Workout: We did the fitness appraisal which consist of muscular, cardio and flexibility exercises. I did the wall squat, front plank, curl-ups, chair dips, side hops, push-ups and a 12 minute run.

Workout: We did the fitness appraisal which consist of muscular, cardio and flexibility exercises. I did the wall squat, front plank, curl-ups, chair dips, side hops, push-ups and a 12 minute run.

How much sleep should you be getting every night?

7 to 9 hours

Are you getting that much?

Unfortunately, no.

If not, what could you do to ensure that you do get enough sleep?

Manage my time more efficiently.

What are three serious health effects related to insufficient sleep? 

• Type 2 diabetes
• High blood pressure
• Heart disease

How does your exercise program fit into your weekly schedule?

In theory, it fit in my schedule pretty easily. But it isn’t that easy in practice.

Comment on how easy or hard it is to find the time to exercise.

It’s hard to find time to exercise because I invest the free time I have in my studies.

What are your stress levels before and after exercise?

Before: My stress level is above average because of my performance issues or my mind focusing on deadlines and assignments.

After: My stress level is low because I’ve clean my mind of all thoughts and focused solely on the sport.

What have been some major barriers so far in your activity plan?

School: I have a lot of classes (9) and assignments to manage which doesn’t leave more time for sport.

Traveling time: Travelling by public transport to work and school reduce the amount of free tie I have for fitness activities.

How have you adapted your plan to overcome these barriers?

Yes.

What solutions have you found?

I’ve tried doing some muscular workout in the morning as I wake up. I also started using my bike to run some errands and go to work.