Reflection Paper
Discuss the application of your action plan. Analyze your plan and your performance. Use the above questions to start your self-reflection. How would you modify your plan to improve your outcomes moving forward? What would be your next step in pursuing overall wellness for yourself?
How might you encourage others who would like to reach the same goal? What tips/tricks might you offer to support their success?
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Nandy Dalmace
Medical Self Assessment
Friday 31st March, 2023
Part 2: Action Plan
I know engaging in healthy behaviors like exercise is crucial to maintaining a long and
happy life. To better my health and fitness, I have created a SMART goal. My SMART goal is to
engage in 150 minutes per week of aerobic activity at a moderate level as also engage in Musclestrengthening exercises as recommended by the Centers for Disease Control and Prevention
(Amatriain-Fernández et al., 2020). These exercises reduce health-related risks while providing
numerous health benefits, which include reduced risks of chronic diseases and promoted mental
health. However, various human barriers limit people from being physically active. Creating a
SMART plan and following the steps can make physical activity a regular part of our routine and
reap the many health benefits of it.
To create a SMART goal, it’s advisable to ensure that these goals are specific,
measurable, attainable, relevant, and time-based. For my fitness goal, I must create a routine
incorporating physical activities into my daily life to achieve my goal. First, I will evaluate my
current schedule and identify the time I can dedicate to exercise. Secondly, to stay on the truck
and remain motivated, I will join a fitness group or enlist a workout buddy to provide social
support and motivation. Additionally, to make sure that my exercise is measurable, I will adopt
using a fitness tracker to monitor my process for two weeks. This approach will ensure that I
meet my goals; if not, I will make necessary adjustments to my routine to stay on the truck.
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Exercise should be enjoyable and suitable. As a result, I will select those activities that I enjoy
doing and that align with my fitness goal. For instance, these activities may include cycling or
swimming, which provide a full-body workout.
Another plan I intend to make is to invest in fitness equipment that will allow me to
exercise at home, eliminating the cost barriers of joining gym membership or fitness classes. In
addition to my fitness schedule, I intend to make dietary changes. These changes must align with
my Fitness goal. I will be keen to an avoid a lot of snacks that increase unnecessary calorie
intake but rather take a balanced diet that involves a balanced intake of fruits, vegetables, lean
proteins, and whole grains. Finally, I will need to set timelines that I will use to check the
progressive steps I am taking to meet my fitness goal. My first timetable will be engaging in
highly rigorous aerobics and muscle-strengthening activities. This timetable will be divided into
75 minutes activities twice a week and will last for the next six months. To examine my
schedule’s effectiveness after this period ends, I will evaluate my progress and adjust my routine
if needed.
Display of Plan Schedule deadline
SMART GOAL
DATE/DEADLINE TO TAKE EFFECT
Engage in 150 minutes per week Activity
consistently
0500 hours April 1, 2023
Adopting a fitness tracker to establish progress
In two weeks. That is by April 15, 2023
Gradually Invest in fitness equipment
In a Year. That is by March 31, 2024
Change of Diet
Beginning on April 1, 2023
Milestone to achieve
Assessment of body changes every 3 weeks
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Reference
Amatriain-Fernández, S., Murillo-Rodríguez, E. S., Gronwald, T., Machado, S., & Budde, H.
(2020). Benefits of physical activity and physical exercise in the time of the pandemic.
Psychological Trauma: Theory, Research, Practice, and Policy, 12(S1), S264.
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