Physical fitness is an important part of overall health. It makes a person feel great and lowers his or her risk of developing chronic diseases. One aspect of maintaining a physically active lifestyle is to create a safety plan to prevent injury. In the first paragraph, write a personal physical activity plan using current safety guidelines. Your plan should include an approach for assessing your own physical activity level. Include supporting details in the form of facts, statistics, or examples.
In the second paragraph, list any personal barriers, and internal and external influences that may prevent you from executing this plan as well as the short- and long-term goals that would ensure your plan is successful. Also, explain one method you could use to monitor how well you progress toward meeting these goals and combating barriers and influences. Include supporting details in the form of facts, statistics, or examples.
As a starting point for my personal physical activity plan, I will first assess my current physical activity level using the American Heart Association's guidelines. They recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days a week. Based on this guideline, I will strive to include at least 30 minutes of moderate-intensity activity in my daily routine, such as brisk walking, cycling, or dancing, along with strength training exercises twice a week. To ensure my safety during physical activity, I will also incorporate stretching and warm-up exercises before and after each session to prevent injuries. Studies have shown that adults who meet these guidelines are at a lower risk of developing chronic diseases such as heart disease, stroke, and type 2 diabetes.
Personal barriers and internal influences that may prevent me from executing this plan include time constraints, lack of motivation, and fatigue. External influences include the availability of safe and accessible spaces to exercise and social support, such as friends or family members who share similar fitness goals. To overcome these barriers, I will set short-term and long-term goals to keep me motivated and accountable. Short-term goals may include completing a 5K run within a specified timeframe, while long-term goals may include running a half-marathon or a full marathon. I will also try to join a local fitness group or seek out a workout partner to provide social support and encouragement. To monitor my progress toward meeting my goals and combating barriers and influences, I will use a fitness tracker or journal to log my daily activity, record any changes in my mood or energy levels, and track any injuries or discomfort that may arise during physical activity. By doing so, I can modify my plan as needed and stay on track to meet my physical fitness goals.
Paragraph 1:
As part of my overall health and well-being, I have developed a personal physical activity plan that adheres to current safety guidelines. To assess my own physical activity level, I will utilize the Physical Activity Readiness Questionnaire (PAR-Q). This tool helps determine if there are any health concerns or conditions that may require further attention before engaging in physical activities. By performing the PAR-Q, I ensure that my participation in exercise is safe and suitable for my current health status. Research has shown that using the PAR-Q increases awareness of potential risks and helps individuals make informed decisions about their physical activity choices (National Institute for Fitness & Sport, 2019). With this approach, I can confidently gauge my readiness for exercise and make adjustments as needed, thus reducing the risk of injuries and promoting a safe and effective physical activity plan.
Paragraph 2:
Despite the importance of physical activity, there may be personal barriers, as well as internal and external influences that can hinder the execution of my plan. Time constraints and a busy schedule are personal barriers that can make it challenging to find dedicated time for exercise. Additionally, lack of motivation or feeling overwhelmed by other responsibilities can also impede progress. External influences such as weather conditions or limited access to exercise facilities can further obstruct consistent participation. To address these barriers and influences, setting both short- and long-term goals can provide a roadmap for success. Short-term goals could include dedicating at least 30 minutes of physical activity three times a week, while a long-term goal could involve completing a specific fitness event or achieving a desired weight loss. By establishing clear goals, it becomes easier to prioritize and overcome these barriers and influences, ultimately leading to the success of my physical activity plan.
One method I could use to monitor my progress towards meeting these goals and combating barriers and influences is to keep a workout journal. Recording the frequency, duration, and type of exercise along with any challenges or achievements helps maintain accountability and motivation. By reviewing this journal regularly, I can identify patterns, track improvements, and adjust my plan accordingly. Research has shown that individuals who keep track of their exercise progress are more likely to maintain consistent physical activity and achieve their goals (Dunn et al., 2009). With the help of a workout journal, I can stay on track, stay motivated, and effectively combat barriers and influences that may arise on my fitness journey.