Final Project: Personal Nutrition Exercise Plan

SCI/241
June 17, 2012
Tara Deters

Final Project: Personal Nutrition Exercise Plan Over the last several weeks I have analyzed my current diet and exercise habits, as well as reading up on the USDA Food Pyramid Guide and their exercise recommendations. I have taken what I've learned in this class and what I have learned by doing a little research and I was able to personalize a nutrition, diet, and exercise plan for myself. For starters, I will need to take a good look at my current habits and that affect my nutrition and exercise plan. I like to believe I eat pretty healthy, but there is always room in improve. I'm not big on candy or sweets. I also have a hate for milk, so I only drink milk when I eat cereal, and milk is a needed for calcium and vitamin D. I love the sun so I tend to believe I get enough vitamin D from the sun. My diet consist of chicken, salad, vegetables, fruits and whole grains. Since I have an office job and the only time that I have to actually get away is during my lunch hour, so I'm not very active at work, so that kill eight hour of my day right there. I like to ride bikes and take walks, and every now and again I will roller blade. I can honestly say that I haven't been doing too much of any of this, as it's been pretty busy for me. These activities I do take part in aren't really stimulating, and my heart rate is raising much, because I do it at my pace not as if I'm racing someone. When developing a plan for myself I need to be sure that I have activates that will make my heart rate o up, and breaking a good sweat. Running, yoga, and swimming are exercises you will find in my plan. The goals I create for myself will be challenging yet easy to meet, to ensure I take the time to exercise. The most import nutrition goal I have is to eat breakfast every morning, by doing this is will get my metabolism going, and snack on smaller meals throughout the day, as of right now more days then not all I eat is lunch and dinner, which is causing my body to store everything I eat in fear it will starve. By just doing this my energy levels will get better and go up, and having more energy I will have the motivations to exercise. The exercise goals I have for myself are going to be a little tougher on myself. The first goal I have for myself is riding my bike at least three to four time a week, my development is about a mile in distance, so I will start riding around the development, and they once I'm content with that do the development and then to the industrial parkway across the street, so I'll get about 3 miles in every time I bike. The next goal I have for myself to start running that same path on the days I do not bike. Days that it's raining I can run on the treadmill, and I can also do the same for when I'm not able to bike outside, since I only have treadmill I will run those days. My fiancée is a runner, but just to keep in shape, and I will start running with him, as it will give me the motivation to continue, because working in teams in always better. My third goal is starting Yoga. This is a great thing to do as it not only tones your body, but it also realizes you and frees your mind. This will get my blood flowing, and can help with the high blood pressure I'm starting to have. My last goal is to get back into swimming. I was a swimmer for many years, and It's a great work out for your body. It works on everything, and because you are in water you body weight is much lighter then and you are able to do more, and you just go with the water. Swimming is excellent low-impact exercise, and it is an activity I've loved all of my life, but just haven't been active in it since I graduated from high school. I will be scheduling everything on my cell phone calendar, to ensure I do not have a reason not to complete them. I will be able to work these activities in with my everyday lifestyle as well. The better shape I get into and the healthier I eat the better I will be in the future. If I can prevent certain things from happening, I'm going to jump that the chance. I already have my dietary goals met, all except the breakfast part, this is one of the hardest things for me to get use to doing, but I will get there. I currently use the USDA Pyramid Tracker to keep track of all my activities, and calories. I do not drink much of anything but water and Iced Tea, so this is a good thing. I will be able to keep track of my success is few different ways. My biggest objective is to get back into the clothes I wore this time last year. I will also keep track of my weight training strength. I will keep track of all the miles I bike and run/jog. The most exciting measurement will be when I get my yearly check up for my health insurance, and they test my cholesterol, triglycerides, blood pressure, and heart rate, I want to be sure that everything comes back healthy with good/great results. My plan can be modified for my age. The older I get I'm sure I will have to make some changes, but over all I think that I will be able to achieve more, the more I get into the plan I have for myself. If I do not make these changes now, my long-term effects could be osteoporosis, heart disease, arteriosclerosis, atherosclerosis, arthritis, and worse of all just a poor quality of life. Physics shows that an object at rest stays at rest, but an object in motion takes more force to stop. I think that law works the same for people. That is why I intend on staying in motion.

References
Sparkpeople.com last updated 11-28-09. Last retrieved 11-28-09 from http://www.sparkpeople.com/
USDA My Pyramid Tracker. Last updated 11-13-09. Last retrieved 11-28-09 from http://www.mypyramidtracker.gov/