activity, my body needs more calories than the recommend amount each day. I need 1800 calories a day to keep my body alive, whereas if I add in physical activity I need to consume more calories to obtain my current body weight.
Two facts that I learned from the Add it up about my personal health is that I need to get more sleep, and I need to increase my daily calorie intake because I don’t consume 1800 calories a day. One fact that surprised me when I finished completing the Add it up was to find out that I lacked time to incorporate physical activity into my daily routine. I need to find more time to incorporate atleast 30 minutes of physical activity in my life.
Hlth 301 Blog # 5 Page, Giles
ReplyDeleteFrom the sleep study I feel that I have pretty good sleep habits. I have been trying to get my required amount of sleep. I do sleep light and get awaken when trucks pass by my house. I hope to move back out to my farm where I am far away from traffic and can have a more quiet area to make it easier to sleep.
Right at this time, the main thing that keeps me from being more physically active is time. I am working about 50 hours a week, on top of being at school a good bit of time also. During the summer I canoe and kayak more and when I cut grass I use a push mower even when I have the use of a riding mower. I look forward to the end of tax season so I can get back on the river more.
My energy needs were 4650 calories and my calorie intake was 4125. I still need to cut down some on my calories intake so I can lower my weight. I put on weight after I had my wreck and could not exercise due to a bad knee and knee surgery. I am slowly getting back where I can walk longer distances and hopefully can start riding my mountain bike more.
I learn about how many calories I have been taking in and how I can possibly cut down some. My girlfriend says that I eat healthier than she does, but I do eat more condiments. I also started looking closer at how much sleep I get. When I fell sleepy I go to bed and set my alarm clock to get up a little early to study, instead of fighting sleep to stay awake to study.
The resulting analysis of my sleep habits presented me with the possibility that I may be suffering, or at risk of suffering, from a sleep disorder. This shouldn’t really surprise me, as I am always tired no matter how much I sleep and often find myself falling asleep in the middle of the day and sleeping for hours without feeling rested. I have begun to take an iron supplement for my anemia, but if that doesn’t help and I continue to experience such exhaustion I will probably need to consider seeking a doctor’s opinion on what would be the most effective method to make me feel rested.
ReplyDeleteAccording to my assessment, I have five significant barriers that keep me from being more physically active: Lack of time, lack of social influence, lack of energy, lack of willpower, and lack of resources. I fear there is not much I can do in the way of increasing my energy, but I can begin to budget my time better and maybe join a gym, or surround myself with people who are going to motivate me to get healthier.
According to this assessment, my daily caloric intake needs to be around 2070, while my daily energy intake needs to be around 2101.8. Since my energy needs are higher than my caloric needs, I have a positive opportunity to lose weight while my body fuels itself on the already present fat in my body.
From this assessment I learned that I have far too many significant barriers keeping me from being more physically active, and that I may be facing a sleep disorder. I know not what sleep disorder than could be (is there a specific sleep disorder where you sleep ALL THE TIME but are never rested?), but I do know that something needs to be done about it so that I can finally feel as if I am rested. Always being tired can’t be healthy! I was very shocked to discover how many barriers keep me from being active, and find myself ashamed that lack of willpower was one of them.
Blog #5: Add It Up
ReplyDeleteThe Epworth Sleepiness Scale revealed that I may be at risk for sleep disorders. My results revealed that I should probably consult a physician about my sleep related symptoms. I am not concerned because my daytime sleepiness is normal for me because I work 3rd shift.
I do not show any signs of a sleeping disorder.
I do have several barriers that keep me from being more physically active. I work 8 and 12 hour shifts at night, attend school during the day, and I’m a single mom with a 7 year old. I usually don’t get enough sleep, so in my spare time all I want to do is sleep. My body is tired and I’m worn out. I could sacrifice a few hours of sleep per week to exercise. I’ll just have to have a little more discipline. I’m sometimes embarrassed about how I look when I exercise with others. I picked up a lot of belly fat after the birth of my child. When I attended a fitness center to work out, I was surrounded by other females who were physically fit with little to no belly fat and I would get discouraged. I’ve already began to resolve this problem by canceling my membership and I just recently purchased a workout program to exercise at home…if only I could find the energy to get started. My usual social activities with family and friends do not include physical activity. We are usually just sitting around talking. It’s very seldom that we are physical, but I can start planning more physical activities for us. For example, my daughter and I will spend most of our summer swimming and being active at one of the city parks.
My daily calorie is 2970, and my daily energy need is 2916.
I can honestly say the results of this assignment didn’t really surprise me. I was well aware that I need to get more sleep. My daytime sleepiness isn’t due to a sleeping disorder because I work at night. I already knew that I need to become more active. I am glad that I learned the numbers for my daily energy needs and daily calorie which is a significant factor in living a healthy lifestyle.
By completing the add it up I learned that I am not suffering from excessive daytime sleepiness, I am not suffering from a sleep disorder, and there are no barriers preventing me from being more active. My daily energy needs are 2092.9 and my daily calorie intake should be 1875. This means I need to take in more calories because I am active throughout the day. From the add it up I learned the percentages used to calculate my daily calories. I also learned that carbohydrates take up a large percentage of your diet being between 45% to 65%. Nothing from the add it up surprised me. I am a healthy person and rarely get sick.
ReplyDeleteCompleting the “ADD IT UP!” assignment taught me that there are a few things I need to do to improve my personal health. While I was already aware, the proof is now on the paper that my sleeping habits are poor, poor, poor! I need to think seriously about getting more sleep before I cause detrimental damage to my health. I also learned that I need to eat a bit more—unbelievable, I know. Even though I feel like I eat all the time, albeit all the wrong things, my husband has told me in the past (even more so recently) that I need to eat more and healthier. Furthermore, I need to exercise! This I know, but again, proof is now on the paper.
ReplyDeleteThe Epworth Sleepiness Scale analysis of my current sleep habits revealed that it is possible I may be suffering from a sleep disorder, since I answered yes to at least one of the sleep disorder questions. For example, I have trouble falling asleep three or more nights a week. Also, I wake up un-refreshed! However, while I did answer yes to a couple of these questions, my sleep issues stem from not getting enough consecutive hours of sleep. I average five hours a night, on a good night. My husband works third shift four nights a week; therefore, he sleeps during the day, i.e., I am forced to sleep alone most nights. We also have four children, and I attend school full time five days a week. I drop them off at school in the morning, commute fifty minutes, and leave my school in time to pick them up form theirs in the afternoon. Then there’s snack time, homework, baths, supper, sports, and church. I don’t even begin my homework until they are snug in bed, around 8’oclock. I usually work for three or four hours, depending on what is required. I KNOW my sleep habits and practices are poor, but right now, I don’t see any other way.
Along those same lines, I have two significant barriers that keep me from being more physically active—I scored a 7 on both—lack of time and lack of energy. Again, right now, I don’t see what I can do to resolve this deficit, not until I have a break from school. Perhaps I can establish some healthier sleeping and exercising habits over the summer.
I might even try to establish healthier eating habits over the summer, too. The number for my daily caloric intake is 2100 and my daily energy needs number is 2280.96. I realize this is not a major discrepancy, but I do not need to lose any weight, so my calorie intake is not sufficient to meet my energy needs. This may be contributing to my lack of energy throughout the day also.
Calculating my recommended intake of fat, protein, and carbohydrates was the most enlightening part of completing this ADD IT UP! I enjoyed seeing the numbers come together and setting goals for my intake. While nothing surprised me about my personal health, it is always good to have the proof on the paper—good and not so good.
The analysis of my sleep habits as evaluated by the Epworth Sleepiness Scale revealed that I’m probably not suffering from excessive daytime sleepiness. I have a moderate chance of dozing off watching television, riding in a car for an hour without a break and lying down in the afternoon. I have a slight chance of dozing while sitting and reading, and sitting quietly after lunch (when I have had no alcohol.) I have no chance of dozing while sitting inactive in a public place or sitting and talking to someone. To make my total score come down even more would be to start getting the recommended 7-8 hours of sleep each night and that will cut back on my tendency to doze during certain activities. I answered yes to six of the nine questions that evaluated if I possibly have a sleep disorder. I think it is possible I am suffering from a sleep disorder.
ReplyDeleteI have two significant barriers that keep me from being more physically active. The two significant barriers are Lack of Energy and Lack of Willpower. If I get the recommended amount of sleep, I’m sure that will increase my energy. My willpower to be physically active is just to have a desire. A way to have a desire is to make a realistic goal of how many hours I want to be physically active for, and actually stick with that goal weekly.
The number for my daily calorie need is 2332.5 and the number for my daily energy need is 992.37. My recommended daily calorie need is 1340.13 higher than my daily energy need. This means that I need be a lot more physically active because I am not burning off nearly enough of the calories I’m consuming, causing me to gain weight, be sluggish, and etc. I can cut back on my calorie intake and also become more physically active, that will help with my calorie/energy need ratio.
I learned that I probably have a sleep disorder. This actually surprises me because I never really liked to sleep. I just thought it was a preference of mine not to sleep as much as others. I now know that I may actually be suffering and just knowing that information helps me to improve and try to get the recommended amount of sleep. Another thing I learned was that I am consuming significantly more calories than I am burning off. I have to exercise more and even cut back on my calories in order to reduce this ratio. I truly believe that if I get the recommended amount of sleep will help me to have enough energy to become more physically active.
After completing the sleepiness part of the questionnaire I was not at all surprised by my answers. In part one it evaluates how sleepy you are and I scored an 11 which falls in the middle of the scale. According to the survey I really need to try and get more sleep.
ReplyDeleteBecause I answered yes to some of the questions in part two it may mean that I have a sleep disorder that I need to look into fixing. If I do have a sleep disorder I would talk to my doctor about what I need to do to get a handle on it and until I figured out what the disorder was I would try different things such as sleeping in a dark cold room with all distractions turned off or away from me. If that still didn’t work then I would try and read a little until I felt sleepy.
I have no significant barriers according to the questionnaire.
My daily calorie intake is 2175 and my daily energy needs is 2316.6. This means I am using more energy than I am giving my body in food. This is partially because I am currently on a diet.
One thing I learned from doing this questionnaire is that I have no significant barriers blocking me from being more active. I also kind of thought I had something holding me back and it was good to learn that I really don’t. I also learned that I am using more energy than I am providing my body with in calories. I am okay with this since I am currently on a diet and was actually kind of glad that I had come out with these results than vice versa. One thing that really did surprise me was my score on the part one of how sleepy are you section. I actually thought my score was going to be a lot higher because I know that I hardly ever sleep at night and when I do actually go to sleep I can never stay asleep and I toss and turn all the time.
The Epworth Sleepiness Scale revealed that I need to think seriously about getting more sleep. According to these results I may have the potential of suffering from a sleeping disorder. To help resolve this problem it will have to take steps but at first I would start by giving myself a set bedtime for every night. Along with giving myself a bedtime I would also stop taking naps during the day and going to sleep right after I’ve had a full meal or going to bed hungry. Hopefully, with these changes the amount and quality of sleep I get will get better.
ReplyDeleteAccording to the results of the “What Keeps You from Being More Active” survey I have 2 significant barriers that keep me from being more active. Those barriers are lack of time and lack of willpower. As far as the lack of time barrier I feel as though I can find some time in my schedule to set aside for working out because my physical health is very important and something that I really need to focus on. As far as the lack of willpower barrier, I feel as though I need a strong support system to help motivate me into going to work out. If I have someone there with me to tell me “hey it’s time to go work out” then I feel as though I will be more encouraged to work out.
The numbers for my daily calorie needs is 2400 and my daily energy needs is 2592. This means that if I want to lose more weight then I need to take in less energy (food) which will lower my calorie intake needs.
I learned that I am somewhat healthy but I could use a lot of work. I learned that I may have a potential of suffering from a sleeping disorder and I also learned what is keeping me back from working out. What surprised me was the fact that I may be suffering from a sleeping disorder. I knew that I was sleepy during the day and that most nights I did not get enough sleep but I didn’t think it was as serious as it was. But now that I know where I have problems at I can now focus on correcting them.
After completing the Add It Up! I learned a lot about my personal health that I had not realized before. I did not have bad results like I thought I would in the sleep section. I also had more significant barriers than I thought I did, which disappointed me. Before this activity, I had never known exactly how many calories my body was supposed to take in, and now that I know how many I need I can take that into consideration when selecting my foods.
ReplyDeleteAfter I did the Evaluating Your Sleep section, I realized that my sleep habits were not as bad as I thought they might be. In Part One, I scored a six, which means that I am “probably not suffering from excessive daytime sleepiness”. I thought I would score higher on this section though, because I am often tired during the day. In Part Two, I answered “sometimes” to questions two, four, and seven. All of the other questions I answered “no” to, so it is unlikely that I am suffering from a sleep disorder. However, since I did answer “sometimes” to a couple of the questions, I should probably try to get more sleep and sleep better.
According to my results, I have four barriers that keep me from being active. I was disappointed when I found this out. My four barriers are lack of time, social influence, lack of energy, and lack of willpower. Between school, work, homework, and family I often have very little time to do anything else. Fitting in time to exercise just is not at the top of my priority list, so it often gets skipped. Social influence also affects my activity level. Many of my friends are not very active, so I would rather not exercise than have to do something alone. When I do exercise, I often get embarrassed or worried of what others will think of me, so I’d rather just avoid it. I also face lack of energy. During the week I get to be very sleepy, and I’d rather lie around and relax than get up and be active. The forth barrier I face is lack of willpower. I’ve wanted to become more active, but I can’t seem to get myself to get started and stick to it.
One thing I learned about my personal health was that I am actually supposed to take in 2,730 calories. I didn’t realize that each person needs to take in different amounts of calories to support their body, and that not everyone is the same. Another thing I learned was I am not suffering from any type of sleep disorder or daytime sleepiness, which was a relief to know. Something that surprised me about my personal health was that my daily energy needs did not match my daily calorie intake. Another thing that surprised me what the fact that though I may be taking in plenty of calories, I’m not spreading them out through fats, proteins, and carbohydrates like I should.
This Add It Up! really opened up my eyes to the fact that I need to become more conscious of what I do with my body.
I learned that my personal health sucks. I am not a healthy person despite the fact that I have made minor changes to my dietary feastings.
ReplyDeleteI have learned from my Add It Up! Experience that I may be at risk of having a sleep disorder. There are many things wrong with my sleeping. Some of which involve trouble falling asleep, waking frequently during the night, and tossing and turning. There isn’t much I can do about solving my sleep problem. I might try a regular schedule for sleep. That might give me some stability. I might try out exercising some to wear my body out in order to get some much needed heavy sleep.
There are several barriers that prevent me from being more physically active. I already knew a couple of them before completing the Add It Up assignment. But with the help of the assignment I learned that I have a lack of time, energy, will power, and social influence. Being a college student, I feel like I should have time for more than just class, homework, and studying. There should be time for friends and fun, and plays to partake in. So I don’t find much time to go exercise. When I do have time, I’m usually tired from the long day that I have. I’m usually never in my apartment. I leave for classes in the morning, and never usually return until later in the evening and early night. When I did try going to the gym to work out, there were some not so friendly people there. They just looked at my with disgust, and that was a huge turn around for me. I just decided to stop going there because I didn’t appreciate the nasty looks I got. Not to mention it was quite embarrassing. I have tried to get an exercising schedule complete with a friend of mine that we can do in her apartment. We have already started this schedule.
My daily energy needs need about 3968 – 4068 calories a day. The number of recommended daily calorie intake is 3975. So, I am in the range of my necessary daily calorie intake.
I didn’t really learn anything about myself doing this assignment. I mean, I knew I didn’t have the best sleep. But I didn’t know that I was at risk for a sleep disorder. I also always thought I had the willpower to exercise and get healthy, but you know, apparently I have a lack thereof. But it’s chill, I’m working on it.
301 Hudson
ReplyDeleteI think the information I gained from blog number five was very helpful. After completing the Add It Up, I realized that consuming a lot more proteins and calories than I actually needed. I also realized I was slightly overweight, I now know what areas I need to reduce the amount intake. These particular areas were the areas that could put me at danger for Type 1 Diabetes or obesity at an older age.
Learning this will help me reach my weight loss goal. The Epworth Sleepiness scale evaluation revealed that I could be at a high risk of being diagnosed with a sleep disorder. According to my results is almost 100% that I could be suffering from a sleep disorder right now. There are several ways that I could resolve this problems, my first step would be to focus and stay dedicated to making sure that I receive at least seven hours of sleep a night. Also I could always prioritize my daily task to make sure I stay busy throughout the day and getting a good night’s rest at night and not having to worry about other things.
The number for my daily calorie energy needs were 1,432.64 and my daily energy needs was 2.562.55. According to my results my daily intake was 1,129.91 over what I actually needed. I learned that my actual fat grams per day were extremely high, they were actually higher that any of my other gram intakes. I also learned that my actual daily energy expenditures from physical activity were rather close to my recommended energy expenditures from physicals activity. And surprisingly I wasn’t very far away from reaching my daily energy needs, I need 2,847.27 and I typical get 2,562.55. If I continue to strive to work harder and exercise daily I could reach all of my goals easily. I learned that my actual fat grams per day were extremely high, they were actually higher that any of my other gram intakes.
After completing the “Add It Up” assignment I realized that I was eating entirely too many calories. By consuming those large amounts of calories, I would not be able to maintain a healthy body weight if I failed to exercise regularly.
ReplyDeleteBy answering yes to any of those questions by the Epworth Sleepiness Scale revealed that it is possible that I may be suffering from a sleep disorder. I must first take steps in making sure that I begin good sleep habits and practices. I may also need to sit down with my doctor so we can discuss healthy ways to help me go to sleep without the usage of prescriptions or refer me to a specialist who can help me if I feel my lack of sleep is severely affecting me in a negative way.
According to my results, I do not have barriers that keep me from being more physically active. Since I have no barriers I feel that I need to begin taking steps towards becoming physically active, such as, joining a gym or participating in an intermural sport at school. The numbers for my daily calorie and daily energy needs were, 1728 and 3110. My recommended daily calories were much higher than my daily energy needs and this means that if I wanted to lose weight I would have to take in less energy or eat less food than I use, or increase my activity level or decrease me food intake.
Two facts that I learned about my personal health from completing the “ADD IT UP” assignment, is that I consume more calories than I should be and that I am not as active as I need to be in order to maintain a healthy weight or to even achieve weight loss. One fact that surprised me about my personal health was my lack of activity because I felt that as a college student I would much more active then I am.
According to the assessment, my energy need exceeds my caloric intake by 106 calories a day. This is a narrow margin. If I exercise and don’t eat heavy meals or load up on high-calorie snacks and desserts, I can drop a little weight. If I eat a lot of snacks and restaurant meals and don’t get as much exercise, it’s easy to put on a few pounds. I have a history of using food to cope with stress, so I have to fight that urge. I can try to fill up on healthful foods like fruits and vegetables, legumes, whole grains, nuts, and low-fat animal protein so I’m not so tempted to overdo sweets. I set my goals for calorie percentage to be lower for fats and higher for protein and carbohydrates. I have a family history of heart disease, so I want to limit fats, especially saturated fat. I want to build or at least maintain muscle, which is why I chose a higher protein goal. I hope to focus more on complex carbohydrates rather than sugary, refined foods for my carbs. Both protein and foods with fiber make one feel full longer than refined sugars and starches.
ReplyDeleteMy main obstacle to exercise is time, which I knew. It’s not just a matter of having the time, but also a matter of timing. My husband and I have to leave at the same time in the morning, so one of us would have to get up extra early for both of us to use the treadmill in the morning. I usually feel more like getting the extra rest than the exercise first thing in the morning. I could get on the treadmill later, but then I’d need another shower. If the weather’s nice and we’re both home when it’s not dark, we can walk outside, but since I started an evening job, that doesn’t happen as often. I don’t like to do the treadmill in the evening because I’m afraid it will make it harder to get to sleep. So I usually do my strength and balance exercises, but not always the walking that burns more calories and gives my heart a workout.
Speaking of my reluctance to get up early in the morning, my score on the sleepiness scale showed that I should get more sleep, and I have some symptoms of insomnia. I sometimes have trouble getting to sleep; usually wake up at least once during the night and sometimes have trouble getting back to sleep; and often wake up before I have to get up and before I feel rested, but can’t always get back to sleep. Sometimes I have dreams that seem to go on and on about the same thing, which makes me feels like I haven’t rested well. I think some of my symptoms are age-related, but all of this happens more when I’m feeling stressed. Things I try to do to sleep better are avoid caffeine addiction, try not to drink caffeine after lunch, and deep breathing to relax when I go to bed. Some things I could do better are keeping a more regular bedtime, spending more time outdoors in the daytime, getting more exercise, coping with stress better, and putting up some room-darkening window coverings in my bedroom.
I didn’t really have any surprises about my health. The assignment reinforced the interactions between stress, sleep, diet, and exercise, and how one’s daily schedule can interfere with doing things in a healthier manner.
Hi everyone,
ReplyDeleteFrom completing the ADD IT UP, I’ve learned that my overall personal health is not quite where I would like it to be, nor where I believe it should be.
The Epworth Sleepiness Scale showed me that I definitely don’t get enough sleep. According to the result, I don’t have a sleeping disorder, but I’m not far from needing to consult with my doctor about my sleep symptoms. Before it gets to that point, I’m going to try to get more sleep by not staying up late if I don’t have too, making myself a schedule so I can better prioritize my time, and last but not least, I’m going to stop sleeping and napping during the day. As a college student, I don’t expect to get adequate sleep, but I will try.
Also, according to my results I have 3 significant barriers that keep me from being physically active. My barriers are not making time to exercise, having a lack of energy, and the lack of willpower. To improve theses barriers, I can most definitely use the time I have for leisure to exercise rather than shop or watch television. I’m also quite certain that when I start eating healthy and get adequate rest, that I will have more energy to be physically active. As far as the willpower to be active, I will stop procrastinating and set goals for my physical health so that I will stick with exercising.
For my daily calorie intake, I calculated that I need 1965 calories a day. My daily energy needs are 2009 calories per day. My daily calorie needs were lower than my daily energy needs which suggests to me that I need to take in a few more calories. I also think this will go hand in hand with my sleep symptoms as far as feeling energized and refreshed.
Two facts that I learned were that I need to take in more calories and that I also need to get more SLEEP! I was a little surprised about the calorie intake verses my energy needs because I didn’t think someone with such a small frame would need so much, but I will try to improve so that everything balances out.
The first thing I had to do on the add it up was asses how sleepy I am. According to my results I probably don’t have a sleep disorder. Although there are two symptoms that are related to sleep disorders that I have every now and then. These symptoms are I sometimes wake up to early and have a hard time going back to sleep and wake up tired. These things only occur sometimes I don’t think I have a sleep disorder. I think it is more my sleeping habits. I need to make sure I get a full seven to eight hours of sleep each night.
ReplyDeleteI also have a couple significant barriers that keep me from being more active. One of these was my social influence. My friends don’t go to the gym. I don’t have a work out buddy to motivate me. If I exercised with a group I might be more motivated. I also have a lack of will power. So it would be good to have a support system. I always say I’m going to exercise I just never get around to it. This is something I can change all I have to do is find some motivation.
I also calculated the amount of calorie I need every day. I need 1,950 calories a day my energy needs are a little bit higher it is 1,971.5 my energy needs are higher so I think this means I’m looking weight slowly. Because I’m burning more calories than I’m taking in.
I learnt a lot about my personal health while doing this. This taught me that my proportions of fat and carbs are not exactly right. I never knew what percent of each our diet should be. I also taught me that based on my sleepiness level I do not have a sleep disorder. It made me realize that my main problem is me not allowing myself enough time to sleep. One thing that surprised me was that I eat around the right amount of calories most days. This surprised me I thought I should need less calories. But I am right in that range most of the time and that made me happy. This add it up really taught me a lot.
My overall sleeping habits ranged from 0-6, ehih means that I probably have no trouble with excessive daytime sleepiness. If I do find myself dozing off, i find a task that can grab my full attention in order to keep me awake. Barriers that keep me from becoming and staying physically active is my discipline. I start off doing so well, but then I begin to find excuses as to why I don't feel like working ou, such as I am too tired. What I can do to fix this problem, is to slowly transition myself into an every day routinee. I can start out twice a week for 45 minutes, then three times a week for 45 minutes, and so on until I feel that being physically fit is benefiting my physical health. I find that I have to exert plenty of energy in order to keep me up and running. What I learned from this assignment is that being physically fit, along with getting adequate sleep is detrimental to my helth. if I get the right amount of sleep and exercise regularly, then I can become a more healthy human being.
ReplyDeleteI scored 7 on the Epworth Sleepiness Scale which tells me that I probably don't suffer from much daytime sleepiness although just a couple more points and I would be. This was very surprising to me because I get very little sleep.
ReplyDeleteaccording to Part 2 of the assignment it is very likely that I have some sort of sleeping disorder. I answered three questions yes, two questions with sometimes and three questions with no. I don't really no how to stop waking up frequently during the night and having nightmares but if I could I defiantly would.
My significant barriers to being more physically active are Lack of time, social influence, and lack of energy. I could resolve this problem by trying to make more time to exercise and maybe try to invite one of my friends to exercise with me and if I do that then I believe that the energy will work itself out.
My daily calories that are needed to maintain my current body weight is 1575 calories and my daily energy needs are 1699.5 calories a day. Since my daily energy needs are more than my daily calorie needs I need to eat more calories in or to sustain a functioning body.
2 facts that I learned about myself that I found surprising was that one: I probably didn't suffer from daytime sleepiness, and two: since it had literally been about a year since I had last weighed myself on a scale, I was surprised that I had lost about 10 lbs without trying and that my daily calorie need was only 1575 when I've always heard that I was supposed to eat 2000 a day and I also found out that I probably need to eat a little more during the day and I have even started eating more salad lately.
With this assignment, I learned that I am not very healthy at all. I was kind of confused about these tests because even though I do have VERY unhealthy eating habits, a little overweight, and NEVER get enough sleep, I am actually healthy. These test show different results than those I get from my doctor. I get a physical every year and have regular doctor visits because heart disease runs in my family. I have awesome blood pressure and blood sugar levels, so I begin to think I am an exception to these tests. These assignments sow otherwise, which leads me to begin to caution the things that I eat and my bad eating habits. Because I do not eat well nor sleep well and have a history of heart disease in my family, I am at a great risk for heart disease. I plan to begin to practice better eating habits, even though this is difficult because of my schedule. I could at least go grocery shopping and buy fresh produce to eat while I’m at work instead of eating fried chicken EVERY day. Although I did not need the Epworth scale to tell me that I need more sleep, I scored a 16. This means I do not sleep enough at all. Because I work somewhere that closes at 2 and 3 in the morning, sometimes I do not get off work until 3 or 4. When I have a class at 8:30 the following day, it is very hard to get ample amounts of sleep, and I find myself very drowsy while driving or doing anything that is sedentary. Most days I only sleep about 3 to 4 hours a day. I do take naps, but I never feel energized and always find it hard to think and focus in class. These results indicate that I may have a sleep disorder, but I just think I suffer from sleep deprivation. I kind of feel helpless when it comes to this situation because I am not financially stable enough to just quit my job. I do have two jobs, but my job at the library does not bring in enough money to pay my bills. I make great money now, but feel like it is very detrimental to my education as well as my health. Not only does my job keep me from eating and sleeping healthily, it also creates a barrier for physical activities. I have class from 8:30 to 11:20 on MWF and 9:55-3:25 on TTH, and I go into work at 5:00, so it is very hard to make time to exercise. I am moving very close to campus next month, so I plan to start biking or walking to class when the weather permits. My daily calorie needs were 3300 calories and my energy needs were 2160 calories a day. Some days I only ate 500 calories, but the average calorie intake was only about 1500. This is because I am on a 1500 calorie diet because I want to lose weight. I have lost 30 pounds in three months, but I know that most of the weight that I lost was not healthy weight loss. I learned that the amount of calories that I need is actually a lot higher than I thought. I have always though that we all need 2000 calories a day and did not know that it was different for different weights. I also did not know that sleep disorders were so common. I was very surprised to learn that I may not be as healthy as I thought I was because of the opposing results from my doctor. This assignment has really opened my eyes and I plan on watching what I eat a little better than I have before.
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