Analyzing the Health Behavior Change: Incorporating Regular Exercise into Lifestyle

Analyzing the Health Behavior Change: Incorporating Regular Exercise into Lifestyle
Introduction
For my health behavior change, I chose to incorporate regular exercise into my lifestyle. This behavior needed improvement because I led a sedentary lifestyle, which negatively impacted my overall health and well-being. Engaging in regular exercise is important to me because it promotes physical fitness, improves mental health, and reduces the risk of chronic diseases such as cardiovascular diseases and obesity.

In the past, I had attempted to work on this behavior but was not successful due to a lack of consistency and motivation. This time, I was determined to make a lasting change.

Body
Goals
My short-term goal was to exercise for at least 30 minutes, five days a week, incorporating a mix of cardiovascular and strength training exercises. My long-term goal was to develop a habit of exercising regularly, aiming for at least 150 minutes of moderate-intensity exercise per week.

I chose these goals based on the recommendations provided in our course resources and the book. The American Heart Association suggests engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, along with strength training exercises at least twice a week.

Steps Taken
To improve this behavior, I took several steps:

Creating a Schedule: I scheduled specific times for exercise in my daily routine, treating it as a non-negotiable appointment.
Choosing Enjoyable Activities: I explored different types of exercises such as cycling, swimming, and dancing to find activities that I genuinely enjoyed.
Setting Realistic Expectations: I started with moderate-intensity exercises and gradually increased the duration and intensity over time to avoid burnout.
Enlisting Support: I shared my goals with friends and family, who provided encouragement and accountability.
Tracking Progress: I used fitness apps and wearable devices to monitor my exercise activities, which helped me stay motivated by seeing my progress over time.
Barriers to Change
During my journey, several barriers to change emerged:

Lack of Time: Balancing work, family responsibilities, and exercise proved challenging initially. However, by prioritizing exercise and incorporating it into my daily routine, I was able to overcome this barrier.
Lack of Motivation: There were days when I lacked motivation or felt tired. To combat this, I reminded myself of the physical and mental health benefits of exercise and utilized motivational techniques suggested in the course resources.
Weather Conditions: Inclement weather sometimes made it difficult to engage in outdoor activities. As an alternative, I found indoor exercises that allowed me to continue my routine despite the weather.
Setbacks and Successes
Throughout my journey, I experienced both setbacks and successes. Some setbacks included occasional missed workouts due to unforeseen circumstances or lack of energy. However, I learned not to be too hard on myself and instead focused on getting back on track rather than dwelling on setbacks.

On the other hand, there were numerous successes along the way. I noticed improvements in my fitness level, increased energy levels throughout the day, and a more positive outlook on life. Additionally, I achieved consistency by maintaining a regular exercise routine for several months.

Help Along the Way
Various factors contributed to my success in adopting regular exercise:

Course Resources: The information provided in our course resources, such as the book and wellness assessments, served as valuable guidelines and sources of motivation.
Supportive Network: Friends and family who were aware of my goals provided constant support, encouragement, and accountability.
Fitness Community: Engaging with fitness communities online and offline helped me connect with like-minded individuals who shared similar goals and provided additional motivation.

Conclusion
I successfully accomplished my goal of incorporating regular exercise into my lifestyle. The combination of setting specific goals, implementing strategies from the course resources, enlisting support from others, and maintaining consistency played a crucial role in achieving this behavior change.

To continue this behavior change after the class ends, I plan to:

Maintain a consistent exercise routine by scheduling workouts in advance.
Continue exploring new forms of exercise to keep things interesting and prevent boredom.
Seek out local fitness classes or groups for added support and motivation.
If given the opportunity to do this assignment again, I would still pick the same goal of incorporating regular exercise into my lifestyle. The benefits I have experienced in terms of physical health, mental well-being, and overall quality of life make it a worthy goal to maintain for the long term.