Including regular exercise in my routine!

1. Including regular exercise in my routine! K S HSCI 708 Fall 2002

2. What is the problem? • Experience fatigue with little work • High stress level on a daily basis • Desire to look better/feel better • Low energy level

3. Problem Significance:

4. Problem history /Problem recognition With every start of exercise program, pattern of exercise with frequency of 7 Xs week, with decreasing frequency until it is not part of the history • Previous goals not reasonable, making it difficult to stick with; createdproblems—no time for breakfast/ adequate rest on certain days. • I.E. exercise on workday only allowed for 4-5 hours o sleep, created more exhaustion, feeling of rush, became a chore than peaceful stress releasing activity • Exercise 3 X /week: saw pattern of more energy/ better stress management.Problem: no support person, no schedule was set, no written plan, plan not communicated with key people, i.e. spouse or Kid.

5. Daily Routine: Work-day(3 days per week) Same Routine on all workdays! No time for exercise without making major changes!

6. Daily Routine: Off-day(4 days per week) • Extra 4-5 hours of sleep in the AM ! • This is the pattern; No set routine for every off days!

7. Problem: Work routine/Daily routines • Sleep extra 4-5 hours in AM due to feeling tired from long work day the day before, starting the day feeling tired • No set times for exercise • No set daily routine

8. Barriers/Past Excuses: • Kids (toddler & infant {now}: need a babysitter to devote the time for exercise • No time considering school, family, house, full time work etc. • Too tired • NO motivation to be consistent

9. No more excuses! • Kids: set time when kids are still asleep. • Time: Find time on off days, reduce 4-5 hours of extra sleep to 1-2 hours. • Too tired/No motivation: exercise is known to increase motivation/energy level if done regularly and consistently

10. Benefits of exercise: • Cardiovascular endurance • Reduces percentage of body fat • Flexibility • Muscular endurance • Muscular Strength • More stamina for daily activities • Mental Health: improves self-esteem, and general sense of well being.

11. Benefits summary: • Disease Prevention/ Health Promotion: regular exercise can help lose weight, live longer, build muscles, avoid heart disease, prevent cancer, lower cholesterol and blood pressure, prevent osteoporosis, improve mental health, and much more…

12. Problem-Benefit Link Ultimately results in feeling better and looking better 

13. Negative consequences: • May feel more tired at first • Sweat temporarily during exercise • Feel little out of breath during • Takes time 3 hours/week

14. Possible Solutions • Exercise in the morning on off days while kids still asleep • Exercise in the afternoon while the kids are taking a nap • Exercise in evening when my husband would play with kids • Use Medha (10 yo daughter) as support person/data keeper/buddy • Exercise on altering days even If it includes a workday • Exercise outdoor with kids

15. Solutions selected • Exercise for 1 hour 3X per week • Exercise in the morning while kids still asleep • Use my daughter as a data keeper/support/buddy

16. Reasons for selected Solutions • Exercise 1 hour 3 X per week is sufficient for the benefits listed before. 3X/week is a reasonable goal at first for me. • Exercise in the morning time does not allow for excuses • Afternoon exercise has pitfalls of something coming up, kids not agreeing for a nap, another obligation, is dependent on kids behavior in the afternoon • Evening exercise would interfere with dinner, Medha’s sports activities, is dependent on husband’s schedule • Morning exercise is known to be more effective stress reducer, enabling me to handle stress better throughout the day. It will also charge up my metabolism, keeping my metabolism elevated throughout the day=more calories burned even when not exercising. • Medha likes to have some power and is very good about making sure that set rules are followed when she is in position to do so… Is brown belt in Karate and has experience in warming up and stretching out her whole karate class and is eager to be the support person for me.

17. System changes to commit to the decision • Set up exercise room with my daughter • Invested in 13” TV with VCR, to use for sculpting video for workout and calisthenics exercise video from my previous fitness class • Room already has elliptical rider for desired intensity exercise • Invested in a video by Windsor Pilates on body sculpting • Moved one of the tape player to the room, so we can put our Nepali music on during these sessions • Hung 3 posters of inspiring quotes on the wall to make it a place where we would enjoy to be in • We decided we would buy us both nice exercise outfits every month as long as we meet the goal. • Designated my husband to take care of the infant/toddler if they happen to wake up or need something during that time although it is unlikely.

18. New system changes: • My buddy/daughter worked out much better just as a data keeper than buddy. • I added more things to the exercise room (i.e. new music tapes etc) to make it fun to be there. • The TV served as a good backup for times that my son (2 yr old) was awake. I didn’t have to stop my exercise routine.

19. Current Goal • Exercise program 1 hour per session; Three times per week. In the morning from 6:30 to 7:30 AM • Intensity as recommended by MD due to recent child birth. • Program will consist of: 30 min of moderate intensity aerobic exercise for now (machine alternating with video for variety). • 20 min of body sculpting • 10 min will be devoted for warm up/cool down/ stretching.

20. Data

21. New Data

22. Results (Half-way)

23. Results Now!

24. Analysis • One point that is above the control limit shows that there is less than 5% chance that the exercise was not “not done” due to chance alone. • With new data, it is evident that the relapse to old habit is not repeating after the first time.

25. Analysis/Possible reasons • The control chart shows that this project was a success. • Although one point is significant, it is evident that no other points go above the UCL . • In other words yes there was a relapse towards the beginning of the project, but there is improvement without relapses afterwards.

26. Significance of Project • This project has helped me to learn the process to succeed • This project has given me opportunity to spend valuable quality time with my daughter • The plan is to continue with initial goal, keeping data, evaluating success, and rewarding/celebrating success • My buddy and I have decided that just her and I would go out alone (without the babies and dad) every month that we succeed without fail. Also we would buy something new with every month of success. The item would have to be related to exercise plan(i.e. water bottle, exercise outfits etc.)

27. Future Plan! Think Systemic! Celebrate and start again! Be consistent! Have Fun!

28. Thank you !