beh3

BEHAVIOR CHANGE 1

Behavior Change and Seven-day Activity

Kaytlin De Los Santos

FIU

BEHAVIOR CHANGE 2

Where the behavior change occurred

The targeted behavior change, doing physical exercise, will be done at home or around the

home area. I plan to execute the change in a gradual way that will match the body activity tolerance.

This will be by starting with a few and simple exercises and increasing the intensity and number

with the days of the week.

What were you doing before/during /after the behavior?

Before the beginning of the physical activity exercise, I used to do normal daily activities.

Usually, waking up in the morning to take heavy breakfast, driving to work and coming back to

have a rest in the evening. In addition, I was taking three heavy and fatty meals in a day while

most of the times moving from one point to the other was majorly by driving. During the exercise,

the initial activities included beginning to walk to nearby places such as meal points, waking up

an hour earlier, coming home early. Sit-ups, riding a bike, press-ups will be done throughout the

exercise. After the exercise, the number of meals taken will be reduced, maintain the exercise and

consider joining a gym.

Who was with you?

Usually, I will do the exercise with my family members and friends who are also having

elevated BMI.

What motivated you to engage in the behavior?

The motivation of the behavior change would be the desire to have decreased weight and

maintained health for better performance.

BEHAVIOR CHANGE 3

Any additional stressors you were experiencing?

Meeting the medical expectations as indicated by the doctor.

Day1: In the house, wake up early, do 10 press-ups in the morning, walk to the restaurant

at the workplace, arrive home early and ride once over 3 km with my family and friends. Do 10

sit-ups before sleeping.

Day 2: In the house, wake up an hour early, do 20 press-ups in the morning, walk to the

restaurant at the workplace, arrive home early then do bike riding over 3 km for two rounds with

my family and friends. Do 20 sit-ups before sleeping.

Day 3: In the house, wake up an hour early, do 20 press-ups and run for 1 km in the

morning, walk to the restaurant at the workplace, arrive home early then do bike riding over 3 km

for two rounds with my family and friends. Do 20 sit-ups before sleeping.

Day 4: In the house, wake up an hour early, do 30 press-ups and run for 1 km in the

morning, walk to the restaurant at the workplace, arrive home early then do bike riding over 3 km

for two rounds with my family and friends. Do 30 sit-ups before sleeping.

Day 5: In the house, wake up an hour early, do 35 press-ups and run for 2 km in the

morning, walk to the restaurant at the workplace, arrive home early then do bike riding over 3 km

for four rounds with my family and friends. Do 35 sit-ups before sleeping.

Day 6: In the house, wake up an hour early, do 40 press-ups and run for 2 km in the

morning, walk to the restaurant at the workplace, arrive home early then do bike riding over 3 km

for four rounds with my family and friends. Do 40 sit-ups before sleeping.

BEHAVIOR CHANGE 4

Day 7: In the house, wake up an hour early, do 40 press-ups and run for 2 km in the

morning, walk to the restaurant at the workplace, arrive home early then do bike riding over 3 km

for four rounds with my family and friends. Do 40 sit-ups before sleeping.

BEHAVIOR CHANGE 5

References

Owen, N. (2018). Too much sitting and too little exercise: sedentary behavior and health. Revista

Brasileira de Atividade Física & Saúde, 23, 1-4.

Kay, T. (2016). Qualitative research and impact on sport, exercise, and health. Routledge

handbook of qualitative research in sport and exercise, 424.

Moffat, F., & Paul, L. (2018). Barriers and solutions to participation in exercise for moderately

disabled people with multiple sclerosis not currently exercising: a consensus development

study using nominal group technique. Disability and rehabilitation, 1-9.

Johnson, D., Maylin, E., Hair, C., Kraemer, T., Lau, M., & Sahathevan, R. (2018). A systematic

review of stroke, delirium, and allied health interventions; an exercise in futility.