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Increasing Exercise Gradually

Increasing Exercise Gradually. Personal Improvement Project. By H E Fall 2002. Problem Statement. Before project: Exercise was 1x/week, for about 10 min and sometimes nothing. Overweight * Stress * Quick tired * Back problem ……………. & so on.

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Increasing Exercise Gradually

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  1. Increasing Exercise Gradually Personal Improvement Project By H E Fall 2002

  2. Problem Statement • Before project: Exercise was 1x/week, for about 10 min and sometimes nothing. • Overweight * Stress * Quick tired * Back problem ……………. & so on. • Little exercise per week leads to muscles weakness, which leads to easy falling.

  3. Factors sharing with exercise Organizing Time Motivation • Weight loss • Good Sleeping • Easy and free move • Wake-up on time • Put daily activities on schedule especially exercise time EnvironmentalChanges • Move to another house • Joined the gym , Buy a car

  4. Routine Weekday Schedule

  5. Target 6:00 am and 10:00 pm time slots Transportation is waste of time. Schedule exercise in advance Vary exercise activity (decrease strain) Join the gym 2 days/wk for one hr. Identify Areas of Intervention

  6. Project Plan: • Timeline • 10 weeks (9/1/02-11/10/02) • Goals: • to increase and sustain average daily exercise time • to develop a more permanent exercise routine • to lose weight

  7. Data Collection • Date • Type(s) of Exercise • Time of Day (M,A,E) • Duration in minutes • Weight change from outset (T,Th.) • Presence of gym.

  8. Results: • Weekly averages of daily exercise time fall within upper and lower control limits

  9. Time in Between Chart

  10. Other Analysis:

  11. Percentage of Ex. Type and Time

  12. Outcomes • Average daily exercise increased from 1x/week to 3x/week, primarily through addition of walking regimen. • Average minutes per day of exercise increased from 10 min./day to 30 min./day. • Weight decreased by about 10 lbs. In 10 weeks.

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