It’s the final countdown
Riley b -
This week I am working on electronics, my FINAL PRESENTATION (if you don’t count my senior project presentation).
Before I give you details on last weeks presentation, exercise, I must share with you what I stumbled across when I searched “how to approach a teen about phone time”
Not a solution I would endorse, but ya know, I guess that’s one way to cut down on phone time…
Ironically (?) enough, this actually reflects the general recommendation on how to tell a teen they might need to cut down on phone time. So I’m just going to do what I have down with the rest of my presentations. Make it so that this advice is memorable enough that in later years, when those kids realize they actually should cut down on phone time, they have some tools to do so.
And a conclusion on my favorite app for screen time: Opal
Which makes sense since it is the #1 focus app
It is also free, with the free version being amazing, where I need not to purchase the paid version. Which is good because the paid version is expensive.
Now… Here’s some exercise information
For 18+
At minimum: 150 minutes of moderate intensity aerobic activity per week
or
At minimum: 75 minutes of vigorous intensity aerobic activity per week
or
A mix of the two
AND
Muscle strengthening exercises two of more days a week
The difference between vigorous and moderate exercise from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
Moderate activity should feel somewhat hard. Here are clues that your exercise intensity is at a moderate level:
- Your breathing quickens, but you’re not out of breath.
- You start to lightly sweat after about 10 minutes of activity.
- You can talk to someone, but you can’t sing.
Vigorous activity should feel challenging. Here are clues that your exercise intensity is at a vigorous level:
- Your breathing is deep and rapid.
- You start to sweat after only a few minutes of activity.
- You can’t say more than a few words without pausing for breath.
Beware of pushing yourself too hard too often. If you are short of breath, are in pain or can’t work out as long as you’d planned, your exercise intensity is probably higher than your fitness level allows. Back off a bit and gradually build intensity.
What are moderate intensity aerobic activities?
- Brisk walking
- Riding a bike
- Dancing
- Pushing a lawn mower
- Hiking
What are vigorous intensity aerobic activities?
- Running
- Biking up a hill/fast
- Swimming
- Walking up the stairs
- Martial Arts and Sports
Ways to get more exercise:
- Fitness videos
- Jump ropes
- Kayaking
- Dance to music while doing chores
- Take a break from a task to do jumping jacks or pushups
- Take a walk around the neighborhood
- Take the stairs
- Choose the longer route
- Walk or bike places
Ways to make exercise easier:
- Exercise with someone.
- Make it fun, go rock climbing, horseback riding, or do obstacle course challenges.
- Set challenges and goals, and reward yourself when you reach one.
Winter exercise:
Play in the snow, build a snowman, go sledding
Dress warm and walk
Shovel snow
Try to do some inside workouts like push ups or following fitness videos.
Ice skating
A note on headphones and earbuds: it’s dangerous to walk near traffic with them. Never assume a car can see you. If you cannot part with them, at least turn off the volume when near roads.
Why is exercise worth your time?
Keeps you healthy (helps maintain a healthy weight, strengthens bones and muscles, boosts immune system, promotes good cardiovascular health.)
Makes you stronger (gives you stronger muscles, which helps you with lots of aspects in life.)
Helps your mental health (protects against dementia, reduces risks of some cancers, increases your chances of living longer.)
Helps you sleep better (which, if you remember, is very important to your body.)
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