Your Health Matters! : Health changing effects from physical activity
By: Micah Garcia
Santo Domingo Pueblo
Your Health Matters! : Health changing effects from physical activity
By: Micah Garcia
Santo Domingo Pueblo
The reading of “Sharing One Skin” was about the way of life in the Okanagan Community. The author shared how she was taught learning ways of their native philosophy. She explained responsibility, self, land, and culture. One part of the reading that I really enjoyed was “The Four Capacities of Self” because it really opens your mind to have a better understanding of yourself.
How this reading connects to me is I’m Native and I can relate to some of the philosophies discussed in the read. We are the indigenous people of this continent. We must continue and support learning our Native American ways. Like the American culture we continue moving forward and teaching the next generations of people the ways of living.
“Native American Identity” was about how we Natives are influenced in modern American culture. The author talks about how we entered this new world by taking what we know, losing and not using the culture and tradition out there. The author says that we are losing our true identity of what it takes to be a Native American. We are losing the language, practices, traditions, and ways.
I can relate to this because I always hear from almost everywhere I go and almost every Native tribe, we are losing our Native tradition and culture. We got sucked into the American ways of thinking. This is a double edge sword because it's good that we’ve learned by educating ourselves with the American academic system. It’s also a bad thing because we are losing the traditional ways our ancestors had practiced. Finding new ways to support the positive continuous way of regaining that knowledge will be great to know the roots of our tradition.
This article was about a guild for a teenagers diet and exercise. The article mentioned having a balanced lifestyle is perfect because you will perform your best hundred percent of the time. This article sticks out to my SHP project because this is one of the topics that I will talk about. It is also true that exercise and diet plays a role in how you look and feel.
Diet is important to maintaining a healthy lifestyle because your body uses food as energy. Having three or more healthy meals out of the day is perfect because you are consistently storing energy in your body to provide throughout the day. When you consume food full of carbohydrates there’s this thing called glucose. What glucose does is when it is broken down in the body it is used as a primary fuel source for the body. Having a balanced diet with all the essential nutrients and macronutrients is great for a consistent flow of energy throughout the day to perform at your best.
Sleep is also important because this is the time when your body recovers and rebuilds itself. Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Having a good amount of sleep will provide you with enough energy to stay awake and be more alert with the activities you are doing throughout the day.
Exercise with sleep and diet tie all together with having energy and having motivation to put yourself out there to do things that you knew you couldn’t. With physical activity you are triggering neurotransmitters called endorphins that help ease pain, reduce stress, and make you feel good.
The outcome I want from my project is students being more active, so they can be motivated to do things, be confident, and improve their health with these healthy habits.
The muscular system in the body, what you do to your body can have positive effects from physical activity. Cardiovascular and strength training each provide a certain benefit your body needs to stay healthy.
Cardio such as running, walking, swimming, high intensity training, hiking, biking, and other sports that involve moving around alot consistently takes oxygen from your lungs, your heart is a powerhouse because it's providing blood to your organs which then function creating oxygen. This type of training is healthy for your heart because as you move your heart is pumping more blood than usual.
Strength training helps build muscle and keep them strong from the movements with the added resistance you're pushing. Training all the body parts on your body creates a well proportioned body. Combining both cardio and strength training can create a body/physique you want.
With all these activities you're doing, adding stretching to your routine is important because it will relax your joints and muscles from the stress you put on them.
The video that I watched on Youtube was a presentation with a lady named Wendy Suzuki. She presented on why she thinks exercise has positive effects on mental health. Including exercise into your daily routine has positive changes for your mood and focus.
Exercising helps protect your brain from mental conditions like anxiety and depression. In the presentation she includes, “exercise is the most transformative thing for your brain.” There are three parts of the brain that are seeing this helpful positive change. The prefrontal cortex which is the part of the brain that is responsible for decision making and personality, the temporal lobe - forms and keeps new long term memories from facts and events, and the hippocampus is what keeps important memories that last for an entire lifetime. There's a brief burst of electrical activity within the brain that triggers these brain hormones from exercise or any physical activity.
This video is very informative in what I’m researching and provides great details on what goes on in your brain during exercise. It’s more than just moving your body, it's changing the ways you think, and setting yourself on a positive mindset to achieve great things. Encouraging yourself to achieve something and actually having it, will inspire others to get out there and pursue their dreams. The mindset of an athlete is to see success and strive for greatness, I would want students to be able to encourage themselves and others by this.
The article talks about training your body to become more capable of the physical abilities it has. Activities like sports, exercise, and any activity involving movement can train the body into the shape you want.
Training the mind is also important as well and it has ties with your flexibility because your training the mind to settle and relax, your using this as an improvement for movements like stretching, bending, and reaching.
This is compared to teens and adults, the training is a whole lot different for adults because their bodies are fully developed and can withstand the physical stress they put on their bodies. Teenagers can train like this but their bodies are more susceptible to injury, if not training the right way. When it comes to the results teenagers cannot achieve the physical results as an adult would because their bodies are still maturing, but can still see results.
Physical fitness is at its lowest point in the United States because people are more reaching for the sedentary lifestyle. Experts believe that the increase of obesity in the U.S. is caused by the trends in television, little physical activity, the internet, and video games. The results of this are alarming because more people are dying from cardiovascular disease, cancer is on the rise, and other diseases like diabetes are becoming common in the U.S.
Fitness is important to your health because you are likely to extend your lifetime and create healthy habits that you can add to your lifestyle. The author compares the body to cars, he quotes “ if you had a car that was designed to go 120 miles per hour, but you could only get it up to 55, would you be satisfied? Probably not. You’d likely take it to the shop for repair and a tune-up.” I believe this is true because our bodies have capabilities in doing things that we think we can’t. Adding physical activity to your daily regimen creates balance and helps you make good choices.
In a survey 7,000 teens who reported with less than an hour of vigorous activity per week were more likely to show signs of anxiety, withdrawal, depression, sleep problems, and negative behavior.
What I think about this article is that it provides good information on how to motivate people to move and get into this type of activity. Most people are afraid and scared from failure, but it's if you try it out for the first time is what really matters. This change will cause you to bring out good benefits for yourself and others. You will see a change in physical appearance, social interaction with others, and a good mental state of mind.
Jeffrey Siegel talks about the knowledge behind building muscle on the body. We all have over 600 muscles in our body, they make up between ⅓ and ½ of our body weight. With our connective tissue they bind the body together, hold you up, and help you move. Muscles need constant attention because the way you treat them determines if they will grow or wither away. You use your muscles for daily activities like opening doors, walking up and down stairs. Your brain and muscles work together to help you complete these tasks. The brain sends motor neuron signals to the muscle, when they have this signal the muscle fires and causes it to contract and relax, which pulls on the bones to generate energy needed for the movement.
The more complex the tasks become, the bigger the brain signals grow, and the more motor units needed in the muscle to achieve the goal. As you work and use the muscle, your muscle fibers undergo a kind of cellular change. When exposing them to stress they experience microscopic damage, which is a good thing. When the muscle goes under stress they release inflammatory molecules called cytokines, this activates your immune system to repair the damage, this is when your body begins building muscles. The greater the damage to the muscle tissue, the more your body will need to repair itself. The cycle of damage and repair eventually makes muscles bigger and stronger.
Muscle cells need to be exposed through a process called hypertrophy in order to build new muscle. This process works by the cell being exposed through a higher and more difficult workload. If you don’t continuously work the muscles with some resistance they will shrink and a process called muscular atrophy will occur.
Eccentric contractions within the muscles allow an effective condition for new growth.
Physical movement is not the only thing needed to build muscles. Proper nutrition, hormones, and rest is required to repair damaged muscle fibers for new muscle growth. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids.
Protein intake, naturally occurring growth hormones, and testosterone help shift the body into a state where tissue is repaired and grown. This process mainly occurs when we’re resting, especially at night while sleeping. Genetics also plays a role in our ability to grow muscle. Some people have greater immune reactions to muscle damage, also are better to repair and replace damaged muscle fibers, which increases their muscle building potential.
A research project form the CDC by Olivia Uchima, MA1,2; Yan Yan Wu, PhD1,2; Colette Browne, DrPH 2; Kathryn L. Braun, DrPH1,2, they are trying to find out why there's an increase of diabetes in these ethnic groups. They conducted a survey that helped them find answers and solutions.
People in the area would voluntarily complete the survey and/or be randomly selected from the organization by a phone call to the home. Participants would be asked personal questions like height, weight, age, income, education, marital status, exercise, eating/drinking, and smoking.
The research has brought an interest to me because I'm getting an insight on how other communities' health stand points are and how they are treating diabetes. The survey they have taken is similar to what we have. Providing all the statistics on many different people, so that they can get a better understanding on what is causing the community to suffer from some type of disease. We share a connection with these people because they are also Indigenous and also live in rural areas. The ways we choose how to live, affects our health and the choices we make.
The importance of exercise in the Native American community. He talked about the Jim Thorpe All Indian Games, how this program was used to help people move and exercise, while still practicing their Native culture.
The author also mentions restrictions on Native culture back in history, he said that it cause and effect on the way we live today. In the article he says, ¨Yet, even with past restrictions on Indian movement and poor-quality food, the current high incidence of obesity, heart disease, diabetes, and other health problems are more closely related to contemporary fast food, junk food, and lack of exercise.¨
We tend to be living towards the American lifestyle, we choose more of what is fast and easy than to do what we are taught as children. Organizations like Powwow Sweat and "RezMove´s" dance and cardio workout, are helping keep the community healthy and are motivating the people to live a healthy lifestyle.
Our people´s health is important because we are a unique community and we need to preserve ourselves so that we can teach younger generations what we were taught as children from our parents and grandparents. They too would want to see our community to prosper this is what their goals as parents were. We can't fall into fully embracing another culture that we are not Native to.
Sticking to our roots on where we come from and maintaining the life of living as a Native American individual is not a goal but a purpose to why we are here.
Video ¨The Commissioner of Power | 8k - By Rogue Fitness¨:
Terry Todd who was a competitive powerlifter. As a kid growing up he found an interest in weight lifting. He was discouraged in weight training because no one used to be interested in lifting. Everyone said ¨you won't be able to scratch the back of your neck, comb your hair, brush your teeth,¨ as he got into lifting he believed why people believed in this nonsense, he told himself it's easy to see if you do it and to prove that it doesn´t make you have these disabilities.
Terry was a lifelong student of strength training. He believed that learning from the greats of the past we would recognize and inspire greatness in ourselves and others.
His ability to see potential in others, to connect people and history, tell others´ stories, made a great impact on people across sport and discipline. I was inspired by this because he is connecting people together so that they can all learn from each other to become better.
Connecting a community of people to work together is what helps create improvement in what we're working at and ourselves. With the help from others we can achieve our goals much faster and easier than working alone.
Globally connecting helps turn something small like an idea into something huge that can create a great impact, which causes change.
Armstrong, Jeanette. “Sharing One Skin: The Okanagan Community,” in Jerry Mander and Edward Goldsmith (eds), The Case Against the Global Economy. San Francisco, CA, Sierra Club Books, 1996. Pp 460-470.
Horse, Perry G. “Native American Identity,” in New Directions For Student Services, Wiley Periodicals, Inc. no. 109, Spring 2005 Pp. 61-68
“Food and Physical Activity.” Teen Health and Wellness, Rosen Publishing Group, Inc., March 2020, teenhealthandwellness.com/article/156/food-and-physical-activity. Accessed 13 Oct 2021.
“Muscular System.” Teen Health and Wellness, Rosen Publishing Group, Inc., March 2020, teenhealthandwellness.com/article/241/muscular-system. Accessed 14 Oct 2021.
Suzuki, Wendy, The Brain-changing benefits of exercise, YouTube, TED, Mar. 21 2018, https://www.youtube.com/watch?v=BHY0FxzoKZE&t=433s
“Strength and Flexibility Training.” Teen Health and Wellness, Rosen Publishing Group, Inc., February2020,teenhealthandwellness.com/article/313/strength-and-flexibility-training. Accessed 7 Dec 2021.
“Staying Fit.” Teen Health and Wellness, Rosen Publishing Group, Inc., February 2020, teenhealthandwellness.com/article/310/staying-fit. Accessed 7 Dec 2021.
Siegel, Jeffrey, “What Makes Muscles Grow?”, YouTube, TED-Ed, Nov. 3 2015, https://www.youtube.com/watch?v=2tM1LFFxeKg
Uchima Olivia, MA; Wu Yan Yan PhD; Browne Colette, DrPH; Braun Kathryn L, DrPH: ¨Disparities in Diabetes Prevalence Among Native Hawaiians/Other Pacific Islanders and Asians in Hawai‘i¨, Original Research, CDC, 21 Feb. 2019, https://www.cdc.gov/pcd/issues/2019/18_0187.htm#:~:text=Diabetes%20is%20most%20prevalent%20among,of%20the%20state%20(6).
Hannel, Eric, ¨Native American Fitness: Mind-Body-Spirit¨, Indian Country Today, 18 Sep. 2018, https://indiancountrytoday.com/archive/native-american-fitness-mind-body-spirit
¨The Commissioner of Power | 8k - By Rogue Fitness¨, YouTube, Rogue Fitness, 3 Nov. 2021, https://www.youtube.com/watch?v=dgqdmIKH-1E