As part of my health promotional plan, I aim to devote a minimum of 210 minutes to physical activities per week. I am usually quite busy with my work and studies; thus, it was decided to divide that time equally between five to seven days of the week so that my training lasts 30-45 minutes. In order to increase the chances of successful habit acquisition, I thought that it would be best to engage in physical activity approximately at the same time every day. In this regard, previous research indicates that there are slightly more benefits to exercise in the mornings as it is associated with a positive mood and increased cognitive capacity throughout the day (Holden, 2020). Therefore, considering this information and my schedule, I decided to include physical activity in my morning routine before or after breakfast, except for some cases that would be discussed later.
I enjoy several activities, such as walking, dancing, water aerobics, yoga, cleaning, shopping, and bike riding. I think this is the right combination to increase my physical strength, flexibility, stamina, and emotional condition and lose body fatness. For instance, water aerobics can make my muscles stronger, dancing is good for enhancing stamina and creating a positive mood, and yoga can help me to be more flexible. Moreover, cleaning and shopping can significantly reduce my level of stress. However, I would not be able to engage in all of the listed activities in the morning. For example, the dancing classes usually start in the evenings; thus, I will need to schedule them for later in the day.
Now, it is important to discuss which benefits I expect to receive due to a new lifestyle. First of all, by engaging in exercise, I hope to reduce the risk of acute and chronic diseases. Such a positive effect of physical activity has already received substantial scientific support. As such, Phillips et al. (2018) assert that exercising is positively associated with the prevention and control of heart disease, cancer, and diabetes, to name a few. Additionally, I expect to lose some weight and have a fitter body. Finally, through physical activity, I want to achieve a healthier state of mind.
Nevertheless, some external and internal factors can negatively affect my efforts to start a more active life. As for the former, my previous attempts to exercise were seriously deterred by studies and work, which left almost no free time. As for the latter, tiredness and loss of motivation are the biggest barriers that I can encounter. For example, even though I had free time to follow the exercise schedule, I often skipped the sessions due to the lack of inner drive. As a result of previous failures, I now do not have very high expectations concerning my plan realization. However, it is still important to believe in oneself and make a try. One of the ways to increase my success is to analyze what can help me stay motivated and overcome barriers.
Firstly, before, I was not very strict with my schedule; thus, this time, I should exercise every day for the first month without missing a single session. Secondly, I talked to my son and asked him to support me with this endeavor as I read that encouragement from family members is associated with higher physical activity (Gill et al., 2018). Also, after every successfully completed week, I should do something pleasant as a reward. Moreover, when feeling tired or demotivated, I will force myself to do just a 15-minute exercise instead of making it for 30-45 minutes.
Finally, I would like to discuss how devotion to physical activity can make me a better healthcare professional. In this regard, Wood (2018) argues that doctors should be role models concerning healthy lifestyles for their patients. Indeed, it would be easier for me to persuade patients if I myself exercise occasionally. Also, my experience would help me relate with people as I would not only be able to give instructions but also provide advice on how to overcome the barriers with personal examples.
References
Gill, M., Chan-Golston, A. M., Rice, L. N., Roth, S. E., Crespi, C. M., Cole, B. L., Koniak-Griffin, D., & Prelip, M. L. (2018). Correlates of social support and its association with physical activity among young adolescents. Health Education & Behavior, 45(2), 207-216.
Holden, C. (2020). Move your body, change your mind: Physical activity in the morning and its implications for work [Unpublished master’s thesis]. University of Central Florida.
Phillips, S. M., Cadmus-Bertram, L., Rosenberg, D., Buman, M. P., & Lynch, B. M. (2018). Wearable technology and physical activity in chronic disease: Opportunities and challenges. American Journal of Preventive Medicine, 54(1), 144-150.
Wood, D. (2018). How physicians can be healthy role models for patients. Merritt Hawkins.