My Physical And Activity Recovery Log

Living a healthy lifestyle is not always easy. People have busy lives with work, school, family and taking care of their home. However, when committing to a healthy diet and exercise, it can be one of the smartest decisions you will ever make. By becoming healthier, you give your body the fuel it needs to run efficiently, maintain a proper weight, reduce the chances of disease, and live a longer life. I am guilty of having a lifestyle that creates very little time and commitment toward eating healthy and exercising. However, by setting goals to accomplish within a certain timeframe, I believe I will be able to get back on track by this summer. This paper will contain my personal health related physical fitness goals starting immediately.
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Nearly all studies show that sleep deprivation leads to changes in your mood and limits daytime functions (Bonnet & Arand, 1995). When you do not obtain the correct amount of sleep, this leads to daytime impairment and sleepiness. My Physical and Activity Recovery Log indicated that when I did not get enough sleep, I felt tired and drained the following day with various mood swings. I sometimes find myself trying to make up for lost time on the weekends but revert back to losing sleep during the week days. I plan to determine a specific time to go to sleep each night by measuring the proper hours of rest needed in order to function properly the following day and not feel sleepy. With a busy lifestyle and schooling, these goals must be attainable in order for me to stick with them. By making sure that I go to bed by midnight each night, I should be able to get at least eight hours of rest. The National Sleep Foundation has determined that seven to nine hours of sleep, for my age group, is appropriate (National Sleep Foundation. n.d.). I plan to incorporate this schedule into my life right away and to stick with it for good. I am setting a time frame, of obtaining the proper bed time of midnight, at least on a schedule running Sunday night until Thursday night. This gives me a break during the weekend hours that I could stay up a little longer

In 2004, over 38% of women were trying to lose weight while over 30% of Americans were obese (Kruger, Galuska, Serdule & Jones, 2004). Clinical trials have shown that by reducing your weight, you can reduce the risks involved in diseases. In order to reduce weight, one must decrease caloric intake, eat healthier, and increase physical activity. Federal Guidelines for adults show that we should participate in at least 22 minutes of moderate-intensity exercise, 11 minutes of vigorous-intensity exercise a day, and at least two days a week of muscle-strengthening activities (W. Hoeger & S. Hoeger, 2013). By obtaining more sleep and eating healthier, I hope to have more energy and be able to reduce my weight. My plan is to start out slow by using my Wii Fit. By doing low energy exercises, and gradually increasing the intensity, I feel I will have a better chance to complete the exercises and continue to progress toward my goals. I have found in the past that pushing myself too hard in the beginning usually ends with failure. I will keep a chart of my daily weight and exercises performed to be able to measure my progress. I will incorporate at least three days a week of in-home exercise until summer and then gradually increase during the summer months when I’m able to be more active. I would also like to incorporate going to an outside gym to use the treadmill at least one time a week for a more vigorous-intensity activity. I would like to