Enhancing Self-Awareness About Physical Activity and Exercise Levels

Transcription

1 WORKSHEET 8.1 Enhancing Self-Awareness About Physical Activity and Exercise Levels Circle the choice that best describes your behavior pertaining to physical activity. Low Moderate High 1. Level of physical activity at work Level of physical activity at leisure Regularity of physical activity Number of times per week Duration of physical activity,15 min /30 45 min..45 min. 6. Describe the type of physical activity you do: Feedback on Worksheet 8.1 From the point of view of preventing, reducing, controlling, and managing stress, physical activity needs to be rhythmic, aerobic, noncompetitive, and performed for an adequate amount of time. This worksheet should have provided you with insight on your behavior regarding physical activity. If your physical activity levels are low, then you need to increase them. If your physical activity levels are already high, then you need to sustain these efforts and attain regularity. If the types of physical activity you are performing are not holistic that is, if they do not contribute much to all the dimensions including cardiorespiratory fitness, flexibility, muscular strength, and endurance then you need to choose activities that contribute to all the dimensions. Some activities that have been described earlier include jogging/running, brisk walking, cycling, swimming, cross-country skiing, aerobic dancing, and activities involving the use of a racquet. You should remember to include the components of rhythm, aerobics, and regularity in your exercise schedule. chapter 8 Regular Physical Activity and Exercise 183 M08_ROMA3643_06_SE_C08.indd 183

2 WORKSHEET 8.2 Calculating Appropriate Target Heart-Rate Range For physical activity to produce optimum benefits for cardiorespiratory fitness and prevention of stress, physical activity levels need to reach the target heart-rate range for at least 15 to 30 minutes. To calculate your target heartrate range for being physical active: 1. Subtract your age from 220. Call this A Your age = (A) 2. take your pulse in a resting state for 1 minute. To do so, take your pulse for 10 seconds, and multiply this number by six. It is best to record your pulse before getting up from bed in the morning to get a true resting heart rate. You can feel the radial pulse at the wrist toward the side of the thumb (against the radius bone) or the carotid pulse in the neck to the side of the Adam s apple. Use your index or middle finger to feel the pulse. Call this B. B 5 beats per minute 3. Subtract B from A. Call this C. A B (C) 4. Multiply C by 0.6. Call the result D. C (D) 5. Add B and D to obtain the lower end of your target heart-rate range. B + D Multiply C by 0.8. Call the result E. C (E) 7. Add B and E to obtain the upper end of your target heart-rate range. B + E Feedback on Worksheet 8.2 This worksheet should have provided you with an appropriate target heart-rate range specific for your age. When being physically active, it is extremely important to adhere to this target heart-rate range and not exceed the upper limit at any time. This target heart-rate range can be monitored while performing the exercise by taking your own pulse. If you are exceeding the target heart-rate range, then you need to slow down. Another rough method of estimating this is the talk test. According to this method, if you are able to maintain normal conversation while exercising, then you are likely within the target heart-rate range. You need to remain within the target heart-rate range for 15 to 30 minutes in the conditioning phase of physical activity. Only after regular physical activity and exercise for 6 months to 1 year can this period be exceeded. We recommend that you do not exceed this period unless you want to become a professional athlete. It is also important to slowly and not suddenly achieve the target heart-rate range. That is why it is recommended that you initiate any physical activity with warming up and stretching. It is equally important to slowly and not suddenly return to the normal heart-rate range after being in the target heart-rate range for 15 to 30 minutes. Therefore, it is recommended that you complete any physical activity with a slow cooldown. This caution acquires greater significance as you grow older. 184 practical stress management M08_ROMA3643_06_SE_C08.indd 184

3 of a Physical Activity or exercise Program Following are five steps that will help you initiate and sustain a physical activity or exercise program. Read the text associated with each step. In the space provided, write down your own plan as to how you would go about accomplishing that step. Step 1. Determining Your Physical Activity or Exercise Levels An awareness about your physical activity or exercise levels is the first step toward developing your own plan of improvement. In the space provided, based upon feedback from Worksheet 8.1 (page 183), rate your physical activity or exercise levels and write down what, how, and how much you need to improve. Step 2. Checking Before Physical Activity or Exercise Before initiating a physical activity or exercise program, respond to the following questions. If you answer yes or are not sure about any of the following questions, you should consult your physician before beginning a physical activity or exercise program. Is there a history of heart disease in my family? t sure Have I ever been diagnosed to have any heart disease? t sure Have I ever suffered from chest pains? t sure Do I have shortness of breath while climbing up a flight of stairs? t sure (continued) chapter 8 Regular Physical Activity and Exercise 185 M08_ROMA3643_06_SE_C08.indd 185

4 of a Physical Activity or exercise Program (cont d) have I ever been diagnosed to have diabetes mellitus, had high blood sugar or sugar in urine detected, or had complaints of excessive hunger, thirst, or increased urination? Am I a smoker? Am I over 35 years of age and have not exercised regularly? have I ever been diagnosed to have high serum cholesterol levels (particularly LDL (low-density lipoproteins), or bad cholesterol )? Am I taking any prescribed medication(s)? Do I have any other medical problems or disabilities? Step 3. Starting A Physical Activity or Exercise Program Having decided that you want to initiate a physical activity or exercise program, you have to choose an appropriate place. Exercise or be physically active either early in the morning, when your stomach is empty, or late in the afternoon, before dinner. It is important to remember that physical activity habits need to be changed gradually. You should increase the duration of exercise by 1 to 5 minutes every other session. A physical activity or exercise program always has three parts: warm-up, conditioning, and cooldown. You should practice all three stages meticulously. Now is the time to make a plan to start your physical activity or exercise program if you do not already have one. 186 practical stress management M08_ROMA3643_06_SE_C08.indd 186

5 of a Physical Activity or exercise Program (cont d) Step 4. Braving the Initial Teething Problems You will likely feel pain, discomfort, and tiredness in the initial few days of starting a physical activity or exercise plan. To be prepared for these, write down in the following space all the anticipated problems you are likely to face, and how you are going to manage them. This step will help you adapt to change in your physical activity or exercise plan. Step 5. Sustaining Regularity in Physical Activity or Exercise Just as the plant in the pot withers away without regular replenishment by water, any good habit, if not incorporated into a regular plan, does not provide us with complete benefits. Now you should make a plan for yourself as to how you would like to sustain your physical activity or exercise program. chapter 8 Regular Physical Activity and Exercise 187 M08_ROMA3643_06_SE_C08.indd 187