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Increasing Physical Stamina

Increasing Physical Stamina. Quality Process Improvement HSCI 586 J K. The Problem Statement.

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Increasing Physical Stamina

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  1. Increasing Physical Stamina Quality Process Improvement HSCI 586 J K

  2. The Problem Statement • It takes time and energy to make more energy. To increase physical stamina, time must be spent performing some type of exercise. When time or energy is limited, performing exercise is cancelled. When feeling tired, exercise is cancelled.

  3. The Goal • To increase physical stamina by exercising 5 times a week in an activity that gradually increases the duration of the exercise.

  4. My Lifestyle • Working 12 hour shifts is exhausting. • Teaching community classes requires extra research and preparation. • School work, taking 2 classes. • Laundry, shopping, cleaning is necessary. • Contact with children and grandbaby is a priority. • Exercise has been last priority.

  5. Exercise Before Intervention • Typically, exercise was done periodically and in spurts. • Occasionally running. • Leisurely walks with dog. • Walking constantly during 12 hour shifts at work. • Sleeping 9 and 10 hours at night.

  6. Making Decisions Get Ready for Day Work Home Homework Exercise Lactation The dog TV Committees

  7. Routine Activities

  8. Move the TV to the cellar so it will not be a distraction When doing errands, run from car to building Park far from work and run to building Environmental Walk “Rocky” my dog each morning, 5 times a week. Postpone Evaluation Make better use of time to increase home exercise opportunities Have a process owner, my husband, Frank Keep exercise enjoyable by varying the route Do not exercise on 12 hour work days. Personal Social Support Make exercise productive by getting dog walked at same time. Involve my 2 daughters who are runners and value that exercise.

  9. The Schedule Change • Looking at all options, I found that the most compelling would be to run with the dog each morning, 5 times a week. No one is at home on those mornings and I would have to take the dog out. If I did not do this, the dog would annoy me to do so or go to the bathroom in the house. Also he needed to be fed, so he would be very annoying to me to get us outside.

  10. The Schedule Change • To help prepare me for running regularly, I would park far from work and run that 2 minutes from the parking lot to the building. I would also do this when shopping because these short bouts of running are easier to do mentally and physically.

  11. Exercise Frequency

  12. The Results • Up until day 27 I had many missed days of running, but always remained within the control limits. Although I was making increases in the distance I was running, there was no statistical improvement. After day 27 I began crossing the UCL which demonstrated significant improvement in my running. • Around day 43, my foot was hurting from running and I fell below the UCL. After recovering from that I made significant improvements and can now run 1.5 miles easily. • .

  13. Results • The most beneficial change I made was running with the dog, and taking the responsibility for the dog. • It was difficult the first 3 to 4 weeks to be motivated to run, but after that it started to feel good and I looked forward to running. • I notice an improvement in my stamina and an even greater improvement in my ability to run.

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