Increasing Exercise Gradually

Problem Statement

Before project: Exercise was 1x/week, for about 10 min and sometimes nothing.

Overweight

* Stress * Quick tired

* Back problem ……………. & so on. Little exercise per week leads to

muscles weakness, which leads to easy falling.

Factors sharing with exercise

Organizing Time Motivation

Environmental Changes

•Wake-up on time•Put daily activities on schedule especially exercise time

•Weight loss•Good Sleeping•Easy and free move

•Move to another house•Joined the gym , Buy a car

6-7 am Wake-up, Take a shower, Pray, and Preparation to breakfast

Extra time

7-8 am Breakfast, Check e-mail 8-9 am Baby care 9-10 am Reading international newspaper Extra time 10-11 am Study 11-11:30 am Still with baby 11:30- 12 noon House cleaning, and Take a lunch 12-1 pm Transportation to school Extra time (lost

more time in public transportation)

1-5 pm In the school 5-6 pm Transportation to home Extra time 6-7 pm Cook for dinner 7-8 pm Take a diner with family After 8 pm Study with children then myself

Routine Weekday Schedule

Identify Areas of Intervention

Target 6:00 am and 10:00 pm time slots

Transportation is waste of time.

Schedule exercise in advance

Vary exercise activity (decrease strain)

Join the gym 2 days/wk for one hr.

Project Plan:

Timeline – 10 weeks (9/1/02-11/10/02)

Goals:– to increase and sustain average daily

exercise time– to develop a more permanent exercise

routine – to lose weight

Data Collection

Date Type(s) of Exercise Time of Day

(M,A,E) Duration in

minutes Weight change

from outset (T,Th.)

Presence of gym.

Exercise Project : Hoda Elebiary

Date Day Type M/A/E Duration Wt Loss Companion Exercise?9/2/02 Mon walk A 30 Yes9/3/02 Tue walk M 30 0 Yes9/4/02 Wed No9/5/02 Thu walk M 25 0 Yes9/6/02 Fri No9/7/02 Sat No9/8/02 Sun walk A 35 Yes9/9/02 Mon No

9/10/02 Tue walk M 25 -0.5 Yes9/11/02 Wed No9/12/02 Thu walk E 30 -0.5 Yes9/13/02 Fri No9/14/02 Sat No9/15/02 Sun walk E 45 Yes9/16/02 Mon walk E 25 Yes9/17/02 Tue -1 No9/18/02 Wed walk E 25 Yes9/19/02 Thu 0.5 No9/20/02 Fri walk A 20 Yes9/21/02 Sat No

Results:

Weekly averages of daily exercise time fall within upper and lower control limits

Average Exercise Time Per Day

0

10

20

30

1 2 3 4 5 6 7 8 9 10

Week

Minu

tes/Da

y

Avg Min/Day UCL LCL

Time in Between Chart

Time in Between

0

1

2

3

41 7

13 19 25 31 37 43 49 55 61 67

Days

Len

gth

of

Fai

lure

Days of Success UCL

Other Analysis:

Weight Loss During Exercise Program

-15

-10

-5

0

5

Time (2 measures per weekx 10 weeks)

Wei

ght C

hang

e Fr

om O

utse

t

Percentage of Ex. Type and Time

Percentage of Ex. Type

Row48%

Walk52%

Exercise Time

Morning24%Evening

34%

Afternoon42%

Outcomes

Average daily exercise increased from 1x/week to 3x/week, primarily through addition of walking regimen.

Average minutes per day of exercise increased from 10 min./day to 30 min./day.

Weight decreased by about 10 lbs. In 10 weeks.