Owen's Wellness Reflection

What does wellness mean to you? Wellness is being physically and mentally well. In other words not being sick or depressed.

Which habit of 54321+8 is your strength? Why? (Review your earlier blog post) 5, 3 and 1 are definitely my strongest areas. For 5 servings of fruits and vegetables, my parents always make me eat fruits and lots of vegetables during breakfast, lunch, dinner and snack. For 3 good laughs, I have more like 100 good laughs with my group of friends around. Finally for one hour of exercise I had a sporting activity everyday after school up until a week ago. Nowadays I still get my exercise in during recess and soccer training.

Which habit do you need to continue to improve on? Probably 8 hours of sleep because I always get only eight or less.

How physically active have you been this year on a weekly basis? Share as many things that you can remember. Mondays, tuesdays and fridays from 3-4 is basketball. Wednesdays and thursdays from 3-4 is track, and wednesdays from 5-7 is soccer. Also in the beginning of the year on Saturday mornings. I would have two football games and after that drive to turf city and have a soccer game then have a soccer practise. Now its just a soccer game on saturday, and a practise on saturday and on every other sunday a game.

What is your strongest area of physical fitness? (strength, flexibility, cardio respiratory endurance) Which are do you need to work on? My strongest suit is definitely cardio and endurance because my parents trained me from when I was young, and I am one of the top runners of sixth grade. My weakest area is probably flexibility because I don’t stretch anymore unless i’m about to exercise and I didn’t do very well in the fitness testing for sit and reach.

Why do you think being physically active is important? How physically active you are determines how your life will play out. If you are fit, healthy and well from your childhood you are most likely going to live a longer life. If you get out and exercise you are more likely to meet more people and most likely become more of a social person, or just have a happier life style. It isn’t right to be not physically active because thats the way our ancestors were. They were not regularly just sitting around for hours staring at a screen. They were always out hunting or exploring the world. But the truth is, when humans first were evolving there was no such thing as obese cavemen and stuff like that.

How well do you eat ‘MyPlate’ 3 meals a day? I think I eat it very well because my parents feed me very well.

What is your food goal? (Review your earlier blog post) Did you achieve your “food goal” or do you need to continue to work on it? I did not succeed it because I never started bringing a water bottle to school but I definitely did start drinking more water.

How stressed have you been this semester? There have been times when I am very stressed about projects and tests I haven't been ready for. Mainly i’m getting lots of stress now because its the end of the year and I’m moving.

What two strategies work best for you to reduce stress? Most of the stress strategies today are to hide the stress from your present consciousness and to remove it from sight for a while. My best stress technique is, if its bad enough you have to find what's causing the stress and end it. For example, if you have a test that you know you aren't ready for and are stressed because of that, you have to start studying for that test until you feel confident and ready. Another one is if it can’t be fixed like worrying about something like moving, I just listen to music.

What do you do on a daily basis to promote wellness? I have activities every day. At least twice a week I go running in the mornings with my friend. I eat well in the cafeteria and make good choices. Whenever I’m completely done school work I go and run around with my friends in the woodlands instead of playing video games and stuff like that.

My PE Goal

My goal is to have more dairy each meal, so I will have milk at lunch. I normally only have a bit of dairy at breakfast, the milk in the cereal, so I need more dairy.

Why Breakfast is the most Important meal of the Day

First of all the meaning is breakfast is important to know. The 'break' part means break, and fast means to not eat. So breakfast is breaking the fast, in other words its finally eating after a long period without eating. Another basic reason is you use the most energy in the day is after breakfast. After lunch you still use energy, but just until you sleep. In addition, people who eat breakfast are more alert. If you eat breakfast in the morning you won't feel hungry. If you feel hungry you are most likely to eat a bunch of junk.

Improving Your Kilometer time

The Components of Physical Fittness

             You don't have to be an olympic athlete or triathlon champ to be fit, for most people can't, but just about anyone can become a physically fit individual. In this article you will learn why and how to be fit in each category.

              Cardiorespiratory endurance is how good your heart, blood vessels, and lungs are able to nutrients and oxygen and nutrients through your body.  It is also your ability for all those organs and blood vessels to remove waste efficiently. In general it means your endurance on the track.

            Muscular strength 

• the ability of a muscle to produce force
• the amount of weight you can lift is a measure of this

        Muscular endurance

• the ability of your muscles to work for an extended time

         Flexibility

• the ability to move a joint through its entire range

Sportsmanship

      Sportsmanship is playing fair, following the rules of the game respecting the calls by referee and treating opponents with respect. You should demonstrate sportsmanship because it shows character. Any good athlete should show sportsmanship because they most times have people looking up to them. Anyways, no one likes a cocky, rude athlete.  After a game or match, I shook the hands and tried to compliment each opposing player with a key point from the game.

Wellness

Health - 54321 +8

        54321 +8 is very important in your daily basis. A major lack of 54321+8 can lead to stress, social problems, becoming overweight, having unhealthy skin, being ill and many more. Five is five fruits and/or vegetables per day. Fruits and vegetables are so important because they can prevent cancers, help your heart and give you the nutrients you need. To eat them regularly you need to leave them out in a place that. Four is four eight ounce glasses of water per day. Water takes toxins out of the body, and also rinses it. No cell can function without water, so lack of water can also make your skin look very unhealthy. It is important to drink even more water on a windy day, or if you had exercised or was on a sports team. Three is at least three good laughs with friends. This helps your mental health, and your mental triangle. The first point is thoughts, second , feelings and third interactions. If you have three good interactions per day you will make your thoughts and feelings happier. Having strong mental health will help relieve stress and depression. Two is less than two hours of screen time per day. Screen time makes your brain stop working, makes your muscles and bones not used in the right way. If you are spending more than two hours per day, you are clearly not burning enough calories. One is one or more hours of exercise per day. You can eat healthy and drink enough water but still be unhealthy. Exercising gets your blood flowing, it relieves stress, builds new blood vessels, makes your heart and lungs stronger, and generally makes you live longer. Last but not least, is eight or more hours of sleep per night. Sleeping is the time that your brain rebuilds muscle, revises and memorises what you learnt in the day, and helps relieve stress.      

DCA - Rules to Protect People of the Present and the Future Online

Watch out! Little mistakes you make on the web could haunt you in the future, or even now. Repetitively, careless computer users list their personal information online. This can create open doors for cyber bullies, cyber stalkers, or even people who stalk you in real life like kidnappers. Posting silly pictures can lead to getting in trouble, being teased, or having an ugly job interview in the future. These scenarios can lead to being abducted, depressed, or even committing suicide. To prevent these terrible situations the online world needs to agree to follow the DCA. Wondering what the DCA is? Read this essay to find out.

www.geekhowtos.com

The DCA is the Digital Citizenship Agreement. Before my Dad gave me a talk on digital citizenship and cyber bullying, I use to carelessly put my personal information online. To be safe online, I learned that first users need to respect themselves. A picture of you doing something silly or inappropriate might be funny today, but might not be so funny tomorrow. Children can be teased or get a bad reputation for posting something silly online. People can even get in big trouble if they post an inappropriate picture on the web. Another important rule I was taught is to ‘protect’ yourself online. Sharing personal information, like their phone number, email, address, age, surname etc., can get people in a bad situation. There are possibilities that someone starts stalking or cyber bullying you. Someone could give a series of creepy calls and emails to an individual, or come to your house and do something bad to you - especially if you share your age.

After I learned to respect and to protect myself, I was taught to do the same for others. Respecting others is about not bullying or harassing anyone online, and not making any offensive or insulting comments to others through the internet. Some unfortunate people like Amanda Todd end up committing suicide for being constantly harassed and bullied online.  Entering people's personal space online or hacking peoples accounts is another way to disrespect others online. Additionally, protecting the online community is very important too. Never forward any inappropriate content to anyone because that will end up in their inbox and then will have to deal with the consequences. Do not share any personal information about your friends because the same thing can happen to them that would happen to you if you shared any personal information online.

    Respecting and protecting Intellectual property is also key in being a good digital citizen. Dragging a picture off google images onto your school project is not okay. The picture needs to be taken off of a properly copyrighted website like Creative Commons, and credit needs to be given. Do not download software for free that probably costs something. Don't download music for free either (unless its from a open free website like purple planet).

Finally, respect and protect property. Respect and protect files and data of others, and respect hardware and software. Never leave your laptop unattended, and back up your files everyday.

From respecting to protecting, I learned these useful rules during our laptop bootcamp week, and even some from my Dad. I now wisely list my information online, and never give anything personal. Now that I've learnt these rules, in the future I will have no embarrassments or even unacceptions with my job interviews, and I will always be very safe - online or not. Remember these rules and integrate them into your life, to have a stalking, bullying, and stealing free internet. Remember, don't say something online if you wouldn't say it in person.

http://www.soc.ucsb.edu/sexinfo/article/stalking

Using Your laptop