Flowchart Related to the Problem
The flowchart diagram in figure 1 below shows the flow on how I will tackle my problem in different day basis. Being that my goal by the end of two months is to be able to achieve a routine of doing 2-3 exercise sessions in a week, this flow of activities will assist me during the selected days. The flow involves waking up at 5am instead of 6am on other normal days to give an extra time for jogging. According to Tao (2022), jogging helps in improving the composition of the body, weight loss, burning of calories, and accelerating metabolism. Later in the evening after work, I will be able to continue with 15 minutes jog incase more time were lost at work, or go to the gym for a 30 – 45 minutes session for a general workout in a good day.
Baseline data
Baseline data is an assessment of actions before the initiation of interventions. The baseline data will be useful to me since it allows people to compare their behaviors before and after implementing a new plan to see if the changes are effective. The baseline data involved with my physical activity plan will help me through the implementation process and as well help know if I am on a good track. The different ways that will help me in measuring my behavior will include: standing time, sitting time, sleeping time, dancing time, yoga time, walking time, running time and aerobic activities that I am always involved with. By collecting the current time spent on such activities, I will be able to identify if my implementation plan is working perfectly by comparing them to new behaviors and the time taken on each. I have noticed that I currently spend more time in a day sitting, sleeping and standing. To help me develop good physical activity practices, I am planning on cutting the time spent on sitting to eight hours a day, sleeping time to eight hours a day and standing time to about 2 hours a day.
Aims
I need to adopt a new routine involving two to three physical activities a week for two months. My aims towards achieving this goal include setting my workout days to be Monday, Wednesday, and Friday. Starting a week with a workout helps to create a positive environment for achieving workout plans for the coming days of the week (Caccavo, 2020). After setting workout days, I will have to follow my flowchart accordingly during these days. Following the flowchart will ensure that during the workout days, I change my sleeping habit, reducing time taken when conducting other activities such as sitting and standing. My workout will involve medium to average aerobic activities at the beginning of the process, then medium to intense aerobic workout after adapting to the physical activity routine. To determine the success of my goal, I will take weight and height measurements after every workout session.
Plan Implementation
The problem I face being low levels of physical inactivity that puts me at risk of heart condition and other related diseases, my implementation will begin by adjusting my activity schedule to include physical activity time. By having my goal in mind, I do not want to start by doing intense physical activities. During the first two weeks, minimal workout will be beneficial, then gradually adjusting as time passes. According to Tse et al. (2022), data collection during the workout process will involve weight and height measurements, and then determining my BMI as I progress. This way, I will be able to determine whether my plan is working or not.
References
Caccavo, M. (2020). The effects of exercise and human relationships on interpreting. Graduate theses, action research projects, and professional projects. Western Oregon University. Web.
Tao, C. (2022). Benefits of running on cardiac protection and the culture of exercise health awareness.Revista Brasileira de Medicina do Esporte, 29. Web.
Tse, A. C. Y., Lee, P. H., Lau, E. Y. Y., Cheng, J. C. H., Ho, A. W. Y., & Lai, E. W. H. (2022). Study protocol for a randomized controlled trial comparing the effectiveness of physical exercise and melatonin supplement on treating sleep disturbance in children with autism spectrum disorders. PloS one, 17(7), e0270428. Web.