Increasing Physical Stamina

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
Lactation
The dog
Exercise
TV
Committees
Homework
7
Routine Activities
Routine Activates Routine Activates Routine Activates Routine Activates Routine Activates Routine Activates
List of Routines and Periods of Reoccurrences List of Routines and Periods of Reoccurrences List of Routines and Periods of Reoccurrences List of Routines and Periods of Reoccurrences List of Routines and Periods of Reoccurrences List of Routines and Periods of Reoccurrences
Activities that repeat 2 or 3 times a week Activities that repeat 2 or 3 times a week Activates that repeat 2 times a week Activates that repeat 2 times a week Activities that occur 2 or 3 times a week  
Time of day Activity Time of day Activity Time of day Activity
700 wake and get ready for work 500 wake and get ready for work 700 wake, TV
0830 to 1530 commuting and working 0600 to 2000 Commuting and working in hospital 0900 to 1000 walk dog
    2000 to 2100 socializing and eating 1000 to 1300 Laundry, shopping cleaning, homework
1630 to 1800 Homework or professional work 2100 call elderly mother 1300 to 1400 walk the dog
    2200 Bed 1400 to 1800 Socialize, homework
1800 to 1930 Dinner     1800 to 1930 Dinner
        1930 to 2130 Homework or professional work
1930 to 2100 Computer time or homework     2130 Call elderly mother
2100 Call elderly mother     2200 Bed
2200 Bed        
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.