Question

a. Assuming that one is going to make physical activity and/or exercise a priority in their life (or maybe it already is) construct a hypothetical outline of a weekly physical activity and/or exercise program that includes the following information. Provide additional program information if it helps clarify the nature of the program. After each component include a brief comment that explains/justifies your response.

i. Activity (eg., jogging, weight training etc.) and any details that help explain the activity.

ii. Number of sessions per week (eg., Monday, Wednesday and Friday, 3 x weekly)

iii. Duration (in minutes) and intensity of maximum effort (60-90%). (eg., 30 minutes at 75 % effort)

b. Prioritizing physical activity and/or exercise and finding the time to fit it into your weekly schedule might also impact other daily lifestyle behaviors. Discuss briefly.

Answer 1

a. i. Activity - Jogging on the treadmill. Jogging or brisk walking will help in increasing cardiovascular strength and also help in losing fat.

ii. Number of sessions: 5 times a week (weekdays). This will help form a fixed time schedule on working days.

iii. Duration and Effort: 40 minutes at 70% effort. 30-45 minutes of exercise per session is the minimum that requires to be done so as to make a difference to your health. A 70% efficiency is enough to also go through the day to day workload and not get fatigued.

b. Physical activity/ exercise has been proven to boost confidence, resilience, and positive emotions in the body. Regular exercising can reduce symptoms of depression and hopelessness. These factors will help in performing more focused and rewarding work and being generally happy with life.