Exercise
Name 2 barriers to exercise.
What is limited time, lack of energy, lack of motivation, lack of money, poor weather?
The recommended size of your fruits and veggies portion.
What is half of your plate? Or 50% of your meal?
The number of hours of sleep recommended for adults?
What is 7-9 hours.
Regular practice of deep ____________ can help you relax.
What is breathing?
Ways to be kind to yourself.
What is positive self-talk, doing activities each day you enjoy, reward yourself.
According to the Department of Health & Human Services, what is the recommended amount of exercise each week?
What is 150 min (5 days of 30 min) of moderate aerobic exercise or 75 min of vigorous aerobic exercise.
The recommended amount of daily calories for both men and women.
What is 2500 cal/day for men and 2000 cal/day for women?
Name 3 things to be avoided to help with sleep.
What is caffeine, alcohol, nicotine, sugar, napping, forcing yourself to sleep and lying in bed awake.
The name of the stress hormone.
What is cortisol?
Two ways that taking up a new hobby or skill can benefit you.
What is improved confidence, way to meet others, prepare for finding work.
The group of hormones released during exercise.
What is endorphins?
Name the essential nutrient we get from dairy foods.
What is calcium?
The 3 qualities of a comfortable sleeping environment.
What is quiet, dark, and cool temp?
Name 3 exercises to promote relaxation.
What is stretching, PMR, Qi Gong or Tai Chi, yoga, walking, etc.
Attitude of "it is what it is" and letting go of things we cannot change.
What is acceptance?
Name at least 3 types of aerobic exercises.
What is walking, jogging, biking, swimming, dancing?
Name a nutrient that is provided by 100% whole grains.
What is fiber?
(vitamins,protein, antioxidants, minerals like zinc, iron or magnesium)
The number of hours caffeine can stay in your system.
What is 12?
This relaxation technique uses precise finger placement and pressure over specific points along the body.
What is acupressure?
Name 2 nutrient deficiencies seen in people with mental illness.
What is Omega 3's and B Vitamins?
Problems that can be helped with exercise.
What is depression, anxiety, substance abuse, sleep difficulties, stress, low energy, self-esteem, Alzheimer's?
Name 4 sources of lean protein.
What is lean beef, pork, chicken, turkey, eggs, nuts, beans, or tofu.
Name 3 benefits of adequate sleep.
What is improved mental health, reduced stress, improved immune functioning, increased energy.
Name 5 benefits of relaxation.
What is slowed heart rate, lowered blood pressure, slowed breathing rate, improved digestion, reduced activity of stress hormones, reduced muscle tension
The number of bones in the human body.
What is 206?