Health Literacy Objective 6.01- Understand skills to manage physical, mental, and emotional health

Health can be divided into 3 categories: Physical Health Mental Health Emotional Health

Physical Health Is your own optimal fitness and well-being Toned muscles, a strong heart, and clear lungs It is the ability to meet the demands of day-to- day life Calories are burned efficiently Dietary Guidelines recommends 3 – 30 minute aerobic activities weekly Healthy weight is maintained for your body type

Healthy Weight Impacted by age, bone structure, and gender To maintain a healthy weight, exercise regularly and eat reasonable portions of a variety of nutritious foods

Benefits Energy to be more productive and do things that are important to you. A positive outlook and the ability to deal with stress which increases self esteem. Reduced risk for many health problems, including heart disease, cancer and diabetes.

Metabolism Basal metabolism- refers to the amount of energy required to maintain ones automatic body functions such as hair growth. Metabolism varies in individuals. Muscle mass increases metabolism. Teens have a higher metabolism than adults because they are still growing. Our metabolism changes and our eating habits must adjust as a result.

Body Mass Index (BMI) Uses weight in relation to height and age to help determine whether you are in an appropriate weight range. Helps to determine if you are underweight(-15%) or possibly overweight(+15%).

Calculating BMI In inches, the formula looks like this: weight in pounds (height in inches) x (height in inches) x 703 A person who weighs 180 pounds and is 5 feet 8 inches tall has a BMI of 27.4. 180 lbs (68 inches) x (68 inches) x 703 = 27.4

Being Overweight Weighing 15% more than what your physician recommends. Inactivity is a factor. Heart disease, high blood pressure, and certain cancers are associated with being overweight.

Losing Weight Develop healthful eating and exercise habits. Lose weight safely by eating larger portions of healthy foods. Include foods from all food groups.

Being Underweight Individuals who weigh at least 15% less than the healthy weight recommended by their physician are considered underweight. Lowered resistance to infections, reduced muscle strength, and malnutrition are related to being underweight.

Gaining Weight Weight should be gained slowly and steadily by choosing low-fat, nutrient and calorie dense foods in larger portions.

Developing an Effective Fitness Plan Always start a plan by seeing your physician yearly for a physical. Good nutrition and exercise. Appropriate dental care. Focus on changing eating habits for a lifetime. Know your body - for example if you have a larger bone structure, you will weigh more.

Emotional Fitness Resiliency – the capacity to withstand stress and the ability to adapt and overcome risk and adversity. Positive affirmation - or the way you talk to yourself— should increase your self- confidence, wellbeing, and satisfaction. Being the best version of you that you can be without focusing on perfection. People who are emotionally fit can deal with stresses of life in a positive way.

Stress Stress is the body’s natural response to any demand or pressure Distress Negative pressure that decreases performance. It can cause emotional strain and even lead to physical health problems. Eustress Positive pressure that can increase your performance. Usually connected with feelings of success.

stress Demo Who feels like they have a good control over the stress in their lives? Out of those who raised their hands - Who has the best hand-eye coordination?

Signs of Stress Racing heart Sweating hands Inability to focus Headaches Tightness of shoulders or neck Feeling overly tired Sleeping more Irritability Loss of appetite or overeating

Stressors Death School Relationships Peers Marriage Divorce Losing a job Drug abuse New baby Moving Sporting event

Coping Mechanisms Positive Listening to music Playing with pet Laughing Crying Relaxing Writing Painting Religious connection Talking it out Exercising Negative Negative self talk Body mutilation Violent outbursts Emotional eating Drinking Smoking/Drugs Avoiding social contact Bottling your emotions

Finally, Mental Fitness…and you thought school ended at 18! Participate in life-long learning - taking advantage of opportunities throughout life to foster continuous development and improvement of the knowledge and skills needed for employment and personal fulfillment. Staying abreast of the news and events. Taking classes for career and personal development. Ex: computer classes offered at community college or pottery classes at an arts center

MeNtal Fitness Try something new – new experiences, travels, and hobbies all expand the brain and require us to adapt. Play games – puzzle games, sudoku, and crosswords test the brain and recall previously learned material for a mental workout! Read – Relaxing activity. Can stimulate the brain and challenge you to observe the world through a new lens.

Assignment – Fitness is More than Skin Deep Draw an outline of a human who you consider to have a healthy shape (use a regular sheet of paper) On the arms and legs, write 3 different ways to be physically healthy Around the head, write 3 ways to be mentally healthy And in the chest/heart area, write 3 ways to be emotionally healthy