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Sleep, Eat & Exercise


ISBN: 978-1-913014-19-3

See Sleep, Eat, & Exercise in action

CogBooks partners with the Rothenberger Institute from the University of Minnesota’s top-ranked School of Public Health for this curriculum. Course content was developed by the Rothenberger Institute team, which includes instructors, health educators, wellness coaches, instructional designers, media specialists, evaluators, and peer educators.

Sleep, Eat & Exercise gives students permission to spend some time taking care of their bodies, encourages them to set personally relevant and reasonable behavioral goals, and helps them understand how doing so supports their mental health, academic success, and overall well–being.

CogBooks partners with the University of Minnesota’s Rothenberger Institute for the curriculum for these courses. Please visit The Rothenberger Institute’s website or download more information here.

Explore the topics covered in Sleep, Eat, & Exercise

Information about health and wellbeing reach us from a wide variety of sources: ads, Internet, television, social media, podcasts, celebrities, and friends, among others. But how do you know whether or not what you see and hear is trustworthy? How do you separate fact from fiction from opinion?

Many internal and external factors influence health and wellbeing. We present information about social determinants of health and consider how these interact with our own choices to influence health and wellbeing. Reflect on how the choices you make influence your own health and wellbeing.

Behavior change depends on a number of factors, including readiness and willingness to change. Once someone is ready to make a change, setting goals can be helpful in many contexts, including around health behaviors, academics, professional development, or personal aspirations.

3.1  Readiness to Change: Behavior change is often more complex than simply deciding to change something. Here we explore the stages of change and the factors that help and hinder change.

3.2  Goal Setting: Goals can be helpful tools when individuals are making changes, including health-related changes. Learn about various types of
goals and when each might be most appropriate.

Consistently practicing self-care requires individuals to weigh their priorities and manage their time accordingly. Effective time management does not happen by accident. Reflect on the strategies you’ve used in the past and learn about other potential approaches to time management.

Learn how procrastination can manifest for individuals, some reasons behind procrastination, and strategies for overcoming procrastination if it’s getting in the way of goals.

Sleep is a complex process. Contrary to what many people assume, the body doesn’t just shut down during sleep. It’s hard at work processing memories, repairing tissue, and performing other tasks that help you function at your best while you’re awake.

How well we sleep from one day to the next impacts us throughout each day and can have far-reaching effects. Similarly, what we do throughout each day impacts how much and how well we’ll sleep. Let’s explore a variety of factors that can prevent or promote good sleep.

7.1  Factors that Impact Sleep: A number of factors impact sleep, including light, schedule, hormones, stress, substance use, and sleep environment, among others.

7.2  Serious Sleep Concerns: Sleep disorders are serious, long-term conditions that function in a variety of ways to prevent restful sleep.

 How well we sleep from one day to the next impacts us throughout each day and can have far-reaching effects. Similarly, what we do throughout each day impacts how much and how well we’ll sleep. Let’s explore a variety of factors that can prevent or promote good sleep.

8.1  Cardiorespiratory Endurance: Cardiorespiratory endurance is one component of physical fitness.  This module provides examples and recommendations around cardiorespiratory endurance activities.

8.2  Muscular Strength and Endurance: Muscular strength and endurance is a component of physical fitness. Here you’ll find examples and recommendations around muscular strength and endurance activities.

8.3  Flexibility: Flexibility is a component of physical fitness. Here you’ll find examples and recommendations around flexibility-enhancing activities.

Whether you’re already physically active or just starting to think about incorporating more physical activity into your life, this module shares strategies for people of all fitness levels.

9.1  The Benefits of Physical Activity: This module focuses on the benefits of cardiorespiratory endurance, muscular strength and endurance, and stretching. It explores the concepts of physical activity, exercise, and sedentary behavior and incorporates strategies for increasing activity.

9.2  Decreasing Sedentary Behaviors: Sedentary behavior or inactivity might not seem like an overtly harmful behavior, but is actually associated with numerous health risks. Incorporating physical activity into your life, even in small ways can have positive health outcomes for all people. In this module we’ll provide strategies to decrease sedentary behaviors in your day-to-day life.

9.3  Incorporating More Physical Activity into Your Day: What strategies help increase physical activity? What else needs to be considered to creating a physical activity routine? In this module, we’ll address the importance of decreasing sedentary behaviors, strategies to create a physical activity routine, myths about getting started, and how to put your goals at the center of your routine.

9.4  Improving Fitness: Those who are already physically active might approach it differently. Setting goals around improving skills or fitness can help keep a person motivated to maintain a consistent exercise routine.

9.5  Safe Physical Activity: Practicing basic safety measures while engaging in physical activity and exercise will aid in helping you meet your fitness goals, in addition to reducing your risk of injury. 

Eating nutritiously starts with building an awareness around the reasons behind why and when we eat. By acknowledging and addressing the barriers that keep us from eating regularly and adequately, we can better meet our energy needs and honor personal preferences and values around food.

10.1  Tuning In To Your Eating Patterns: We eat for many reasons, hunger being only one of them. Learn to recognize the physical and psychological cues and identify common eating patterns. Eating mindfully is one way to gain self-awareness around your own eating patterns.

10.2  Securing and Preparing Food: Providing ourselves with regular opportunities to eat can help ensure we are eating adequately and mindfully. These opportunities can be influenced by food insecurity, planning and shopping habits, and meal preparation practices.

This module covers the six essential nutrients, their roles, and sources. Learn the characteristics of nutritious eating as well as strategies for aligning food choices with these characteristics.

11.1  Essential Nutrients: This sub-module provides an  introduction to the science of nutrition and covers each of the essential nutrients by describing why each is essential. Learn about the preferred sources of essential nutrients to help inform everyday decision-making around food.

11.2  Strategies for Nutritious Eating: We recommend consuming nutrient dense foods by choosing whole foods, such as brightly or deeply colored fruits and vegetables, whole grains, legumes, nuts, seeds, eggs, fish, and lean meats, while minimizing intake of highly processed foods, trans and saturated fats, added sugars, refined grains, and alcohol.

Learn about the factors that affect changes in body composition and weight and the factors that impact body image. Learn the signs and symptoms of disordered eating and your role in influencing body image.

12.1  Understanding the Body: While some health risks can be associated with certain measures, many of the most common metrics and indicators used, such as weight and body mass index, do not, in fact, tell us much about health and wellness. Further, many factors beyond nutritional habits and physical activity can influence weight. Weight is just one limited measurement of changes happening within the body and changes in weight are associated with more than calories.

12.2  Appreciating the Body: This submodule covers some of the factors that interact to contribute to one’s overall body image. Learn the signs and symptoms of disordered eating, eating disorders, and body dysmorphic disorders and your potential role in shifting body image.

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