Progress Report – Health Behavior Change Contract

Progress Report – Health Behavior Change Contract

Goal:

To improve my physical fitness, reduce weight, reduce stress, improve my mood, and overall physical and mental well-being; I will walk on my treadmill for one hour every day, five times a week, from May 29, 2023, to June 18, 2023.

Accomplishment:

So far, I have managed to run continuously for 25 minutes on the treadmill while taking 2-minute breaks. I will increase my endurance to 35 minutes in the next five days and 45 minutes by the end of the next five days. I have also been able to achieve 10 minutes of concentration during my morning meditation before my mind gets distracted. I am yet to start on my gardening to reuse the wastewater from my kitchen.

Successful Strategies:

• Having a clear schedule for the next day, from the point of waking up to the end of the day
• Recording my progress and congratulating myself for any milestone I have achieved
• Gradually increasing my endurance during walking on the treadmill

Resources:

• The MyFitnessPal app
• The CDC’s website on Physical Activity

Obstacles:

List either of the following:

At least 2 obstacles that you successfully overcame as you worked towards achieving your goal and how you overcame them: OR

• Bored to run daily on the treadmill: I felt bored with exercising in the first few days and could easily give up. I then read about ways to overcome boredom and learned that using exercise reminders and alarms could easily push me to exercise and meditate. I used the MyFitnessPal app to set the exercise alerts. Evidently, smartphone app alerts support adherence to home-based exercise (Arensman et al., 2022). I also used guided workouts and a meditation timer from the MyFitnessPal app to improve my consistency.
• Lack of enough time to exercise and meditate: In the first few days, I struggled with waking up and getting enough time to exercise and meditate. I later realized that having a weekly plan with strict and specific times for walking on the treadmill made it easy for me to create time and stick to my treadmill walking goal.

at least 2 obstacles you encountered but were not able to overcome and how you could overcome them in the future.

Reflection:

1. Summarize what your group suggested.

My group suggested that I integrate other physical exercises into my treadmill walking routine.

1. Summarize your progress to date:

This week, I have improved my endurance on the treadmill with up to 25 minutes clocked in one time walking on the treadmill without resting. A strategy I used recently was gradually increasing the intensity of walking and time walked in one time which was actually a success.

1. Strategies for Upcoming Week and beyond: Take a look at the upcoming couple of weeks and describe any challenges you anticipate; PLAN for them with a strategy to maintain progress towards your goal.

Challenges

• Two-day early morning work meetings
• Overcoming the 30-minute plateau

Strategies

• Adjust the time I go to bed to be a bit earlier so I can wake up earlier than usual.
• Focus on increasing my walking endurance in phases of two extra minutes per day.

1. Reflect on the process you are experiencing. Is it what you expected? Is it easier or harder? How could this experience help you assist others?

I have been able to improve my endurance on the treadmill by up to 30 minutes. I never expected it even to last 10 minutes. In the beginning, it was hard to do, but I feel 30 minutes of continuous walking is getting easier. I will seek to achieve the 45-minute continuous walk this week. I have so far gained experience on how to remain consistent with exercising, and I feel I can assist others.

References

Arensman, R., Kloek, C., Pisters, M., Koppenaal, T., Ostelo, R., & Veenhof, C. (2022). Patient Perspectives on Using a Smartphone App to Support Home-Based Exercise During Physical Therapy Treatment: Qualitative Study. JMIR Human Factors, 9(3), e35316. https://doi.org/10.2196/35316

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Please answer the questions provided. Use the questions to summarize the progress you have made to date.  Be prepared to share in ZOOM sessions for week 3.

1. Goal: Re-state the SMART goal from your Health Behavior Change contract ( if it was not correct or specific in your week 1 assignment, correct it here in this assignment.).
2. Accomplishment: Describe briefly the progress you made towards your goal. Indicate if you have met any of the short-term objectives. Be specific.  For example, if your goal had to do with weight loss, don’t just indicate that you lost weight; include how much weight you lost if you have not made any progress, state that.
3. Successful Strategies: List at least 3 strategies that you have found useful to you as you work towards your goal.
4. Resources: List what resources from your contract you have used. 
5. Obstacles: List either of the following:

• at least 2 obstacles that you successfully overcame as you worked towards achieving your goal and how you overcame them: OR
• at least 2 obstacles you encountered but were not able to overcome and how you could overcome them in the future.

6. Reflection:

Summarize what your group suggested

Summarize your progress to date:  Describe your progress this week towards your goal attainment.  Describe one strategy you used recently to change the health behavior and whether it was helpful or not.

Strategies for Upcoming Week and beyond:  Take a look at the upcoming couple of weeks and describe any challenges you anticipate; PLAN for them with a strategy to maintain progress towards your goal.

Reflect on the process you are experiencing. Is it what you expected?  Is it easier or harder?  How could this experience help you assist others?