Ways to Stay Fit and Healthy as a Teacher |
Posted: April 23, 2018 |
Nowadays, there are not many teaching formats that come affiliated with a large number of benefits which are associated essentially with distance (virtual) learning. Whereas traditional classroom settings offer students with the definitive advantage of an in-person tutoring attention, they intrinsically require their knowledge-seeking attendees to physically relocate from one place to another. As is obvious, not every individual (and certainly not every young person) is equipped with the monetary resources that are required for traveling smoothly over large territorial distances on a continuing basis; an issue which makes online learning a decidedly more attractive alternative. Particularly in the case of students who are engaged in active paid employment elsewhere, distance education may very well prove to be the only kind of degree-based learning arrangement that they may practicably be able to manage in the long run. To start, tefl course online is one of the majorly hyped online certifications for proceeding further. On the Importance of the Online Tutor’s the Bodily State of HealthIn both distance learning and traditional educational settings, however, the one factor that is crucial to their successful execution is the availability of suitably qualified teaching personnel. This prerequisite becomes, even more, pressing in the case of ESL teachers, who normally have to dispense with a great deal of personalized vocal language assistance and written linguistic instruction to make their learning charges proficient in the use of standard English in their everyday affairs. For this reason, it becomes a matter of prime importance for the tutoring professional tasked with providing knowledgeable facts and language skills to his/her pupils through the medium of the Internet to maintain a healthy semblance of physical and mental health at all times. This blog post deals precisely with this concern and delineates 7 of the most effective ways in which online ESL trainers can keep their health statuses in check, and thereby reach out to their students on the other side of the digital screen more productively. These easy-to-implement stratagems (three concerned with healthy eating, three with some targeted physical therapy, and one with a powerful mind-centering technique) have not been listed in any order of preference; although they need to be treated with equitable attention as part of a holistic health-bolstering schedule for begetting timely results. Eating Right (with Adequate Proteins/Fats Intake & Hydration)ProteinsProteins, with their constituent amino acid monomer units, are the de facto building blocks that give rise to the structural components of all our body tissues. Amino acids, which make up most of the neurotransmitters’ bulk within our brains, are broadly classified into their essential and non-essential subgroups; with the former category required in adequate amounts as part of a regular dietary regimen. The brain’s various neurotransmitters, which include such popularly-researched substances as the chemicals serotonin, dopamine and GABA (among many others), serve as the molecular conduits through which electrical impulses are transmitted from one neuron (brain cell) to another. This system of both autonomous and consciously-controlled neuronal messaging is what keeps all our bodily processes working properly, and under the control of our varied mental drives. According to a Harvard Health Blog guideline, a healthy adult requires at least 0.8 grams of protein per kilogram of body weight (a figure which also constitutes the RDA of the said macronutrient). Some good daily sources of ingestible protein that are particularly suited for online ESL tutors include such natural (organic) eatables as wild tuna & salmon, Greek yogurt, egg whites, nuts, and legumes; all of which can be combined in a variety of ways to whip up a solid afternoon or evening meal. Industrial-grade proteins (of the kinds that inundate supermarket aisles) should be avoided as much as possible. FatsAs per conservative estimates, the brain is made up of at least 60% fat, and so it requires optimal daily dosages of the said essential nutrient to make way for its smooth functioning. Fats (including cholesterol) are necessary for maintaining neuronal cell membrane integrity and health and having optimal long-chain Omega 3 and Omega 6 fatty acid reserves can oftentimes spell the difference between an overall alert and actively receptive/processing mind, and one that proceeds sluggishly. Omega 3 fatty acids (of both DHA and EPA variants) comprise some of the most significant health-edifying fat substances that one can consume for enhancing brain, heart and optical health scores on an aggregate basis. Their importance for the brain development of growing fetuses and neuronal protection in aging adult populations against progressive cognitive decline has been well documented in several research studies conducted over the past 70 years. Online ESL trainers, who regularly need to spend long hours in keeping up-to-date on all the reading materials and theoretical developments that pertain to their field, along with diligently planning effective lesson plans and keeping track of their students’ individual concerns, can reap great benefits from appropriate essential fatty acid supplementation and/or dietary intake routines. The combined standard RDA for EFAs in between 6 to 8 grams for a healthy adult and good natural sources include roasted soybeans, sardines (and most oily fish species), flaxseeds, olive oil, and walnuts. Most of these eatables can be consumed in the form of periodic snacks taken in moderate dosages throughout the working day. Water IntakeFor all healthy adults, and online tutors, in particular, getting the required amount of water on a daily basis proves essential to the proper functioning of the brain. As per a prominent research finding, a staggering 73% of the brain’s weight is accounted for by water; making dehydration (which directly correlates with impaired attention spans) one of the worst health conditions that can affect it. The RDA for water intake, as per most health authorities, is between 1 to 1.5 liters during the cold season and increases to 2 in the midst of the sweltering (tropical) summer heat. Getting By with some Physical Exercise (Resistance/Aerobic Training and Yoga)Aerobic ‘Cardio’ TrainingAerobic exercises comprise all forms of sustained physical activity (for 10 minutes or more) that increase the heart’s blood output frequency or heart rate and imbue an individual with a characteristic warm feeling. These can include walking, cycling, jogging, swimming and even mowing grass, as long as the exercise is carried out with some measure of consistency. Regular aerobic exercise (such as a 30-minute walk at a brisk pace) has been linked to a noticeable reduction in cognitive health decline in older adults and increased blood-oxygen saturation throughout the body. As such, it can greatly help ESL and other distance educators in maintaining a more robust state of overall brain health. Like its resistance training adjunct, aerobic training is also associated with healthy increments in blood endorphin levels, which are the body’s natural pain-relieving, mood enhancing and psychologically relaxing biochemical agents that help to ward off stress; in addition to its much-touted benefit of weight loss. Resistance WorkoutsResistance training involves using a weighed mass to stimulate the growth of muscle fibers in targeted areas of the body. This weight can come either from the body (as in the case of compound exercises like pushups, crunches, and lunges), or from external implements like dumbbells, barbells and extension cords. Repetitive sets of the same exercise inflict micro tears/injuries on existing muscle tissues, which prompts the body to rebuild affected parts on a preferential basis; a continual process of recovery that leads to conspicuous increases in muscles size. Sore muscle groups (made so by sustained bouts of resistance exercises) are highly active in metabolic terms, and to retain their structural viability, depend heavily on repeated carbohydrate, fat and protein diversions to growing sites from both the diet and other bodily regions. Resistance training, as such, proves to be an idyllic method for not only realizing a healthy muscular tone (which has an obvious aesthetic appeal), but also for increasing bone density, preventing the over-accumulation of blood sugar (a damaging precursor to Diabetes and the Metabolic Syndrome), core strengthening and losing excess weight. A 2016 study conducted by the University of Sydney available with Buckeye Broadband demonstrated the noticeable beneficial impact of strength training on patients with mild cognitive dysfunction and led to increased speculation over its myriad of bodily advantages for healthy adults. Destressing with YogaWith ancient Indian and Buddhist roots, the practice of Yoga continues to play an important stress-relieving, health-enhancing and spiritually ‘centering’ role in the lives of many individuals around the globe; and not only for religious devotees residing in parts of the subcontinent. A few epidemiological studies have documented the advantageous impact of Yoga on mean bodily (cortisol) stress levels, making it an ideal practice for online tutors to uphold on a daily basis during their recess hours. Calming the MindDeep BreathingDeep breathing, which is simply controlling one’s breathing patterns over a period of time (using such popular prescriptions as the 10-5-10 second inhalation-pause-exhalation rule, among others) has been scientifically shown to reduce stress levels instantly, and promote an overall sense of wellbeing for its practitioners. As such, it can bestow powerful therapeutic (mood-altering) effects against the exhausting daily schedules of online teachers; helping them to cope when stress levels are on the rise.
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