Introduction
Physical inactivity is a leading cause of disease and disability the world over (Gregg & Rowell, 2002).
In order to reduce the risk of many diseases and chronic conditions, people need to increase physical activity levels. Diseases infest a body that is relatively dormant and inactive when it comes to physical activity (Wetzler & Cruess, 1985).
This report summarizes the findings of an intervention to boost the levels of physical activity of a person. The initiative aims at increasing an individual's physical activity, the upper arms muscles and the chest. This initiative is justifiable for someone whose body is flabby, non-muscular, out of shape and weak (Gregg & Rowell, 2002).
Doctors usually advise patients (especially hypersensitive ones too) carry out regular exercises to check on their salt and sugar levels. This initiative would help him to boost his personal health and a hypersensitive individual would reduce his blood pressure. The report gives details of an action plan that was evidence-based, including the outcome measures taken at the baseline and throughout the study. Following this the results of this intervention are outlined, then a discussion of the facilitators and obstacles experienced (Gregg & Rowell, 2002).
Action Plan
- Each day, the individual had a brisk walk of about 15 minutes. A brisk walk before other activities helps to warm up your body.
- This was followed by light weight lifting for about 30 minutes
- As you progress, add more weight with more resistance.
- Some press ups.
- Increase weight or resistance
- Carry out more repetitions
- Carry out more sets
- Slowly moving the resistance
- Reduced rest between sets and exercises
Methods
He watched a television programme that guided him on the right way of the intervention. He borrowed the weight lifting tools from his friends.
He registered for the gym membership. He hired the services of a jogger for the initiative purpose, who taught him on how to start and gradually increase the pace of walking and jogging.
The individual took the measurements of his upper arm muscles and chest at the baseline and the end of the intervention. Between these two intervals, he took weekly monitoring and evaluation by measuring his chest and upper arm muscles.
Application
The individual used a computer to watch and read some information, video clips and other materials that guided him on how to go about with the intervention project each day. The computer also helped him to check on his calories. Appendix B provides four screenshots of the computer and how the individual used it in the initiative (Powell et al., 1987).
Reflection
The facilitators in the gym greatly assisted the participant in lifting weights. The hired jogging facilitator helped him in improving the walking and jogging patterns.
The individual experienced some barriers during the intervention period. Initially, he experienced some pains in his muscles and the whole body due to the lifting of weight and overtraining. After applying some ointments and carefully following directives from facilitators and other sources, he was relieved from the pain after some days.
The participant experienced a problem of an initial lack of consistency and regularity. He was an international student studying four subjects at the time. To keep his stay at school comfortable, he had a job for the necessary pocket money. Besides, he needed to carry out house chores such as cooking and cleaning. All these interfering but necessary activities reduced his focus on the intervention. He solved this hurdle by borrowing a soft loan against his student ID. He used the loan to hire a house help and temp0orarily suspended his job for the eight weeks.
Recommendations
- Start slowly and then gradually increase the intensity of the physical activities as you proceed with the intervention (McDermont et al., 1999).
- Observe a balanced diet is to provide the necessary energy and for growth, since the muscles need to need to grow in order to increase in mass (Corcoran, 2007).
Let your focus be on the intervention, always doing your activities on a regular basis without interference from other activities (Dance, 1999).
- have the required resources and facilitators before starting the personal health initiative (Gordon et al., 2000).
- Always ask for advice and report any problem experienced in the course of the intervention to facilitator (Corcoran, 2007)
Conclusion
Physical inactivity is the main source of many ailments and health problems common to man. Personal Health Initiative in handling and preventing these ailments is not complete without actively involving yourself in physical activities (Bielenberg, 2008).
During the intervention of weight lifting, the body needs to be gradually subjected to physical stress until it gains momentum. The participant should be regular in his activities and evaluate his progress in the beginning, weekly and at the end of the intervention. He should have all the resources required. When all these are put in place, he will begin to see positive results (Bielenberg, 2008).
References
Bielenberg, K. (2008). All active: 35 inclusive physical activities. Champaign, IL: Human Kinetics.
Corcoran, N. (2007). Communicating health: Strategies for health promotion. Los Angeles: SAGE.
Gordon-Larsen, P., McMurray, R. G., & Popkin, B. M. (2000). Determinants of Adolescent Physical Activity and Inactivity Patterns.
Gregg, F. M., & Rowell, H. G. (2002). Health studies. Yonkers-on-Hudson, N.Y: World Book Co.
McDermott, L. C., Redish, E. F., & Stuewer, R. H. (1999). Resource Letter: PER1: Physics Education Research. American Journal of Physics. doi:10.1119/1.19122
Physical Best (Program), American Alliance for Health, Physical Education, Recreation, and Dance (1999). Physical education for lifelong fitness: The Physical Best teacher's guide. Champaign, Ill: Human Kinetics.
Springhouse Corporation (2001). Diseases. Springhouse, Pa: Springhouse Corp
Powell, K. E., Thompson, P. D., Caspersen, C. J., & Kendrick, J. S. (1987). Physical Activity And The Incidence Of Coronary Heart Disease. Annual Review of Public Health. doi:10.1146/annurev.publhealth.8.1.253
Rasmussen, H. N., Scheier, M. F., & Greenhouse, J. B. (2009). Optimism and Physical Health: A Meta-analytic Review. Annals of Behavioral Medicine. doi:10.1007/s12160-009-9111-x
Sallis, J. F., McKenzie, T. L., Alcaraz, J. E., Kolody, B., Faucette, N., & Hovell, M. F. (1997). The effects of a 2-year physical education program (SPARK) on physical activity and fitness in elementary school students. Sports, Play and Active Recreation for Kids.American Journal of Public Health. doi:10.2105/AJPH.87.8.1328
Schutgens, C. A., Schuring, M., Voorham, T. A., & Burdorf, A. (2009). Changes in physical health among participants in a multidisciplinary health programme for long-term unemployed persons. BMC Public Health. doi:10.1186/1471-2458-9-197
Wetzler, H. P., & Cruess, D. F. (1985). Self-reported physical health practices and health care utilization: findings from the National Health Interview Survey. American Journal of Public Health. doi:10.2105/AJPH.75.11.1329
Appendix A: Personal Health Initiative Diary
- Began personal health initiative of performing physical activities on Monday
- Walked for 15 minutes daily
- Pain throughout my body on Monday after activities but slowly reduced when I applied ointments
- Became member of Gym House
- Started with light weight lifting then increased gradually to heavy weight.
- My moderate intensity activity of weight lifting was 15 minutes.
- Began the week with a brief walk of 15 minutes
- Slightly increased weight lift
- Faced with barrier of job responsibility
- Had to borrow a loan and suspend job to concentrate on the intervention
- Moderate activity increased to 20 minutes
- Increased more weight in the gym lifting
- Brisk walk every morning for 15-20 minutes
- Had to hire a house help to ease me with house chores
- Activity reduced to 20 minutes daily as per advice of facilitator
- Felt stronger and confident as body began taking shape
- Started week with irregular schedule but took momentum
- Moderate activity was 25 minutes per day
- Increased slightly more strenuous weight lifts
- Moderate weight lifts increased to 45
- Felt even more confidence of myself
- Began each day with a brief walk
- Increased moderate activity to 60 minutes per day
- Able to lift heavier weights
- Began each day with a brisk walk of 20 minutes
- Maintained moderate activity at 60 minutes per day
- Able to lift heavier weights
- Body achieved a more handsome look
Appendix C: screenshot of application
Screenshot 1: a pedometer
As the participant moved during his walk and jogging, the pedometer recorded his movement in minutes
Screenshot2: computer
.
A computer was used to calculate the calories burned.
Screenshot3: iPhone
The iphone was used to measure the activity level of the participant.
Screenshot 4: computer
