Exercising More
Exercising more by incorporating dancing for Improvement of overall health
Part 2
Behavior: Exercise
I have decided to improve my exercise routine to enhance my fitness and health care goals. Physical exercise is the subset of activity that is structured, planned, and repetitive to improve and maintain physical exercise. Exercise will be part of my lifestyle as it has acted as a principle of enhancing the motivation to change. Physical Exercise should take at least half an hour daily. Physical exercises aid in improving health and reducing the chances of developing diseases. Physical Exercises are also crucial in improving the quality of life while at the same time, an individual becomes more relaxed and sleeps better. Exercise is vital in blocking negative thoughts in daily activities while focusing on fitness aids in lifting moods. The physical exercise plan will incorporate at least 150 minutes of exercise per week. Muscle-strengthening activities are crucial for at least two days a week as part of the physical exercise. Measurements in my physical exercise plan will be based on self-reporting as I record my exercise routine. Monitoring has raised my awareness of my exercise habits and aids me in maximizing my energy. The information in my records helps me identify progress and areas to improve for maximum physical fitness.
Technique: Introducing muscle strengthening exercise and aerobic exercise
I have started exercising more through more aerobic exercises and introducing muscle strengthening exercises as a move towards sleeping better and relieving stress. The plan would be implemented through e in the afternoons and evenings for five days of changed exercise behavior. Previously, I carried out the exercise without reference to any source. However, I am referencing my exercise from YouTube. Unlike in previous times where I carried out aerobic exercises only, I have incorporated muscle strengthening exercises through beautiful swan arms and beautiful ballet leg exercises. The aerobic fitness exercises are sourced from YouTube fitness aerobic exercise while I follow the instructor’s guidelines. The stimulus control in the exercising techniques is a reminder of the intentions of carrying out the exercise plan, which includes physical fitness. Though I am alone in the room while doing exercise, I feel that I have a company with the presence of the YouTube instructor. The instructor has been providing instructions. I can become engaged in a routine that has enabled me to reach my goals. Through the instructor, I am slowly reaching my goals. My safety is assured as I carry out the appropriate exercises. Moreover, my moods are heightened by the end of the physical exercise session. Through being active, I have been able to sleep better. Improvement in sleep has led to stress reduction and maintained overall wellness. My self-esteem has been improved due to the promise of being physically fit.
Research study on more exercise
According to Wunsch, Kasten, & Fuchs, 2017, physical exercise is vital in reducing stress and improving sleep. The authors carried out studies based on five surveys comprising of sixty-four subjects. The independent variable in the studies was physical exercise. The dependent variables in the study were the sleep quality, activity level, effects, and the wellbeing of the participants. The study found that physical exercise reduced stress and improve the level of sleep for the subjects. The authors recommended physical activity as a way of improving the wellbeing of students, thus reducing stress and sleep deprivation. The experiences introduced in the study are similar to my routine as the authors highlighted on the benefits of physical exercise. While the study focused on academic stress, I focused on sleeping better and keeping fit. Moreover, the study ascertained that participants were able to reduce stress and improve in their level of sleep. In my physical exercise routine, I have been able to gain better physical fitness, slept better, and have been able to relieve stress. Academic stress can result to difficulties in sleep. As such, introducing exercises have led to relaxation. In my case, I have been able to drop the laziness trait and have been more active in my daily activities as a result of the aerobic, beautiful swan arms and beautiful ballet leg exercises. The aspect goes in line with the findings made in the research that highlights that physically active individuals have better wellbeing, are more positive, and experience better sleep when compared to inactive individuals. The study recommended at least 150 minutes of physical exercise in a week. This has proved to be effective in my session, which takes approximately 180 minutes a week.
External Factors leading to more exercise
The need for exercise has resulted from the limitations of carrying out aerobic exercises only. Although I carried out the aerobic exercises, I experienced laziness episodes. The aerobic exercises did not pave the way for muscle-strengthening activity experiencing thus fatigue, inactivity, increased stress, and sleep deprivation. As such, I needed to develop physical exercise members that would motivate me through the positive outcomes experienced. I had also failed to comply with at least 150 minutes of exercise. However, my weekly exercise routine is now comprised of approximately 180 minutes. I have also introduced my physical exercise routine in supportive environments that promote healthy choices. For instance, training with an instructor from Youtube enabled me to learn appropriate aerobic, beautiful swan arms, and beautiful ballet leg exercises that promote physical fitness. The change in types of physical exercises and thinking of the benefits I have set to has also acted as motivation.
Internal factors leading to more exercise
The need to exercise was also based on the self-control aspect, where I expected to be in control of my life and reduce the negative consequence of less physical exercise. I, therefore, developed the right attitude, motivation, preferences, and skills to improve my physical fitness and weight goals. I first developed the attitude to improve my physical exercise routine due to a decreased desire to work. As a result, I ensured to carry out aerobic, beautiful swan arms and beautiful ballet leg exercises in the evenings and afternoon times in which I feel lazy to work. I became motivated to exercise more due to advantages such as better physical fitness and better weight gain. My physical exercise preferences are currently are aerobic exercises and muscle strengthening exercises that include sit-ups, squats, and push-ups. As I continue to carry out these physical exercise activities, I have developed the appropriate skills to carry out the exercises without the intervention of an instructor.
The success of the intervention
The intervention has been successful as I have been able to sleep well and seen an improvement in my self-esteem. My weight and physical fitness goals are also improving. However, increased exercise has left me hungry, thus the need to consume more food and drink a lot of water.; At the end of the sessional, I feel more relaxed and more active compared to when I carried out aerobic exercises only. My stress levels have also reduced, and I can now think more clearly. During the first days of exercise, I experienced joint pains and tired muscles. These consequences were not as much since I slowly built on my physical exercise routine. The timeframe also improved my tolerance as I work out based on the recommended time frame. I do not strain myself during the routine.
How the exercise relates to overall health
Physical exercise benefits are hard to ignore as every individual involved in exercise benefits regardless of their age. The exercise routine has made me realize that apart from weight management and physical fitness, physical exercise improves an individual’s quality of life and aids in managing health problems. Physical exercises have led to increased muscle strength and endurance leading to improving an individual’s posture, flexibility, and a reduction in back pains. When used together with the correct nutrition, physical exercise leads to appropriate weight control. My self-control has been improved through the exercise, and I can carry activities actively throughout the day. I feel I should modify the notion of carrying out exercises alone but rather look for a partner with whom we will be exercising. A partner who I can interact with would motivator me to further carry exercises while we teach others on better physical exercise routines. I have learned that physical activity is significant for weight control. The interventions of weight control that incorporate exercises as an effective process. Research shows that weight for long periods can take place in the presence of dietary interventions. Moreover, physical exercise is an indication and predictor of weight maintenance. Researchers show that maintaining weight can be achieved through regular physical exercise. In clinical care, vigorous exercise is effective in reducing heath related diseases. I can ascertain that as I have been able to develop a routine that I believe will aid in maintaining a healthy weight. However, challenges in the exercise that I have experienced include the problem of adherence. Since I was not used to the routine, I felt a sense of poor enjoyment and tolerance. Studies show that when introducing exercise as lifestyle behavior, individuals tend to experience low tolerance for the intervention. Physical exercise can also be hindered by aspects such as self-efficacy, aversive environmental characteristics, low motivation, and time barriers. Therefore, I have decided to seek out support from the work-out buddy. I have also identified strategies to increase adherence through positive contemplation strategies. I have also developed the right expectation and constantly avoid being overambitious. Through exercise, I have been able to become confident in my daily chores. Exercising more has become part of my lifestyle, leading to improved cognitive and physical health. I have been able to develop a sense of achievement as I manage frustrations that come along the way. I have learned that physical exercises that involve muscle-strengthening activities make one physically fitter and improves a sense of wellbeing and mental health.
References
Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: a systematic review. Advances in preventive medicine, 2017.
Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and wellbeing: biological and psychological benefits. Frontiers in psychology, 9, 509.
Wunsch, K., Kasten, N., & Fuchs, R. (2017). The effect of physical activity on sleep quality, wellbeing, and affect in academic stress periods. Nature and science of sleep, 9, 117.