Fall Quarter 

Course: NUTR 405 Physical Activity in Health and Disease

While NUTR 405 often took a backseat to BIOC 405 and PHYS 114, I found that its content was the most applicable to my daily life. We learned about the physical activity recommendations for American adults: 150 min/week of moderate intensity aerobic activity and 2 days of strength training. I found it funny (and unsurprising) how these standards were much lower than those in European countries. As for how successful American populations are at reaching the goals, the grade of a D- for each physical activity indicator in the U.S. Report Card for children and youth pretty much says it all. The professor acknowledged how physical activity tends to decreases with age (so you can imagine what grade adults would receive), and emphasized the importance of practicing joyful movement to overcome the negative feelings that many of us associate with exercise. This resonated with me, prompting a shift towards activities I enjoyed the most, such as swimming or kickboxing, instead of those I found less appealing (like running!). I found that this new approach encouraged me to go to the gym more than ever before as the professor had alluded to. 

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A main theme of this class was that ANY physical activity is beneficial. We discussed how increased PA is significantly decreases risk of cardiovascular disease, diabetes, and musculoskeletal disorders. It can also act as a first line intervention for preventing hypertension. Physical Activity essentially is a "miracle cure" as few lifestyle choices have as large of a effect on decreasing all-cause mortality. 

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Obesity was also covered. I raised my hand in this lecture, sharing my dislike for BMI measurements, since they were based off the heights and weights a group of white men and cannot be generalized to the rest of the global population. I was happy to have brought some awareness about the racist and exclusionary nature of this measurement, as many people shared in the end-of-lecture Poll Everywhere that they did not know about that history. Some main lessons I learned are that dieting is not an effective cure for weight loss and can be harmful, and that the focus should be on increasing physical activity regardless of weight change. 

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Additionally, continued physical activity can lower the risk of brain and mental disorders, including dementia, anxiety disorders, chronic stress, and depression. It is correlated with better academic scores, ADHD care, processing speed and cognitive function with age, neural plasticity, quality of life, balance, stability, mobility, and self esteem. Upon learning that acute bouts of physical activity can help reduce state anxiety, I started going to the gym if I was stressed or tired to boost my energy levels, which helped me feel better without fail. 

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The enhancement of physical activity levels in populations is closely tied to the built environment. Incorporating features like expansive sidewalks, designated bike lanes, and accessible public transportation significantly facilitates increased physical activity for a broader demographic. Compact areas, in particular, promote walkability. This was evident in my own experience; I find myself significantly more active in the U-district compared to my hometown. The difference lies in the convenience of walking to various places here, whereas back home, I would need to drive at least ten minutes to reach any destination. 

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Overall, the lectures in this class were interesting and useful. Given the manageable workload in this class, I appreciated the luxury of simply sitting back and absorbing the lecture without the need to hurriedly jot down notes. However, I did not enjoy the zoom breakout room discussions we had every Monday. After completing my portion of the google doc every week, I was one of 2-3 people in our nine person group who consistently participated. If I didn't talk, there was a very high chance that no one would say anything. It was very frustrating. It's difficult to encourage participation when you've never met people in person, and even after nudging new voices to speak up, it hardly ever worked. In the future, I plan to improve group engagement during Zoom breakout room discussions by adopting a more proactive approach. I intend to delegate specific discussion points to different individuals, addressing them by name if necessary, in the hope of boosting overall participation. There were moments when I considered staying quiet, but moving forward, I've decided to remain true to myself and make the most of my time in breakout rooms. I recognize the value of my education and am determined not to let any opportunity go to waste.

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I have displayed Assignment #1 on the left. The self-reflection promoted by this class was truly enjoyable, and its effectiveness is evident in how it has empowered me to be more active in my daily life. 

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