by Jack Baugh
This is a glimpse into a 26-page comprehensive nutrition and lifestyle analysis.
Part 1: Dietary Analysis (Tracking)
Part 1: Dietary Analysis
Part 2: Physical Activity Analysis
Part 3: Step Tracker
Monday 9/23: I took more than my normal amount of steps on Monday. This was due to a morning workout and playing basketball after school.
Tuesday 9/24: Tuesday was a normal day in terms of walking. I walked to and from my classes at school, did a few shopping errands, and went home.
Wednesday 9/25: Wednesday was also a normal day in terms of walking. I walked to and from my classes at school. After school I did 30 minutes of swimming and my weight-lifting workout, but these activities did not equate to a high count of steps.
Thursday 9/26: The extra step count today came from the basketball I played after school. The rest of the steps came from the normal to/from classes.
Friday 9/27: Today’s activities were extremely similar to yesterday (Thursday). The high number of steps came from playing basketball after school.
Saturday 9/28: Today I did chores around the house and went back to rec center to play basketball. These activities resulted in a large number of steps.
Sunday 9/29: Today I stayed home all day, doing homework and playing video games. This is actually a pretty normal Sunday for me, resulting in few steps, but gets me rested and ready for the upcoming week.
Part 7: Try a New Activity
For a new activity, I tried using the stair climber during a workout at the North Boulder rec center. Rarely do I use any cardio machine and this was my first time using the stair climber. I warmed up doing some stretches and then did the cardio portion of my workout on the stair climber. The activity was much more difficult than I expected and I would describe its feeling closest to backpacking. I may use the stair climber again but I would rather do cardio workouts in other ways, like running or playing basketball. Since I don’t think I’ll add it to my workout schedule, it won’t really contribute to my overall health. If I did enjoy it, it would be a good way to get in a quick cardio session and gain strength.
For the dietary analysis, what surprised you about your results?
The number one thing I found most surprising in my nutrition analysis was how low my calorie intake was compared to what I should be eating. My average calorie intake was 2500 calories while the DRI created for me by NutritionCalc was 3000 calories. As I am also currently trying to build muscle, my calorie intake should probably be even higher than the NutritionCalc DRI. I was also surprised that my sodium intake was high. I eat mostly unprocessed food and eat most of my meals at home, so I was surprised that I was getting more than the recommended amount of sodium.
What was the effect of taking pictures and recording your moods and hunger?
The effect of taking pictures of what I ate was probably helpful in remembering what I ate when it came to entering in NutritionCalc program, but it was also a little irritating as it was difficult for me to remember to take the pictures before eating. Also, my phone camera doesn’t work very well so it was hard to get good in-focus images. However, recording my hunger levels throughout the day made me realize that I was ignoring hunger throughout large sections of the day. Its effect was to change my future eating patterns to include small meals between breakfast and lunch, and the same between lunch and dinner. This should also help add the additional calories I was lacking in my daily intake.
How did your step tracker results compare to the U.S.average and to the recommended number of steps per day?
Over the week of tracking, my steps per day averaged to 10,175. This was slightly over the recommended steps per day of 10,000, and double the average number of steps taken by Americans (4,774), according to a study published in Nature in 2017 and referenced in an online article by CBS News.
What are the national recommendations for exercise (i.e., how many minutes or days of activity/week and types of activities recommended)? Consult the Centers for Disease Control (CDC) website for these recommendations. Did your exercise level meet these recommendations? Did the quality or quantity of your sleep affect your activity level the following day?
The Center for Disease Control publishes guidelines for exercise on their website, which points to a publication put out by the Department of Health and Human Services. This publication lists guidelines for amounts of activity people should strive for to remain healthy. For adults aged 18-64, at least 150-300 minutes of moderate-intensity, or 75-150 minutes per week of vigorous-intensity aerobic physical activity is recommended. The guidelines also state that this aerobic activity should ideally be spread out through the week. It is also recommended that adults do muscle strengthening activities on all major muscle groups at least twice a week.
My current exercise routine consists of 3 days a week of weightlifting, interspersed between my job on 3 other days, which consists of physical labor. My workouts each focus on isolating a different set of muscles in intense exercise. Each workout lasts an hour and consists of intense exercise, giving me 180 min per week of intense exercise and more than the recommended 2 strength training days. In addition, I work 16-18 hours a week for my job at a tire shop. The job has a lot of physical activity, pulling, mounting, and stacking tires in a fast-paced environment. At least half of my time on the job counts as moderate intensity exercise, adding up to 480 minutes per week. Given the guidelines I well exceed the recommended amount of weekly exercise for an adult to remain healthy.
The amount of sleep I had the night before didn’t affect the amount of activity I did, but rather affected how I felt about doing it. The less sleep I had, the more reluctant I was to work out, but I did it anyway.
In 1817, the first bicycle was invented. Since then, it has undergone multiple drastic changes over the years. Once the safety bicycle—the basic template nearly all modern bicycles are built off of—was invented, it diverged into road bikes and mountain bikes. However, it was quickly overtaken by the car since that was faster and more convenient. Now, it is mostly used as a mode of recreation. It is, nevertheless, an underrated mode of transportation; its cheap short distance convenience and relatively low need for infrastructure makes it perfect for use in places in which other mechanized transportation is inconvenient or impossible. It is not, however, limited to such places, and in many cases, the benefits of using a bike outweigh the downsides.
The bicycle’s lack of fuel requirements, along with its size, makes it a much more versatile mode of transportation than nearly any other. They don’t drip oil or hydraulic fluids and they produce no significant pollution. The previous points notwithstanding, it’s easier to find space to lock one’s bike, especially in crowded cities. Bikes also reduce road wear, saving tax dollars for more productive things. And if one can’t use a car, or has to go farther than normal bikes allow, electric bicycles are an option. They are more expensive than bikes, but still much less expensive than cars. If one can’t qualify for a driver’s license, and it’s hard to get places easily, bikes are a more direct way to get where one is going than public transportation, and electric bikes extend the effective range even farther. They can even be used in conjunction with buses since they can carry bicycles. If one lives in a dense city, where congestion and traffic are common, bikes can be faster than cars, and even if one doesn’t, they can be just as fast as cars in distances under 5 miles. However, the need for long-distance transportation exists and is something that bikes are less well suited to. Even so, in situations where the distance isn’t too far, electric bicycles cost little to charge. Further, the family car costs $1.26 per mile to operate (Cycling Benefits). The estimated cost of congestion is $305 billion in the U.S. Biking reduces congestion since it doesn’t add any cars. If one lives under conditions that make it undesirable to bike long distances, using a bike for the close-range situations still brings many of the benefits associated with it.
Cycling is a very good form of exercise, it uses all of the major leg muscle groups with one pedal, as well as being an easy to learn form of exercise. Biking increases cardiovascular fitness, stamina, and can improve navigational skills, as well as handling and spatial awareness. To add to that, the intensity of exercise while biking is nearly entirely self-directed, and it improves strength, balance, and coordination. Riding a bike regularly can reduce mental health conditions like depression, stress, and anxiety; plus, it reduces the risk of cardiovascular disease and cycling for more than 30 minutes per day decreases the risk of developing diabetes by 40%. Moreover, a study by the University of Glasgow found that cycling to work can cut a rider’s risk of developing heart disease or cancer in half (Cycling - Health Benefits). The exercise also improves sleep. Health professionals recommend at least 30 minutes of moderate-intensity physical activity each day, and bicycling is a good way to incorporate that into one’s day, even if it’s broken up into 10-minute segments. Contradictory to what one might normally think, bikers are exposed to 1/5th of the air pollution when on the roads.
Bicycles have their niche, and right now, cars and public transportation are filling it—not very well either—which is leading to undesirable consequences. Using bicycles for short-distance city travel is much more efficient and sometimes more convenient—not to mention the various health improvements gained from biking than using cars or public transportation. Used properly, a bike can improve both physical and mental health, mitigate pollution, and lower transportation costs without great consequence against time and speed. The perceived convenience of cars is not worth the downsides.
One thing people use every day is cars, but what some people never see is that people also use bikes. People use bikes every day to get to work and other places. Imagine a world where there were no cars and only bikes—would our world look the same, or would it be way different? This essay will be talking about how bikes can change the world.
Bikes are really important to health--Better Health Channel says that the bike has a huge health benefit and that it helps our environment. Unlike cars, bikes don't use gas and they don’t put bad toxins into the air. Not only that, but the bike can help a single person to stay healthy. Bikes improve your cardio and it helps you lose weight. It also helps your heart, lungs and prevents cardiovascular diseases. Bikes also help people with disabilities who have been paralyzed. They found that when they used bikes, they were able to gain strength in their legs to feel them again.
In class, the topic is about how one bike can change one person’s life in Africa. What the class learned is that some people have to walk miles and miles just to get water—and when they run out of water, they have to go get some more. If they had a bike, they could carry five times more and halve the travel time. Instead of walking 3 hours there and back, it would only take 3 hours total. We watched a video called Water Within Reach. It talks about a 5 year old girl who has to walk 3.7 miles just to fill up a tea kettle of water. She has to do that walk almost every day.
If thinking about it, bikes are our future. Millions of people in Africa need bikes, and many people in the world also need bikes. With bikes, we can solve many problems that we otherwise couldn't—whether it's from easy transportation or helping our environment. I want you to imagine what the world would look like in 25 (plus) years. Will there be more bikes or more cars? I'm sure most people would say cars. If people didn't know, cars are one of the leading causes of global warming. If humans use bikes, we don't have to worry about that—and that's why I think bikes are really important.
All of this brings me to my answer—my answer to how can bikes change the world. It's simple: bikes are already changing the world. Every day, thousands of people ride bikes, which changes the world in ways like global warming and even transportation. Bikes keep people healthy making the world a better place.
The first bicycle was invented in 1864. The first bicycle revolutionized transportation and started this wild new trend. Bicycles became more popular as they improved and became easier to use. The first bicycle wasn't very efficient, so the inventors went back to the drawing board to improve their new trusty steed. Eventually, after many inventors trying out many different prototypes they got a very similar model to the bicycle you see today. Back in the 1860’s bicycles gave many women a sense of freedom. When riding the bike, women didn't need a man to escort them—this is an example of one of the many ways that the bicycles helped women gain their liberty. Bicycles reduce pollution, revolutionize transportation, and change the health and mental state of the people who use them.
When riding on a bike, one can improve their mental state immensely. If you ride your bike to work every day you would be able to go into your office or workspace and jump right into a task more easily because your brain is activated and ready to go. When riding your bike you lessen your risk of developing [later in life depression]. An article from bicycling.com stated, “[S]cientists found that people scored higher on tests of memory, reasoning, and planning after 30 minutes of spinning on a stationary bike than they did before they rode.” This quote illustrates the point that bicycles can help with memory cognition and overall brain function. Many people die from car crashes each day—the website movoto.com quoted that “30,000 people die in car crashes, but only 667 are killed while riding a bike, making it much safer.” If more people were to ride their bike, the stress and danger of getting in a car accident dissipates immensely.
The production of a medium-sized car emits 17 tons of CO2, and producing one bicycle emits only 530 pounds of CO2. (Just for reference, 1 ton equals 2000 pounds). If one were to ride 400 miles on bike, they would be able to make up for the 530 pounds of CO2 one emmits by buying the bike. By riding your bike you cut down on your carbon footprint immensely. Every day, people get into their cars to go do small errands and such and they don't even take a second to think about how their small drive will affect the planet. By choosing to ride a bike you are saving the planet and you are also mentally and physically benefiting much more than just sitting in your car.
As the gas prices rise, running your car just becomes more and more expensive. Your bike doesn't need gas to run. By riding your bike, you skip a lot of the traffic, getting to your destinations much faster. If more people rode their bikes to go and do their daily tasks, there wouldn't be a need for copious amounts of large dysfunctional parking lots. This would save so much space, and also save lots of money to be used in more productive ways. A website called green is my thing cites, “if everyone in the U.S. stopped driving for a day and rode their bicycles, theoretically we would prevent approximately 3.5 million metric tons of CO2 emissions entering the atmosphere.” One could wonder what the changes would be like if everyone didn't drive for years.
There are many ways bicycles can change the world. In almost all of these examples, the change revolves around the people, and just one person taking action will make a difference. Eventually, little by little, that one person that tried something different actually affects the world. All of the components that were talked about in this essay—plus just one person—is all it takes to start a change.
Bicycles can change the world in many ways. One of which is the health benefits that it can bring. Studies such as Cycling for transport and public health: a systematic review of the effect of the environment on cycling have proven in many ways that the bike should be your main source of transportation.
The first topic I’ll be talking about is how cycling can increase your mental and physical health enormously. Cycling can help reduce urban air pollution, the increase of physical inactivity, and the burden of chronic non-communicable diseases. Many tests have proven that cycling decreases risk of cardiovascular problems, hypertension, diabetes, obesity, certain cancers, musculoskeletal and mental health problems, and respiratory disease.
Another benefit of cycling is transportation. For one car payment, you can buy a well made bike, it will likely last a while. It’s cheaper and easier to finance. When you use a car to get to work or school, you’re polluting the air. Air pollution has been rising—and that just doesn’t exist with bikes. When cycling, you save taxpayer money—you wear down the road much less than a two ton car. Every cycle on the road amounts to money saved from having to patch potholes in our streets. You can literally save thousands of dollars a year using a bicycle for transportation instead of a car.
Bikes also have huge environmental benefits. It’s simple. Bikes use no gas and a lot less energy than a car. They also don’t require toxic batteries or motor oil. An SUV produces 1.7 tons of CO2 every year. Bikes produce 0. Every car pollutes the air much more than you would think. During a cars’ lifetime, it will produce 1.3 billion cubic yards of polluted air. It also shoots and scatters and additional 40 pounds of tire plastic, brake debris, and worn road surface into the atmosphere. Cycling significantly reduces travel emissions, while at the same time, slimming traffic congestion and the need for petroleum.
Overall, these are all the reasons why biking is a much better mode of transport than cars. It saves you money, it saves your life in some cases, and it saves our world. Biking is the best solution to travel and taking a step to clean out pollution from our earth.
Looking back to the 1800s when the first bike was made, bikes have been a very important part of our daily lives. But how are they changing our world? There are three big reasons that stand out to how they’re changing the world. Those three reasons are impacting our environment, transportation, and health.
Bikes are positively affecting the environment of our planet. An article by Davis Jonita says, “80 percent of the carbon monoxide in the atmosphere came from motorized vehicles that operate on gas and diesel. Riding a bike, however, contributes zero pollutants, a statistic that is definitely a pro for the environment.” In other words, bikes don’t give off any carbon at all. Plus, there’s no worry about finding a parking space for a bike, because it takes up less space and can be parked just about anywhere. According to an article from Biofriendly Planet Magazine, “cycling requires no gasoline and, therefore, no harmful vehicle emissions or smog are released into the air when a person is riding his or her bicycle. Bicycles require no gasoline, no antifreeze and don’t need many of the other fluids vehicles need to operate…if you don’t want to pay for gas but still need to get somewhere, ride a bike.” This way you pay less money to get from one place to another, and riding a bike these days makes you cool.
Secondly, bikes are affecting transportation in a positive way as well. According to WorldBicycle Relief talking about transportation in Africa, “before the buffalo bike, this four-kilometer journey would take twice as long on foot.” These people in Africa have to walk a four-kilometer journey every day which takes a very long and tiring time. But when they ride a buffalo bike, the journey is two times shorter than walking. Gliemann Jennifer writes, “bicycles saved workers’ time as well as providing them with freedom and greater independence, they could thus emancipate themselves from their employers and find a new job thanks to the mobility that bikes gave them.” In other words, when bicycles were first invented, it gave people the freedom and independence to ride and feel in control.
Finally, bikes are positively affecting people’s health. According to Mark Martin from his TedTalk about bikes, “students of ADHD or the adult version of it suffer, well, terrible attention problems. But when you ride a bike, you don’t.” He was talking about how people with ADHD can struggle to walk and move, but when they ride a bike, they instantly peddle fast in circles. From the article Treehugger by Lloyd Alter “when people say cycling is dangerous, they’re wrong. Sitting down—which is what most of the population does far too much of—that’s the thing that’s going to kill you.” He meant that getting on a bike and riding will get you stronger, but just sitting down on your couch can make you unhealthy, which could lead to death—so riding a bike is healthier than being lazy all day long. It would be a lot healthier to ride a bike and get outside than being on the couch, because if everyone stays on the couch then it could lead to death or worse even.
In general, bikes are changing the world by helping us every day—whether that’s with our health, transportation, or even the environment. They are a reliable machine that everyone needs in their daily lives. If bikes were never invented, everyone would rely more on cars and buses. In conclusion, bikes really are an important part of our lives and society should make sure that everyone doesn’t stop riding a bike.