Behavior Topic : Increasing physical activity 1) the behavior you wish to change

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Behavior Topic : Increasing physical activity
1) the behavior you wish to change : Increasing physical activity How does it affect your life? 2) Establish some Baseline data about your behavior increasing physical activity You won’t know where you are if you don’t know where you started i.e. how do you know if you lost weight, if you don’t know how much you weighed? Keep a diary of your habits for a few days Write down your feelings on those days, especially in relation to the activity you want to change What triggers do you notice in relation to your behavior? What do we know about your behavior? What contributes to it? What is the history of this behavior? When it is worse? Better? 2b) Summarize your baseline data. Identify any patterns you see. Look at the positives and the negatives Accept what you have found as accurate Focus on strengths as well as weaknesses Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them. 3) Establish some specific goals. Short term goals Long term goals Every journey starts with the first step, remember that. If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week….. What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you! e.g. lose 8 pounds over the quarter What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g. Eat more fruits and veggies EVERY day Meet your calcium intake requirement EVERY day 4) Make a personal contract to accomplish your goals. 10 points Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals.... Specify the time Specify the personal resources Specify the energy that you will need to commit to this project Behavior Topic : Increasing physical activity
1) the behavior you wish to change : Increasing physical activity How does it affect your life? 2) Establish some Baseline data about your behavior increasing physical activity You won’t know where you are if you don’t know where you started i.e. how do you know if you lost weight, if you don’t know how much you weighed? Keep a diary of your habits for a few days Write down your feelings on those days, especially in relation to the activity you want to change What triggers do you notice in relation to your behavior? What do we know about your behavior? What contributes to it? What is the history of this behavior? When it is worse? Better? 2b) Summarize your baseline data. Identify any patterns you see. Look at the positives and the negatives Accept what you have found as accurate Focus on strengths as well as weaknesses Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them. 3) Establish some specific goals. Short term goals Long term goals Every journey starts with the first step, remember that. If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week….. What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you! e.g. lose 8 pounds over the quarter What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g. Eat more fruits and veggies EVERY day Meet your calcium intake requirement EVERY day 4) Make a personal contract to accomplish your goals. 10 points Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals.... Specify the time Specify the personal resources Specify the energy that you will need to commit to this project
1) the behavior you wish to change : Increasing physical activity How does it affect your life? 2) Establish some Baseline data about your behavior increasing physical activity You won’t know where you are if you don’t know where you started i.e. how do you know if you lost weight, if you don’t know how much you weighed? Keep a diary of your habits for a few days Write down your feelings on those days, especially in relation to the activity you want to change What triggers do you notice in relation to your behavior? What do we know about your behavior? What contributes to it? What is the history of this behavior? When it is worse? Better? 2b) Summarize your baseline data. Identify any patterns you see. Look at the positives and the negatives Accept what you have found as accurate Focus on strengths as well as weaknesses Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them. 3) Establish some specific goals. Short term goals Long term goals Every journey starts with the first step, remember that. If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week….. What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you! e.g. lose 8 pounds over the quarter What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g. Eat more fruits and veggies EVERY day Meet your calcium intake requirement EVERY day 4) Make a personal contract to accomplish your goals. 10 points Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals.... Specify the time Specify the personal resources Specify the energy that you will need to commit to this project 1) the behavior you wish to change : Increasing physical activity How does it affect your life? 2) Establish some Baseline data about your behavior increasing physical activity You won’t know where you are if you don’t know where you started i.e. how do you know if you lost weight, if you don’t know how much you weighed? Keep a diary of your habits for a few days Write down your feelings on those days, especially in relation to the activity you want to change What triggers do you notice in relation to your behavior? What do we know about your behavior? What contributes to it? What is the history of this behavior? When it is worse? Better? 2b) Summarize your baseline data. Identify any patterns you see. Look at the positives and the negatives Accept what you have found as accurate Focus on strengths as well as weaknesses Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them. 3) Establish some specific goals. Short term goals Long term goals Every journey starts with the first step, remember that. If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week….. What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you! e.g. lose 8 pounds over the quarter What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g. Eat more fruits and veggies EVERY day Meet your calcium intake requirement EVERY day 4) Make a personal contract to accomplish your goals. 10 points Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals.... Specify the time Specify the personal resources Specify the energy that you will need to commit to this project 1) the behavior you wish to change : Increasing physical activity How does it affect your life? 2) Establish some Baseline data about your behavior increasing physical activity You won’t know where you are if you don’t know where you started i.e. how do you know if you lost weight, if you don’t know how much you weighed? Keep a diary of your habits for a few days Write down your feelings on those days, especially in relation to the activity you want to change What triggers do you notice in relation to your behavior? What do we know about your behavior? What contributes to it? What is the history of this behavior? When it is worse? Better? 2b) Summarize your baseline data. Identify any patterns you see. Look at the positives and the negatives Accept what you have found as accurate Focus on strengths as well as weaknesses Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them. 3) Establish some specific goals. Short term goals Long term goals Every journey starts with the first step, remember that. If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week….. What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you! e.g. lose 8 pounds over the quarter What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g. Eat more fruits and veggies EVERY day Meet your calcium intake requirement EVERY day 4) Make a personal contract to accomplish your goals. 10 points Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals.... Specify the time Specify the personal resources Specify the energy that you will need to commit to this project

Explanation / Answer

Benefits of regular physical activity:

Measuring physical activity:

Calories consumed (energy in) = calories burned (energy out) + (changes in body reserves or building blocks, like fat, protein)

= Same weight maintained.

If calories intake is more that calories burned (energy in> energy out) = weight gain.

If calories intake is less that calories burned (energy in< energy out) = weight loss.

Physical activity guidelines:

1. Aerobic activities: includes moderate to vigorous aerobic activities like running, dancing, swimming, cycling.

2. Muscle strengthening: includes, climbing on height constructed structures, rope climbing, rock climbing, tree climbing, lifting appropriate weight.

3. Bone strengthening: includes rope jumping, running.

4. Five components of health-related fitness:

Should train body with heavy weights (specified by trainer), with repetitions of 4-6 or 12-15 ranges (as per weight used).

Training using light weights, with 20-25 repetitions. The duration should be extended sequentially over period.

Stretching exercises, touching toe while standing/ sitting, yoga.

This should be maintained by diet and overall body activities and rest.

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