Health Active Lifestyle Content by MikeJenny


									                                                           Healthy Active Lifestyle Concepts for MOSS. Fall08

                                    Healthy Active Lifestyle Concepts

                                           Concept of Wellness


                              Spiritual                                 Physical

                                                 Health &

                            Occupational                              Environmental


What is it?
WHO (1947) “the state of complete mental, physical, and social well being not merely the absence
of disease or infirmity.” So, it is about having a mix of the six areas above in your life.

What is the goal?
It is to find your own levels of each of the six elements so that you can function at the best of your
ability. In my mind that means that after all the days’ “have tos” that you have energy and zest left
for the things in life that fill you up the most (e.g. a walk in the park, to play with friends, to bake
and smell fresh cookies, to smile at a stranger).

Fast Facts & Thinking Things
    Awareness is the first step. Can you tell which areas are the most full in your life and which
       ones may need a little help?
    You don’t have to have them all full to be a “winner”
    Everyone has good days and bad days so your overall wellness is changeable like the
       weather or the seasons.
    In time you can learn all sorts of ways about how to fill all parts of the wellness pie (I
       usually draw it like a pie chart with each piece a different color) up, know when they are
       struggling, and learn how to help them fill up again
    When all the six pieces are in the good zone (your good zone may be 80% and above) you
       feel GREAT!
    When you feel great you are happier, nicer to be around, you get more done, you learn
       more, you are more active, you get fitter……….pretty sweet deal!

How do the MOSS themes and 5Cs relate to the wellness pie?
                                                     Healthy Active Lifestyle Concepts for MOSS. Fall08

How could you tell if your wellness pie has changed during your time at MOSS?

How To
   Be open to all the experiences this week at MOSS and soak up all the new information
   “I don’t know” and “I can’t“ are banned for the week. Get stuck in and try everything out-
      hiking, vegetables, peeing in the woods
   Only after experimenting (using the scientific method) all week and gathering your
      experiences (data) can you really form your Results and Discussion.
   Revist the wellness pie at the end of the week and think if anything is different for you

Relating To Nature
    What is natures’ role in your wellness pie? How can nature help or hinder each piece of your
       pie? (this relates to the Web of Causation section also)

      For a tree, stream, fish, cricket to be “well” what things may go in their wellness pie?

Health Advisor Hints
Verbal Cues& Visual Cues
Which Piece of the Pie?
    After a task, team building activity, or game stop and ask which piece(s) of pie it may have
       altered. There should be several different responses. Goal is to get them thinking about how
       each choice they make and each activity they take part can positively affect their overall
       wellbeing. This can be their own wellbeing, their team’s wellbeing, and the wellbeing of the
       nature around them. Yahoo!

    Draw out the wellness pie like a pie chart. See how the areas fill up over the week.

Links To More?

                                  Web of Causation & Adaptation

What is it?
It is a big spider web/brainstorm that shows how lots of different things are all related, interact,
and affect our health and how we feel.

What is the goal?
To see how all the aspects of wellness are connected and to understand that you have to take care
of all pieces to be healthy and feel good.

Fast Facts & Thinking Things
    Think about all the things that help us be well and the things that help us to be unwell. Put
       wellness in the middle of a piece of paper. From it draw out lines to each thought. From that
       thought draw out other lines and thoughts. So, you may have live in a city. From that there
       may be lots of parks but you have to drive there. You may then not get to go to the park
       much. There may also be not many tress and wildlife. There also may be quite a bit of noise
       as there are lots of people close by. You can find out if they have friends close by, what
       activity/games/clubs are available or not available. What school lunches are like. Do they
                                                     Healthy Active Lifestyle Concepts for MOSS. Fall08

       grow any food, do they help cook, do they help shop for food? They may be able to list out
       some illnesses that you can get and know a few factors that influence whether you get it or
       not such as cancer and smoking, heart disease and fast food etc.

      You know information about them and their community from Greeting Your Group on Day
       One so you can use this to help prompt them.

      The idea is to help them see that it is often many things that come together that influence
       whether someone his healthy or not healthy and sick or not sick. It is also useful for them to
       see how many of things they can change or have control over or not. For example, you may
       not be able to control where you live, that you have 5 brothers who are noisy and drive you
       crazy, or that you have your parents’ genetics. But you can control if you walk more, skip
       one day, chose water or juice over a soda, eat an apple instead of chips, help your parents
       shop and cook etc.

      We now have the web for where they live but they are now at MOSS for the week so parts of
       the web change for the week. This can cause changes in the overall wellness. Nature and
       humans are pretty talented when it comes to some adaptation, meaning that we learn pretty
       quickly that there is a new environment, rules, routine etc.
    What things are different at MOSS that you have to adapt to?
    What happens if you don’t adapt?- we are often unhappy 
    Over the week check in to see how the adaptation is going?

Relating To Nature & MOSS Experience

World-Wide Web
There is a whole web of causation for an ecosystem flourishing or dying. One part of the scientific
method is to look at one of the parts of the web to see what is going on and if and how we can
change it for the better.

Animals and plants adapt to new conditions or die. The adaptation may mean that they look or act a
little different but it ensures survival (at least for a while)

Health Advisor Hints
Verbal Cues& Visual Cues
Three Thing Effect
 At any point the Health Advisor can say “Three Thing Effect” and require the team to think about
three things that influence what is around them or what they are working on. For example, three
things that influence the plant in front of them, three things that influence whether the team activity
worked or not, three things that their choice of lunch items affects.

Links To More?

                                          Natural Balance

What is it?
                                                       Healthy Active Lifestyle Concepts for MOSS. Fall08

All parts of the body are connected- a change in one part affects another part or process. For
example, eating a ton of sugar may cause getting an upset stomach, feeling wired, getting a
headache, and for some people getting them really sick(diabetics).

What is the goal?
   The body likes things to be pretty balanced. You sweat a little, you drink a little. You get
       worn out your sleep some. You use up body’s fuel you replace the fuel. It does not like it
       when we go to extremes and take too much out or put too much in.
   Make sure that for food and water that we replace what we use and we use what we replace.
   That we limit things our bodies don’t like that are poisonous or harmful (caffeine for some,
       tobacco, alcohol – rather than brussel sprouts or carrots).
   We do the things that are good for our bodies like rest when we are hurt, sleep to recharge,
       wear sun block, wash our hands…etc

Fast Facts & Thinking Things
    No food item is in and of itself “good” or “bad”
    If we eat or drink too much of anything we will get sick
    A doughnut compared to an apple is an unhealthier option, but one doughnut will not kill
       you (unless you are not allowed sugar). But if you ate lots of doughnuts in one day or
       doughnuts daily, your body would cope by either making you vomit or by you growing
       unhealthy (if you didn’t change your exercise habits), which is not good.
    If you don’t put enough fuel (food) in your body you will also get sick (see energy section)-
       over a while this could cause you to die!
    The body likes to be at a constant temperature. If it gets too hot it sweats and brings veins
       to the surface to cool off and it if gets to cold it shivers to make heat. But if you are too hot or
       cold where your body cannot fix it you can get really sick.
    Most people need somewhere between 6-10hours of sleep a night but they also need to be
       active in the day

How To
   Start to become aware of what is going in and what is being used up
   You don’t have to count everything but get a rough idea
   Treat your body well and it will be happy with you 

Relating To Nature & MOSS
    A change in one thing can cause many changes along the natural change/system
    pH balance and its effect
    Natural and manmade changes can cause lots of changes in ecosystems.

Links To More?


What is it?
Stuff needed for other stuff to happen. In our case our energy comes from food. To help all the
process and for us to work as efficiently as possible we also need water, rest, and happiness.

What is the goal?
To be aware of our energy needs
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

To be aware of how we use up or lose our energy
To know how to replace our energy

Fast Facts & Thinking Things
    The amount of energy that you spend while at rest is known as One Metabolic Equivalent
       (1MET). So activity that is listed as 2METS uses twice as much energy as you would use at
       rest and 6METS is 6x more than rest.
    Using the table below you can figure out how many METS per hour you use. You can graph
       out your day from 7am-9pm and graph your estimated MET use. This is a visual way to
       track when you using lots of energy and when you are using none, and if you have time in
       both the low and high MET areas. You can also total how many METS you use in a week.
    For good health you want to do lots of very light-light things in your day but you also want
       to spend some time involved in moderate- vigorous activity at least 3 times per week!

         Retrieved & adapted from Aug 08
Activity                                                   METs/Hr of Activity
Very light activity                                                     2

Walking at a slow pace (1-2 mi/hr), playing musical
instrument, dressing, typing
Light                                                                2.5 - 3

Walking at an average pace (2-2.5 mi/hr)

Dancing (slow)

Golf, using power cart



Mopping, sweeping
Moderately Vigorous

Walking at a brisk pace (1 mi every 20 min)                            3.5

Weight lifting, water aerobics                                         3.5

Golf, not carrying clubs                                               3.5

Leisurely canoeing or kayaking                                         3.5

Walking at a very brisk pace (1 mi every 17 to 18 min)                  4
                                                     Healthy Active Lifestyle Concepts for MOSS. Fall08

Climbing stairs                                                        4

Dancing (moderately fast)                                              4

Bicycling <10 mph, leisurely                                           4

Mowing the lawn (push mower), shoveling                                4
Moderately Vigorous Plus

Slow swimming                                                         4.5

Golf, carrying clubs                                                  4.5

Walking at a very brisk pace (one mi every 15 min)                     5

Most doubles tennis                                                    5

Dancing (more rapid)                                                   5

Some exercise apparatuses                                              5

Slow jogging (one mi every 13 to 14 min)                               6

Ice or roller skating                                                  6

Doubles tennis (if you run a lot)                                      6

Hiking                                                               6-7

Rowing, canoeing, kayaking vigorously                                6-8

Dancing (vigorous)                                                   6-8

Some exercise apparatuses                                            6-8

Bicycling 10 to 16 mph                                              6 - 10

Swimming laps moderately fast to fast                               6 - 10

Aerobic calisthenics                                                6 - 10

Singles tennis, squash, racquetball                                 7 - 12

Jogging (1 mile every 12 min)                                          8
                                                    Healthy Active Lifestyle Concepts for MOSS. Fall08

Skiing downhill or cross country                                      8

Running 6 mph (10-minute mile)                                       10

Running 8 mph (7.5-minute mile)                                     13.5

Running 10 mph (6-minute mile)                                       16
    MET values for each activity are approximations; there may be considerable
                                individual variation
To get weekly MET scores, multiply MET value for each
activity by hours expended in that activity each time,
then add all weekly activities.


1. Walked 1/2 hour at a brisk pace:

        5 METs/hr x 1/2 hr = 2.5 METs                         2.5 x 3 = 7.5 METs

        Did this 3 times during the week
2. Played doubles tennis 1 hour - moderately vigorously           = 5 METs
3. 1 hour vigorous yard work                                      = 4 METs
                      Weekly total: 7.5 + 5 + 4 = 16.5 METs

    A calorie is a measure of the energy that comes from food
    Need to fuel yourself before you get empty - don’t let your tank run dry.
    If you don’t eat and drink enough your body will start to eat itself – ewwww! It will decrease
       your muscles and we really need those muscles to actually move and protect our organs.
       Your metabolism will also slow down as your body will read the signs as if you were
       starving on a desert island. As it does not know when you will be rescued from that island it
       slows your metabolism down to keep you alive as long as possible. But when you eat your
       next meal your metabolism is still low so you cannot use your calories like you used to, also
       you have less muscle to use the calories so people gain weight. This is why low calorie diets
       don’t work!
    By being active we burn up calories. Check out the chart to see what MOSS and home
       activities require.
       Retrieved from Aug 2008
       Exercise Calorie Expenditures - Sorted by Activity

       This table is provided to give you an idea of how many calories you may be expending while
       performing a range of activities for 30 minutes. Each column shows the estimated calories
       for the specified body weight.

                             90    100 110 120 130 140 150 160 170 180 190 200 220 240
                            lbs.   lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs. lbs.
                                                                Healthy Active Lifestyle Concepts for MOSS. Fall08

Aerobic dancing (low impact)            104   115   127   138   149 161 172 184 195 207 218 230 253 276
Aerobics step training, 4" step
                                131           145   160   174   189 203 218 232 247 261 276 290 319 348
Backpacking with 10 lb. load            162   180   198   216   234 252 270 288 306 324 342 360 396 432
Backpacking with 20 lb. load            180   200   220   240   260 280 300 320 340 360 380 400 440 480
Backpacking with 30 lb. load            211   235   259   282   306 329 352 376 399 423 446 470 517 564
Badminton                               135   150   165   180   195 210 225 240 255 270 285 300 330 360
Basketball (game)                       198   220   242   264   286 308 330 352 374 396 418 440 484 528
Basketball (leisurely, nongame)         117   130   143   156   169 182 195 208 221 234 247 260 286 312
Bicycling,    10       mph        (6
                                        112   125   138   150   162 175 188 200 213 225 237 250 275 300
Bicycling,   13       mph       (4.6
                                        180   200   220   240   260 280 300 320 340 360 380 400 440 480
Billiards                               41    45    49    54    58   63   68   72    76   81    85   90    99   108
Bowling                                 50    55    60    66    72   77   82   88    94   99   105 110 121 132
Canoeing, 2.5 mph                       63    70    77    84    91   98 105 112 119 126 133 140 154 168
Croquet                                 54    60    66    72    78   84   90   96   102 108 114 120 132 144
Cross country snow skiing, intense 297        330   363   396   429 462 495 528 561 594 627 660 726 792
Cross country        snow     skiing,
                                        140   155   171   186   202 217 232 248 263 279 294 310 341 372
Cross country        snow     skiing,
                                        198   220   242   264   286 308 330 352 374 396 418 440 484 528
Dancing (noncontact)                    90    100   110   120   130 140 150 160 170 180 190 200 220 240
Dancing (slow)                          50    55    60    66    72   77   82   88    94   99   105 110 121 132
Gardening, moderate                     81    90    99    108   117 126 135 144 153 162 171 180 198 216
Golfing (walking, w/o cart)             90    100   110   120   130 140 150 160 170 180 190 200 220 240
Hiking with a 10 lb. load               162   180   198   216   234 252 270 288 306 324 342 360 396 432
Hiking with a 20 lb. load               180   200   220   240   260 280 300 320 340 360 380 400 440 480
Hiking with a 30 lb. load               211   235   259   282   306 329 352 376 399 423 446 470 517 564
Hiking, no load                         140   155   171   186   202 217 232 248 263 279 294 310 341 372
Housework                               81    90    99    108   117 126 135 144 153 162 171 180 198 216
Ironing                                 45    50    55    60    65   70   75   80    85   90    95   100 110 120
Jogging, 5 mph (12 minutes/mile)        167   185   203   222   240 259 278 296 315 333 352 370 407 444
Jogging, 6 mph (10 minutes/mile)        207   230   253   276   299 322 345 368 391 414 437 460 506 552
Mopping                                 77    85    94    102   111 119 128 136 144 153 162 170 187 204
Mowing                                  122   135   149   162   175 189 202 216 230 243 257 270 297 324
Ping Pong                               81    90    99    108   117 126 135 144 153 162 171 180 198 216
Raking                                  68    75    82    90    98   105 112 120 128 135 142 150 165 180
Raquetball                              185   205   225   246   266 287 308 328 349 369 389 410 451 492
Rowing (leisurely)                      68    75    82    90    98   105 112 120 128 135 142 150 165 180
Rowing machine                          162   180   198   216   234 252 270 288 306 324 342 360 396 432
                                                              Healthy Active Lifestyle Concepts for MOSS. Fall08

Running,    08           mph   (7.5
                                      274   305   336   366   396 427 458 488 518 549 579 610 671 732
Running,    09           mph   (6.7
                                      297   330   363   396   429 462 495 528 561 594 627 660 726 792
Running,     10          mph    (6
                                      315   350   385   420   455 490 525 560 595 630 665 700 770 840
Scrubbing the floor                   126   140   154   168   182 196 210 224 238 252 266 280 308 336
Shopping for groceries                54    60    66    72    78   84   90   96   102 108 114 120 132 144
Skipping rope                         257   285   313   342   370 399 428 456 484 513 541 570 627 684
Snow shoveling                        176   195   215   234   253 273 292 312 332 351 371 390 429 468
Snow skiing, downhill                 117   130   143   156   169 182 195 208 221 234 247 260 286 312
Soccer                                176   195   215   234   253 273 292 312 332 351 371 390 429 468
Stair climber machine                 144   160   176   192   208 224 240 256 272 288 304 320 352 384
Stair climbing                        126   140   154   168   182 196 210 224 238 252 266 280 308 336
Swimming (25 yards/minute)            108   120   132   144   156 168 180 192 204 216 228 240 264 288
Swimming (50 yards/minute)            202   225   248   270   292 315 338 360 382 405 428 450 495 540
Table Tennis                          81    90    99    108   117 126 135 144 153 162 171 180 198 216
Tennis                                144   160   176   192   208 224 240 256 272 288 304 320 352 384
Tennis (doubles)                      99    110   121   132   143 154 165 176 187 198 209 220 242 264
Trimming hedges                       94    105   115   126   136 147 158 168 178 189 199 210 231 252
Vacuuming                             68    75    82    90    98   105 112 120 128 135 142 150 165 180
Volleyball (game)                     108   120   132   144   156 168 180 192 204 216 228 240 264 288
Volleyball (leisurely)                63    70    77    84    91   98 105 112 119 126 133 140 154 168
Walking, 2 mph (30 minutes/mile)      54    60    66    72    78   84   90   96   102 108 114 120 132 144
Walking, 3 mph (20 minutes/mile)      72    80    88    96    104 112 120 128 136 144 152 160 176 192
Walking, 4 mph (15 minutes/mile)      90    100   110   120   130 140 150 160 170 180 190 200 220 240
Washing the car                       68    75    82    90    98   105 112 120 128 135 142 150 165 180
Waterskiing                           144   160   176   192   208 224 240 256 272 288 304 320 352 384
Waxing the car                        90    100   110   120   130 140 150 160 170 180 190 200 220 240
Weeding                               90    100   110   120   130 140 150 160 170 180 190 200 220 240
Weight training (40 sec. between
                                 230        255   280   306   332 357 382 408 433 459 484 510 561 612
Weight training (60 sec. between
                                 171        190   209   228   247 266 285 304 323 342 361 380 418 456
Weight training (90 sec. between
                                 112        125   138   150   162 175 188 200 213 225 237 250 275 300
Window cleaning                       68    75    82    90    98   105 112 120 128 135 142 150 165 180

      Metabolism is about how your body turns your food (cereal, apple, salad, sandwiches) into usable
      fuel (energy) for you to do things with and also how efficiently you burn that fuel. Everyone’s
      metabolism is different.
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

“Your metabolism is influenced by your age (metabolism naturally slows about 5% per decade after
age 40); your sex (men generally burn more calories at rest than women); and proportion of lean
body mass (the more muscle you have, the higher your metabolic rate tends to be). Retrieved from: Aug 08

You can look at your metabolism like a furnace. Let’s pretend for a moment you are in a cabin on a
very cold day. You have a wood burning stove (we used eco-friendly wood farming techniques) and
an unlimited supply of wood. How warm would you keep your cabin? Answer…as warm as you
want . Now let’s say that you have very limited supply….Would you burn it all right away or would
you keep some in case it got even colder and you REALLY needed it? Most of us would choose to run
on the bare minimum and try to prepare for the worst. How would you feel? Would you be as
comfortable and happy as when you are warm? There are two things here for keeping the fire
burning and being comfortable and happy. One is that we need a steady supply of fule/wood (aka
food) and two we need to ensure that we have fire and flames (aka muscles as they burn the

The body will use a lot of energy if it is consistently fed. If you keep a regular eating schedule your
body can plan ahead and use as much fuel as it needs. If you go too long without eating (maybe
around 6-8 hours) your body automatically goes into starve-protection mode. This is like the
example of saving a limited supply of wood for later just in case. In this example your body will
store almost all of what you eat as fat for later instead of letting you burn calories as you need them.
Everything that it non-essential in the body shuts down (or at least runs at a very slow level to
conserve energy). This is why you may feel sluggish when you don’t eat for a while and then chow
down. Your fuel gage should stay up by full to half full and never fully get to empty – you also don’t
want to overfill your fuel supply as it will spill over everything and make a mess!

The moral of the story is eat often (and healthy), and regularly, and also be active enough to keep
your muscles strong (see muscle section). If you do your body will reward you be letting you work
and PLAY at max power instead of power save mode! Life is more fun and you will actually stay
slimmer since your body will burn more calories that it will use for the non-essential things like
thinking and running and jumping and feeling warm and content!

Basal Metabolic Rate
    There is always something going on in your body like your heart beating, your brain
       dreaming, and cuts and bruises healing so you use energy 24-7. There is a way to work out
       how many calories are needed to just keep your body ticking over, to give it enough fuel to
       keep alive, if you were to do nothing but stay in bed all day. This number is called your Basal
       Metabolic Rate (BMR).
    Because you will always be doing more than just staying in bed we need to make sure that
       we eat more calories than your BMR amount or your body will start to hate you – it won’t
       have enough fuel to do its basic things, which will cause something to break down.
    As we get older our BMR decreases (we need less calories to meet our basic body needs).
       This is usually because our fitness decreases with age. Check it out using the computer
       program. See what your BMR is now and what it will be in 5, 10, 20, 30 & 50 years.
    BMR Calculator -
    What happens though is that many people continue to eat what they ate before, which leads
       to extra fuel being in the body that the body doesn’t need. So what does the body do – it
       cannot use it so it stores it. Lots of fuel storage means that we put on weight.
                                                        Healthy Active Lifestyle Concepts for MOSS. Fall08

      However, by being active and keeping muscles we can keep our BMR from slowing down so
       much and so far- again physical activity rocks!

Physical Activity
     By being active and keeping/building muscle we keep or increase our metabolism. (see
       metabolism and muscle sections)
     By being active we feel better, we feel less tired, less grumpy, and it gives us more energy in
       the long run. Activity rocks.
     Have to get some good sleep for the body to rest and be ready for the next day. (see sleep
     Some people make us feel great. After we have hung out with them we feel very happy. They
       make us laugh, make us think, and we just have fun with them. They help us fill up our good
       energy. Spend time with them and spend less time with people that you leave feeling
       “blagh” after hanging out with – they may be the whiners, the moaners, the tell-tales, the
       drama kings or queens.

Relating To Nature & MOSS Experience
    The chores, walking and playing will all use energy. Look at chart to see how much they
       have been active using any of the measures
    The meals, snacks, water, sleep, and great team work will give back the energy
    Creatures conserve energy at certain times of the year when food or water is short or when
       they have babies
    All life needs and uses energy

Health Advisor Hints
Verbal Cues& Visual Cues
Energy check
Checking in to make sure that people are eating, drinking, sleeping and remembering their 5Cs.

Chart how you feel – happy, rested, think well, feel good
Chart minutes active, hours slept, number of healthy food or drink choices, METS per day or per

Links To More


What is it?
Having the right amount of water in your body
Being as full as a grape and not becoming a shriveled raisin

What is the goal?
Keep the body close to the water levels that it needs

Fast Facts & Thinking Things
    The human body is 60-80% water!
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

       Water has no calories in it (no fuel) and has no key nutrients, but it is essential to our
       We need water to help all of the crazy processes go on inside us- it flushes toxins out,
        carries nutrients to your cells and provides a moist environment for ear, nose and throat
        tissues. (Similar to plants?)
       We lose water through pee, poop, and sweat
        Active children lose 2 or more quarts of water a day

       What makes us lose more water?
       When we are vigorously active, active for a long period of time, when it is hot and/or when
   we are in the sun. Also when it is cold out – we wear more clothes so we get a harder work out
   going from point A to B!

       In addition to food (that was water in it) the average adult needs about 8 glasses a day – 8
        ounces x 8times = 64ounces
       64 ounces is about 1.9 liters, so just under two big water bottles a day (drinking huge
        amounts e.g. 3.5ltrs + could be dangerous so don’t go overboard with it)
       When active one cup for every 15mins
       Your body can tell you it is thirsty but by that point the body’s water gage is very close to
        empty and you are dehydrated. So, best to drink regularly and to never get to that thirsty
       Your pee is a good test of your hydration level (see below)
       Drinks with caffeine like coffee, tea, energy drinks, and soda actually make you pee out
        more so you get more dehydrated (diuretics)
       Even mild dehydration can make you tired and feel blurgh
       When you get used to drinking the right amount a day you will find that you become
        thirstier than before and your body will start telling you need that water louder than ever.
       Anyone who drinks water all day long and consumes very large amounts may have a
        medical issue (like diabetes) and should see their physician

How To
   Take it what goes out- back to that body in balance idea
   Take a water break every 20mins
   For every 15mins of activity have one cup of water
   When you are not peeing in the woods check out the color of your pee. If it is water color
      (cannot really see it in the toilet bowl or urinal) then you are hydrated. If it is a yellow color
      then you are dehydrated – light yellow slightly dehydrated to dark yellow very dehydrated.
      Often when it is more yellow it has a stronger smell too. If it is ever any other color tell an
      adult asap!
   Have a water bottle. Have a hard plastic bottle that you can wash and use again to be kind to
      our environment. Get used to carrying your water bottle everywhere and it will remind you
      to drink.
   If you are not a big water fan try putting a slice of lemon, lime, or even orange in it, or try
      some flavor crystals – but buy low to no sugar ones or they will be as bad as soda- urgh!

Relating To Nature & MOSS
                                                        Healthy Active Lifestyle Concepts for MOSS. Fall08

What happens to plants when they don’t get enough water?
Although we don’t look from the outside like we are wilting and are droopy like plants, our body
inside is struggling like that. And we do droop in the sense that we get tired, perhaps get grumpy,
sometimes get headaches etc. The only other cues are when we get thirsty and the color of our pee
(see above)

Health Advisor Hints
Verbal Cues& Visual Cues –
In charge of every getting everyone to take a water break every 15-20mins. May be able to combine
it with other activities mentioned throughout the doc (i.e. Tall Trees, Three Things, World-Wide
Web, Energy Check etc.)
Note that the more they become aware of their water and drink the right amount, the more potty
breaks they may need 

How many cups/oz, ltrs do you think you will drink this week. How much did you/your team drink.
What would all that water fill up (a bath tub, 20- soda bottles, a small paddling pool)

Links To More

*Note. Some children will be limited by medical conditions as to how much they can “be a tall tree”.
Ask them to try it and do what they can do and find their own levels of comfort.

What is it?
It is how you sit or stand without thinking about it.

What is the goal?
The goal of body posture is to maintain the most upright positioning possible to decrease the
negative effects of gravity.

Fast Facts & Thinking Things
What is gravity?

We love gravity as it keeps us and everything around us pretty grounded.

Imagine trying to balance a stick that is about the same height as you, upright on the palm of your
hand. Try it! It is doable but a little wobbly right? Now let’s see how you do trying to balance it at,
let’s say an 80 degree or 45 degree angle. Firstly, do you remember what your angles look like?
Secondly, “What you got now?”

Why is it harder to do it at anything more or less than 90 degrees?
What role is gravity playing?
Look at a teammate who will act out some bad posture (i.e. slumping, bending over).
                                                       Healthy Active Lifestyle Concepts for MOSS. Fall08

What parts is gravity pulling down on?
Why does bad posture then hurt?

Think of your beautiful big head as a 15lb. bowling ball. Imagine it stuck on your thumb, with your
thumb playing your head. Imagine then the bowling ball, being your head, looking down at the
ground as you walk. How would your thumb feel after 1min, 3mins, 10mins?

Your muscles are designed only to pull, they cannot push. So, your back and neck muscles then keep
pulling and trying to hold on for dear life with their finger tips (if they had finger tips of course) to
keep that 15lb blob of a head of yours from eating dirt. Not surprisingly then the muscles back there
become overworked and tired.

What happens to you, your posture, and gravity when you put on a backpack?

 Your body is doing is the best that it can from what we give it in a desperate plea to keep you from
falling to the ground. It is exhausting just thinking about it!

How To
Turtle It. Align your head over the top of your spine. Pull your chin straight back to align your head
directly over your shoulders. You do not need to go as far as full on double chin, but probably about
half way to minor jowls . Check out your full turtle neck action so you get the feel of full extension
and good placement. Get someone else to watch you turtle and tell you when to stop. If you are like
most of us, your body will tell you that this feels a little weird and it may be a little uncomfortable as
your body adjusts to the new and improved norm.

Puppy Palms. We want those shoulder blades down and back and not those rounded shoulders.
Most of us stand as if our hands are in our front pockets. Allow your arms to hang at your sides.
Now rotate your palms clockwise so that your palms face forward, like you are showing a puppy
you have no treats, or your Mom that you really don’t have candy in your hands. This movement
will push those shoulder blades down and back – brilliant! Once you have the shoulder blades in the
right place leave them there and allow your hands to flop about like normal.

Belly Poke. Pull those stomach muscles in and slightly tense them, about 10-20% of what you think
they can do. Act like someone might just poke you in the belly!

 Puppet Strings. Another way to try it is to pretend that you have a string threaded through your
belly button- it can come out of the front or the back. Now imagine that the thread is being pulled
and as it is pulled your stomach is pulled in and muscles become tight. Now imagine that there is a
piece of rope threaded this time up and through your body that comes out of the top of your head.
Imagine that rope pulling you upwards spacing out the bones in your spine and holding your head
up high. Try this while facing someone else and see how different they look. Also try it while
standing against a tree and note how much you grow when you pull yourself up. Keeping your
knees a little bent (so pretty much not locked) will also help you to use those core, or trunk,

Relating To Nature..?
Tall trees
If a tree starts to grow at an angle then gravity is working on it. The tree can often be seen leaning
up against another for support or with its roots coming out of the ground. What effect does this
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

have on the tree? What happens over time to the tree? There may be many factors that cause a tree
to grow at a funny angle just as there are many factors that cause us humans to have bad posture,
get slumpy, or get bad backs.

Health Advisor Hints
Verbal Cues& Visual Cues – Turtle It, Puppy Palms, Belly Poke, Puppet Strings, Tall Trees
Put signs up by places that you may know that you have poor posture in e.g., by your computer, at
the dining table, on a friends backpack for you to see while hiking or while listening to your field
instructor etc

Do The Math
Measure how much people seem to grow when they are in their usual posture to when they Tall
Tree It. See if it is different by the end of the week – hopefully people will already be able to stand
taller in normal posture by the end of the week so the height difference should lessen for the team.

Every time that you and your team Tall Tree It during the day, move an item from your right pocket
to your left. The item can be a paper clip, a small stone, small piece of paper etc – anything to track
how many times they did it. See if people need reminding less as the week goes on!

Links To More

                                          Physical Activity

What is it?
Physical activity is any form of movement from walking to the classroom to playing baseball. It
requires your body to move and for your body to move energy is needed and used.

What is the goal?
Think about how physical activity is good for all aspects of the wellness pie
Physical – see heart, muscle, and posture sections. Can help prevent all sorts of illnesses
Mental/emotional – moving is fun, if you are feeling blue or in a funk 30mins of activity can help
you feel good for about 2hours, it also gets the blood pumping and oxygen to your brain to help you
Social – you may meet people if you go on a hike or you make new friends at a club, it’s pretty cool
to be on a team
Environmental – you can go outside in the fresh air, away from annoying brothers and sisters, and
can be about different sounds, smells, and sights which can help you relax or be happy
Occupational – being in school or doing chores but it can help you focus and enjoy learning, it can
help you get through your chores so that you have enough energy left when you are done to go and
Spiritual – you can think about a sense of place, notice all the nature that is outside, be amongst

And when all parts of the wellness pie are good then you feel great!

Fast Facts & Thinking Things
    About 2/3 of Americans are not regularly active.
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

Do It
In your Team show me how many of you that would be. 1/3 stand up while 2/3 sit down.

      About 1/3 of Americans are not active AT ALL!

Do It
In your Team show me how many of you that would be. Of that 2/3 sitting down, get about half of
them (1/3) to lay down.

This data is for everyone – kids and grownups.

Guess how many children are not vigorously active (this means they don’t get out of breath of sweat
– so walking at the mall doesn’t count!)
Answer – About half!

      What they recommend for basic health needs is at least 30mins of moderate (somewhere
       between the slow and fast stuff) activity, like hiking 2miles at a good pace, a day.

Increase Kids Activity and Barriers
     How do you send a normal day? What things do you do and how long do they take? Using
       your list ideas go to your teams and make a list of things that a typical kid could cut back on
       so you have more time to be active? (e.g., less texting, computer games, TV). Just list them all
       – you don’t have to agree with them all or start doing them, we just want to hear what you

      Now make a list of ways that you could increase your activity in a normal day. Think of
       things that would be quite easy to do that don’t need you to have lots of money or get a ride
       from your dad etc. (e.g., take the stairs instead of the elevator, take a soccer ball to school
       for recess, get up ten minutes earlier to walk to school with a friend, walk the dog, stop at
       the park on the way home from school).

      Here we want them to think about things that would be realistic, practical, and achievable
       for them to do. Get them to think about the issues that they may have to take a look at to
       make it a reality (e.g., do you have money to buy that soccer ball, is there a park nearby, is it
       safe for you to walk to school, how will you ask your parent/guardian?) This problem
       solving/barrier planning is really key for them to be able to adopt and sustain healthy
       lifestyles for the long haul!

Use It or Lose It!
    Fitness peaks usually around late teens and early twenties for most. Then it is a slippery
        slope of losing about 1-3% a year of fitness (cardio, muscle mass, flexibility etc).

      So, better to be as fit as you can in those teen-twenty years so it takes longer to lose it all
       and to lose it at a slower rate. Even better to have good habits that you then carry on
       through life so that you never lose your fitness.
                                                    Healthy Active Lifestyle Concepts for MOSS. Fall08

      A hard concept for kids to grasp is why we need to care at a young age about health as being
       “old” or getting these problems like pain, heart trouble etc as so far off. Could get them to
       think about what things they will have to do on a daily basis as they get older. Then ask
       them what things they do now may be harder later in life if they are not fit and healthy.

How To
   Always think safety first – ask permission, clothes choice, be careful…
   Keep good posture for walking- tummy in, turtle head, shoulders down and back
   Moving your arms helps your legs to move so if your legs feel tired swing those arms as
      your legs will just follow
   Try different things – you never know what you may like and what you are secretly good at

Relating To Nature
    How many steps/much movement would animals/critters take per day?
    What would happen if they were not active?
    Humans once used to be more active as we looked for food, water, and shelter. Now we tend
       to sit a lot and rely on technology.

Health Advisor Hints
Verbal Cues & Visual Cues –
       Choice Time
    e.g., Shall we go the short way home or go the longer way? Should we carry on working for
       the next 20mins or should we play a game for 5mins then work really hard for 15mins?
       Both choices have to be feasible. Group gets to vote and decide. Once vote is taken then do
       Fall Overables
    Leave your sneakers/shorts/coat by the front door to remind you to be active in the day
       (note – not a good idea to put it somewhere that you really would fall over and hurt
       Poster Prompts
    Draw a poster of something that you like about being active – can be seeing the trees, feeling
       the sun, spending time with friends and family. Then put the poster somewhere that you
       will see it during the day to remind you to go and do it!

Do The Math & Tracking
   Then and Now
    See what you are doing now – think back on the past week and then keep a log of what you
      do. You can write down minutes spent doing, days you were active, number of things you
      tried, things you saw as you were out and about, and how you feel (like good tired, happy,
      really hungry, slept like a log, feel strong, have lots of energy, argue less etc). Lots of
      different ways to see how much you have done and how great it is. You can use a diary, a
      calendar, a check off list, make a graph, or fill in a thermometer (like they use on hospital
      money drives) where you just add to the total each day.

    How many steps total did you and your team take while at MOSS?
    How far does that mean you went as a team?
    1 step = 2.64 ft., 1 mile = 2000 steps., 5 miles = 10 000 steps
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

        Look at a map and see where that would take you (need a map & ruler- and some
         knowledge about reading the scale etc).
        If you kept tracking your activity until the end of your school semester how far do you think
         you could all go – where could you get to…go and hug the big red woods in CA, visit the
         Appalachian Mountains, see the Statue of Liberty? (do the math with average per day X days
         per week X weeks left of the semester)

Links To More?
Find a pedometer site that will convert steps to distance, calories etc.

                                             Heart Health

What is it? The heart is a great piece of equipment. It is a muscle about the size of your fist and sits
on the left side of your chest (where you would put your hand for the pledge of allegiance). It works
24-7 for you without you having to do a whole lot. It pumps your blood around your whole body so
that the blood can carry oxygen and nutrients to everywhere and take out waste products.

What is the goal?
To keep the heart strong so it can squeeze the blood out without having to work too hard. Also we
have to keep all of the pipes clean (arteries and veins) so that the blood can flow easily.

Fast Facts & Thinking Things
1/3 Americans have some form of cardiovascular disease
1-4 cigarettes a day increases risk of dying of heart disease by 200%

If you are not physically fit your heart has to work harder. It has to squeeze harder to get the same
amount of blood to move around the body. Also when we are not healthy the pipes get gunk on the
inside, which makes the pipes smaller. Gunk comes from eating all sorts of sugary and fatty things
and not being active. Gunk starts to build up in there from when you are little!

If you have a hose and the tap is turned on how does the water come out? What happens when you
tread on the hose part of the way? What happens when you tread on it the whole way?

Answer – same thing happens with our arteries and heart. If the pipes are narrow (lots of gunk built
up) then the pressure increases giving us high blood pressure. If there is something blocking the
entire pipe nothing can get through. Having no blood get through is not good as the body’s parts
cannot survive without the oxygen and nutrients that the blood takes to them.

By working harder we wear the muscle and the pipes out. Like a river bed over time there will be
Which river bed will wear out and change quicker; a gentle trickling river or a super high power
river (like one after a big rain storm)?
Answer- Over time that super high power will change the river bed and banks. This high blood
pressure can then over time wear out your arteries.

Do it.
                                                       Healthy Active Lifestyle Concepts for MOSS. Fall08

Take your pulse by putting your first two fingers on the neck or wrist. When I say go I want you to
count how many times it beats until I say stop. Go. Time for 20seconds and then get them to
multiply that number by 3 to give them their beats per minute (bpm)

It is not a true resting HR so you will get all sorts of numbers from 55-100. Many people are around

What may affect the heart rate, when does yours slow down or speed up?
Answer- Lots of things like sleep, seeing the guy/girl you have a crush on, hiking in the woods, how
many sodas you have had can change your heart rate.

If someone’s bpm is always high it can be a sign of a not so healthy heart. If we are active and get
our heart healthy and reduce our bpm by say 20bpm, we can save our heart from having to do 10
483 200 beats per year – pretty cool.

How can we reduce that gunk to stop the arteries from getting all old and funky?
Answer –
1. We can reduce the junk that we eat.
2. We can make sure that we eat fiber (skin on vegetables, fruits, cereal for breakfast, grain breads
etc). Fiber rolls along through your pipes and collects some of the gunk like when you are rolling a
snowball to make a snowman.
3. We can exercise. When we exercise we increase the pressure of the blood going through the
pipes. If we increase this pressure everyday or at least every few days we sort of jet/power wash
the gunk off of the walls of the arteries. It is not as harsh as that high pressure river and it does not
run 24-7, so it cleans without damaging. So, sort of like how brushing your teeth helps you out.

How To
Get busy being active! Do little daily things like take the stairs, get mom to park at the far end of the
parking lot and walk into the store. Also get out and move about to get your heart beating.

Maximum Heart Rate (MHR).
Use an index card so they can write their own ranges out. I often get them to do the math on one
side and the ranges on the other. I also have them draw a cup cake and cupcake and heart.

220-AGE = Maximum heart rate
A good heart rate range for general weight maintenance is 40-60% of your HRM
A good heart rate range for weight and making your heart healthy is 60-80% of your HRM
So let’ s do the math.

220-AGE (e.g. 12 years old) = 208
208/10= Move decimal place one place to the left= 20.8.
To make it easy let us round up or down. In this case it would be 21. So now…
21*4= 40% = 84
21*6 = 60% = 126
21*8 = 80% = 168

So to burn some cupcakes your heart rate should be between 84-126bpm
To burn some cupcakes and make your heart happy it should be between 126-168bpm.
                                                     Healthy Active Lifestyle Concepts for MOSS. Fall08

Most people will find that just doing this activity they are burning cupcakes!

Have your health advisor get you to stop and take your pulse a couple of times during the day and
see if you are cupcaking or heart happying! See the effect that a hike, a team building game,
laughing, and thinking hard on your projects has on your heart rate! Even thinking is good for your

Relating To Nature
Rivers and erosion

Health Advisor Hints
Verbal Cues& Visual Cues
Jet Wash – an activity that would get their heart rates up like hiking or playing a fun game
Take 20min pulse rate readings at several points in the day. This will get them in tune to how their
body is doing.
See how often they are in the cupcake or heart happy zones.

How many activities each day move up into the heart happy range and how many are in the
cupcake range. Could calculate this to the amount of time they are active and helping their bodies.

Links To More?

What is it?
Muscles are things that help your body to move

What is the goal?
   Muscles pull to move those bones about so we can scratch our heads, hug a tree, or hike
   We want our muscles to be both strong so they can move weight like when we can carry our
       backpacks, and also strong so that they can last a long time without before they are worn
       out like when we hike for 4miles. (note that some people like to run marathons that’s 26

Fast Facts & Thinking Things

      There are several different kinds of muscle in the body; heart muscle and skeletal muscle
       (the make a muscle muscles )
      We can train muscles to make us stronger, go faster, go for longer periods of time, help us to
       stand up different, and help us do all sorts of athletic things like cartwheels, hit a ball, even
       pole vault!
      There are over 600 muscles in the body and without them being strong we are useless! We
       would just be a heap of bones!
      Muscles get stronger by doing more than they can currently do. The way to get stronger is
       to work a little beyond your comfort zone (like many of you are doing by doing all of this
       walking…How many of you are walking more here than you normally do?). That’s great
       your muscles will be a little overworked (maybe even sore) and then rebuild stronger than
                                                    Healthy Active Lifestyle Concepts for MOSS. Fall08

      For muscles to work we need energy. We know that our energy comes from our fuel. Our
       fuel is from our food and our calorie intake. So, what this means that we have to eat a good
       diet to be able to fuel our muscles and that the more muscle we have the more calories (and
       fat stores) our body will use both while being active and while we are resting. So, your
       metabolism goes up- brilliant. Muscles love to eat calories- yum. (see metabolism section)
      You can stretch muscles to help them relax
      Sometimes our muscles hurt some if we are in bad posture (see posture section) and they
       sort of get stuck in one gripped/tight position. We can help them by shifting our position
       regularly and also by stretching.

How To
   Keep that good posture for great tummy and back muscles
   Go on those hikes to make your legs and heart strong
   When you play you use lots of different muscles – you can’t just use one muscle

Relating To Nature
    What creatures need to have muscles – what types of muscles do they need and what for?
       For example, a cricket needs to be able to ? because? A salmon needs to be able to ?

    If you are physically active you may find that other things in your life that you have to
      become easier too…don’t feel as tired after doing chores, easier to pay attention in class, can
      shop for another hour at the mall
    You can see how sore and tired your legs, arms, tummy etc feel after day one compared to
      day five – check in and see how you are doing at the end of the semester

Links To More


What is it?
They make up your skeleton. They form protection around things (e.g. skull to brain) and give us
levers to move (e.g. arms, legs)

What is the goal?
Keep them strong and healthy so that we can move about and fall over now and again without them
breaking - ouch

Fast Facts & Thinking Things

      206 bones in the adult body- 27 just in one hand
      Bones are living things…they change and repair in our body
      Your skeleton increases about seven times in mass through childhood-all that growing
       needs lots of calcium
      Bones are really strong and are hollow inside – filled with bone marrow
                                                    Healthy Active Lifestyle Concepts for MOSS. Fall08

      Without exercise and a good balanced diet your bones can get weak. This makes it hard for
       them to keep growing and repairing and makes them easier to break. Like it is easier to
       break an old dry twig than it is to snap one that is alive.

How To
   To keep your bones strong and healthy we can do two things:
   Eat a good diet and eat calcium rich foods. Foods like milk, cheese, and yogurt are full of
   We can also do weight bearing exercise. This means that if you are physically active you are
      helping your bones to be strong. Each time you decide to walk instead of go by car your
      bones are saying thank you…listen hard can you hear them?

Relating To Nature

Links To More


What is it?
   When you get to go to bed, curl up, and drift off to the land of nod.
   At time of rest and recovery- a break from the normal stuff in the day

What is the goal?
   To get enough sleep for the body to rebuild and for you to feel great the next day

Fast Facts & Thinking Things
    We spend about 1/3 of our lives sleeping
    All mammals and birds need it
    Cats sleep about 14hours a day, monkeys about 9 and a horse about 2 1/2hours
    During the night you go through 4 stages of sleep that cycle through all night. Stage one you
       are half asleep but relaxed, this is often where you do the leg jerk thing 10sec-10mins. Stage
       two 10-20mins and is the beginning of sleep. Stage three and four is the deepest sleep and
       you spend about 20-40mins at a time here. So, you can see if you only get a few hours sleep
       you are missing out on lots of cycles of the good deep sleep.
    During the deepest stage of sleep the body is busy repairing and growing. It is like there is a
       whole construction team in there making sure that your hair is growing, that that scab is
       forming and then ready to fall off, that you grow those few inches this year, and that you
       wake up feeling ready to be active for the next 12-16hours or so.
    Although your body is busy repairing and growing all the other stuff slows down some- goes
       into “standby mode”
    Not getting enough sleep makes us weary, we don’t think well, we get grumpy, we cannot
       make good decisions, we get nervous more easily, we can get injured more easily, and it
       makes our immune system weak (we can sick easier and it takes longer to get better)
    Sleep Debt – if you sleep less than your body needs you may have a sleep debt (like not
       putting enough in the bank and then spending more). If you sleep one hour less every night
       for a week by the end of the week you will be in debt nearly a whole night’s sleep and you
       may feel as bad as you would as missing a whole night’s sleep.

How To
                                                   Healthy Active Lifestyle Concepts for MOSS. Fall08

      Have a regular sleep schedule – body likes to work on a schedule
      Have your bed be a nice place to go to…tidy room, bed made, comfy pajamas, if afraid of the
       dark a small night light or fish tank
      Have a pre bed routine- no food or drink directly before bed (avoid food after dinner time),
       wash or shower so you clean off the excitement and dirt of the day, you could read, say a
       prayer, or lay back and picture yourself someone fun doing something neat like being at the
       beach or sitting in the woods checking out nature
      Being physically active in the day will help you feel good and tired and will make bed an
       even more inviting place to go at the end of the day
      If you are having a sleep over agree on a time for chatting and playing about and also agree
       on a good lights off time

Relating To Nature
    All mammals and birds need it

Health Advisor Hints
Verbal Cues & Visual Cues
    Could be in charge of switching off the lights
    A bunk could come up with a pre bed routine
    Different person each night in charge of a story (no scary or violent ones)

Write down how many hours of sleep you got and how you feel as this will help to figure out your
personal sleep hour needs

Links To More

                                    Happiness & Relaxation

What is it?
We are relaxed when we feel calm and good
Happiness is great

What is the goal?
To know what and how to make us happy
To understand what relaxes us and how to become relaxed

Fast Facts & Thinking Things
    What helps you to relax and what makes you happy
    You cannot be angry and smile at the same time
    You cannot laugh and not feel good at the same time
    Laughing is great fun and good exercise. See who can laugh the biggest deepest belly laugh
       (it is infectious like the ha game with the head on the belly)
    Good friends helps us to be happy
    Helping others is a great way to feel happy and relaxed
    When you are in the woods take 20seconds to close your eyes and just hear nature around
       you – this gets you to think about the here and now and not let you worry about anything
                                                      Healthy Active Lifestyle Concepts for MOSS. Fall08

      Take 20seconds to really study something in the woods. It may be a leaf, a bug, a rock. Check
       out the shape, size, texture, colors, what it is next to, how it got there, and all the things that
       it may have seen and done today or in its life time
      When you sit to eat see if your team can think about how many people were involved in you
       being able to eat that night – someone had to plant the crop, harvest the crop, sell the crop,
       drive the crop, someone made the product, someone invented the machine used to make
       the product, ….several people cooked for you tonight and others will wash up. (The list can
       go on forever). Helps kids to realize we are all connected in many ways and to be thankful.
      When you are in your teams take a second to think about how a team mate may be thinking
       or feeling- why are they sad, tired, frustrated, angry, laughing etc. This can help us
       understand what it is like to be someone else and we understand them a little more.
       Compassion makes us feel good

Relating To Nature & MOSS
Sense of Place & Community

Health Advisor Hints
Verbal Cues & Visual Cues
When people laugh get people to stop for a second and note how it feels. Relate it to wellness pie
and happiness

Links To More

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