1) Devise a Plan of Action for: INCREASING PHYSICAL ACTIVITY As you develop your
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1) Devise a Plan of Action for: INCREASING PHYSICAL ACTIVITY As you develop your strategy, adjust your environment to help you replace old cues with new ones; Set down in writing what you need to do How, what, where, who do you need to change to meet that goal? Base your plan of action on rescarch and readings about your health behavior and your desired change. You will need at least 3 references (MLA formatted) in this section. 2). Chart your progress: INCREASING PHYSICAL ACTIVITY From day 1, record how you are doing. By keeping your record visible and in your face, you will have a better chance of succeeding. For example, posting notes on your refrigerator door is an excellent way of reminding yourself. Have a reminder on your cell phone or type in notes as you go. This progress report will be part of Part III, so don't forget to keep track. 3) Encourage your family and friends to help you with: INCREASING PHYSICAL ACTIVITY Social support is important in any attempt at behavior modification. They will remind you why you are doing it! Try to avoid people in your life that might try to discourage your efforts You might even find new people to help you on your way Co-workers can be great allies as you are near them for 8 hours a day. Please identify in your paper the people you have enlisted to help you. 4). Set up a reward systems: INCREASING PHYSICAL Rewards tend to motivate people. As you reach the end of each Short-term goal, do something that will give you a pat on the back These can be used to Benforce your positive changes. Relish your success. Describe what your rewards will be. 5) Prepare for obstacles along the ways: INCREASING PHYSICAL ACTIVITY There will be setbacks. Keep your Short and Long-term goalsrealistic and you will minimize these setbacks. Work through your setbacks with a "forgive and forgetExplanation / Answer
Plan of action for increasing physical activity:
1) Before planning for an increased physical activity plan which may include a strenuous exercise are greatly increased levels of aerobic activity it is essential that a health professional be contacted and the overall health checkup be undertaken to be clear on the level of activity that would be suitable and not result in critical conditions or situations being created. My major strategy for accomplishing increased physical activity will be to transform the manner in which I perform certain tasks as time constraints do not allow me to devote time slots exclusively dedicated to achievement of this goal. This would only result in my inability to stick to the routine over a long period of time leading to failure in achievement of the objective. It could also provide an adequate excuse of not having sufficient time. So I outlined a strategy through which activity would be introduced into my daily routine by simply changing the method adopted for performing certain tasks. Once I was well into the activity and started achieving initial goals I would be motivated enough to take up an activity which was specifically in that achieving improve fitness through greater physical activity. I decided to take public transport to work and walk to the bus stop both ways and both ends. To take the stairs instead of the lift to my 3rd floor office starting with three times a week and extending to daily in two weeks. I decided to spend half an hour gardening instrad of watching television upon returning home from work as it is an activity I love and enjoy. I intend to buy a Pedometer which will provide information on actual achievement against target set and also serve to motivate. I will not use the TV remote and get up and walk to the team to switch channels.
2) day 1 was extremely successful as I achieved the set target of 8000 steps a day, as was confirmed by the pedometre and also most successful in achieving goals of taking public transport and walking to and fro both ways from the bus stop taking the stairs instead of the lift, spending half an hour gardening and the only setback was using the TV remote due to excessive complaints from tired and sore muscles unused to such strain. I decided to remove the batteries from the remote and lock it away in the cupboard to make it inaccessible.
Pedometer was a sensible investment and recorded all the activities while an app I downloaded on my phone kept track of the stair climbing activity providing all related statistics which proved to be a major motivational factor driving me to continue towards achievement of my goal over the long-term. It motivated mean of to be able to achieve my goal of using the stairs daily within 10 days rather than 2 weeks.
3) my friends extensively involved in helping me achieve my target and ok you friends Livon became part of the activity resulting in it becoming a group activity with greater motivation due to competitiveness becoming an element. Also every activity became more enjoyable and help the chief goals other than what was planned becoming multidimensional with multiple benefits. For example, the take the stairs initiative in the office was supported by certain colleagues who all decided to take the stairs and it became a fun and togetherness activity. Everyone took the stairs together and at times it became a race, or simply a time of indulging in communication and chatter resulting in bonding and better relationships and cooperation within the organisation. For My gardening initiative I found a new friend in the form of an interested neighbour, who stopped by to comment on the activity and providing guidance and expert advice which finally lead to his involvement in the task and us performing the activity together. This became an opportunity to form a relationship and network in the neighborhood which I had not found time for till the given moment. Another neighbor started walking with me to the bus stop daily. This resulted in involvement of another individual within the activity which served as a monitoring and control measure not only by providing motivation but also as a means of self image and self worth associated with being perceived as a winner and achiever rather than a loser and a quitter.
4) I set up an adequate reward system by setting App suitable rewards for both long term and short term achievements. The long term achievement award was a long desired dream holiday at a beach destination. This would be made possible due to the dual benefit of savings resulting from use of public transport. This provided adequate motivation to continue to use this method of commute. For achievement of short term goals of maintaining the targeted level of physical activity on at least five days every week were rewarded by purchasing an outfit which was long desired and accentuated my better physical form. It served as a great motivational factor. Other longer-term rewards were of purchasing certain gardening tools which enhanced productivity and interest. Due to my newfound acquaintance with neighbours I rewarded myself with a planned weekend get together to encourage greater involvement within the neighbourhood and form activity groups providing other channels of activity to be used in the long run.
5) having suffered over the long-term with sciatica I was prepared for having to face certain days when the stage would be unmanageable. It did happen two to three times a month and recently used the left but different from using this is an excuse to not take the stairs on other days. This also hampered my gardening activity but instead of absolutely renouncing it for few days I just avoided any activities requiring bending or maintaining awkward positions for few days. Any excessive lack of activity compensated during the weekend through different planned physical activities, which may not be similar but provided similar benefits the level of activity being comparable.
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