Healthy Technology Holidays

In thinking about a healthy technology holiday two thoughts come to mind; first keeping your computer healthy, and second keeping your students healthy. I will talk briefly about a few things you can do to keep your computer in good health, and then I will discuss some ways to use technology to help your students stay healthy.

Michael W. Dumin
Technology Section Editor

Keeping your computer healthy will help you to have a better holiday.

First basis for a healthy computer is to backup your files. I suffered the consequences of having been slack in backing up my files before the computer crashed. Most of my files had been backed up, but there were a few that I had not backed up for a couple months. Those files contained current information that had not been backed up on other sources. Directions for backing up files can be found at How To Back Up a Hard Drive.

To begin a back up, you'll open the Start menu and select Programs. In the submenu that appears, click Accessories, then System Tools. Click Backup to run Microsoft's Backup program. Once you've selected backup you can run through the steps and choose specifically what you want to backup. If you have an external hard drive you may want to back up everything, but if you are backing up to a zip drive, CD, or flash drive it's best to only back up your document, spreadsheet, and pictures files, along with any download files that you wish to keep in case you had a failure.

Another thing that should be done at least once a year, and probably every six months, is to defrag your hard drive. Again from System Tools you'll select Disk Defragmenter. This program will reorganize data on your hard drive, and make your system run faster to more quickly access all your files.

This may be a good time of year to evaluate your computer's capabilities. Maybe this is a good time to upgrade to a new laptop with WI-FI connection and make your home wireless? Can you add high-speed internet at home? Do you have a digital camera? Will you be using a new printer that will print photographs? Would this be a good time to get a good microphone so you can use dictation instead of typing everything? What types of storage are you using? Maybe the addition of the DVD burner, flashdrive, or external hard drive would simplify the transferring of files from home to school.

The end of the year at is a good time to reassess how you've used your computer, and what you could be using your computer as an aid in the future, to become a better teacher.

Interesting new programs: The Journey to Wild Divine is a biofeedback program that uses your mind to cause action in the game. The imagery is lush and inviting. The activities are influenced by Eastern thought, but most people don't find this program to be overly religious. If you need a way to distress, this could be it.

Lower your blood pressure without medication. RESPeRATE is another form of biofeedback that teachers you to manage breathing to lower blood pressure. If you have used relaxation techniques, this will be familiar to you.

ThoughtStream Personal Biofeedback Training System w/ Mind Games - A complete personal biofeedback training system that allows you to see, feel or hear mind/body processes that we normally aren't consciously aware of, or able to voluntarily control.

What are some things that you could do to help your students stay active over the holidays? How might you encourage your students to get out every day and do some activity?

For the holidays, the North Carolina association has a program on their web page for the twelve days of fitness. Name of Activity: The 12 Days of Fitness; Grade Level: 3-5; Formation: Standing at desks; Equipment: Use the holiday tune, "The 12 Days of Christmas."

	12 jumping jacks
	11 raise the roofs
	10 knee lifts
	9 side stretches
	8 jogs in place
	7 jabs/punches
	6 kicks to the front
	5 hula hoops
	4 jumping ropes (imaginary rope)
	3 muscle poses
	2 scissors (feet apart then cross in front, feet apart then cross in back)
	1 stork stand (balance on one foot)

This 'Energizer' can be found on page 18.

You could use this idea with your classes, and then have the students design their own exercise routine. They could use this program for class, or to send home over the holidays.

If you're using pedometers or heart rate monitors in your classroom, you might want to send a note home in your newsletter to let parents know some things to look for in regard to pedometers or heart rate monitors. I have students asking advice on both of those items for their own personal use. Some students might want to get Dance Dance Revolution for their Play Station.

Another activity source is the teacher's toolbox. You can use either December's toolbox, or go to their activity file to find a backlog of activities.

The National Center on the Physical Activity and Disability has good information, and one of their featured articles deals with fitness activities. I like this website because it deals with activity for the whole family.

How many calories are you getting in your fast food? Have you ever wondered just how many calories are in that burger or shake? Now the Internet provides a helpful way to find out!

The following online calculator allows you to compare some of the meals at the most common fast food restaurants. Not only does it tell you what the calorie and fat intake is for the meals you choose, but it also allows you to further see what portion of your daily intake that meal accounts for. The calculator has ages ranging from 2 years to adult! Check out Fast Food Nutrition Facts Calculator!

Gerry Cernicky's web site is a good place to check out another editor's ideas on fitness and monthly activity calendars.

Healthier Generation looks at how to help children get active. What gets in the way of kids practicing good health as they grow? Peer pressure, failing to make the right choices, staying inside watching TV or using the computer, lack of supervision and lack of time. It's up to the family to help children overcome these hurdles to good health. Learn the top ten ways that families can help children create heart-healthy habits. - source: site

For regular reading you should be getting: Join NASPE talk, Adapt Talk, or Thera-Talk. Check out PE Central regularly for new ideas. For ideas on using technology in physical pducation go to Bonnie's Fitware Inc.

There are many types of nutritional calculators that are available online, curtsey of West Virginia Dietetic Association, to use for just about every type of calorie count imaginable.

There's are calculators to measure how many calories were burned during gym activities, how many calories were burned during sport/training activities, how many calories were burned during outdoor, home, and daily activities, and how many calories are burned during occupational activities.

The calculators are simple to use, and offer helpful information to reach your nutritional or health related goal. A few specific calculators are:

The MEN & Women calculators provide information for weight maintenance. This is based on information you provide (height, weight, age, and activity level). If you are overweight or underweight, the calculation may be high or may be low. You can choose a healthy weight for yourself and use that weight in the calculation. If the goal is to lose weight - 1 pound per week - subtract 500 calories per day from the current daily intake. If the goal is to gain weight - 1 pound per week - add 500 calories per day from the current daily intake.

Theoretically this works because 1 pound of fat represents 3500 calories (500 calories per day multiplied by 7 days equals 3500 calories). If you have questions regarding your weight and calorie intake visit a registered dietitian.

Body Mass Index (BMI) calculates body fat according to the relationship of weight and height. A BMI less than 20 is considered to be a low BMI for most people. A low BMI may indicate underweight, and may be associated with health problems for some people. A BMI of 20-25 is considered to be good. It may indicate a healthy weight for most people. A BMI of greater than 25 is considered to be high for most people. This may indicate overweight or obesity, and may increase the risk of developing health problems. - source: site

From the National Exercise & Sports Trainers Assocation, FitDeck Exercise Cards are a unique deck of playing cards containing illustrations and instructions describing 50 different upper, middle, lower, and full body exercises.

The exercises call for basic body movements and require no equipment or machines of any kind. Each card allows you to choose from among three fitness levels (beginner, intermediate, advanced). The cards are held in a handy card colder making their use and transport a breeze. The instructional DVD will teach you each of the exercises and stretches one-by-one. Play along, with a partner, or in a group. - source: site

Get Up Move - Discover how kids and adults around the country are using dance video games for fitness, improved reading comprehension, greater self-esteem, and improved motor function.