Closing Phase

It is the time to close my blog.
Honestly, I feel very stressed on this week.
On the assignment deadline and presentation is on next week.
Final is coming soon too. I felt like overwhelmed. T__T
But luckily I still manage to find out sometimes to do my physiotherapy and jogging =)
I played the badminton on this week as well.
It is still fun to me. =)
I think I will continue exercise although I do not have to do so. HAHAHA
Exercise really helps me a lot although I do not know why it did not contribute to lose my weight!
Anyway! That is not the main point! Hahaha.
The most important things is I felt I really improved my stamina and sleep quality. =)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tuesday:
Resting Pulse Rate: 61 per minutes
Pulse Rate after exercise: 154 per minutes

Friday:
Resting Pulse Rate: 66 per minutes
Pulse Rate after exercise: 162 per minutes

I continue switch off my light at 11.45pm.
I feel like I fall asleep immediately after getting on the bed as I very tired on this week.>_<
Besides, as I mentioned before my body fat is slightly higher than normal people and I wish to reduce in the end of the semester. But I did not go for the body fat check up again. I will try to check it again after my final.=)

Moderating Phase 8

I played badminton this week and jogging for three times on this week!
Maybe just after all the midterm I felt like having more time to do exercise. LOL
I found that I love to play badminton so much after I play it with my housemates!
I was so happy because they promise me to accompany play badminton for very week.=D
Of course, the housemate who wants diet also accompany me to continue with jogging.
I love the lifestyle now.
My parents also very happy with my lifestyle nowadays.
Sleep earlier.
Exercises more.
My mum said: "This is the daughter she want!!" LOL
I'm quite happy in this week too. HAHA

Let you all see a ugly photo which taken by my housemate.>_<
I don't feel like upload because it is really very ugly. >"<
But she forced me to upload. T__T

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday:
Pulse rate before exercise: 68
Pulse rate after exercise: 162

Tuesday:
Pulse rate before exercise: 66
Pulse rate after exercise: 159
Thursday:

Pulse rate before exercise: 60
Pulse rate after exercise: 158

I switch off the light on every 11.45 pm.
I fall asleep very fast after I am getting in bed.
I felt very energetic this week as well=)

Moderating Phase 7

Oh yeah.. My friends came to find me at last week
We really had fun during that week.
I was so happy because I really didn't meet them for more then half years!
We are so close during high school and always hang out together
It is really sad to me to separate with them =(I can't even find a good friend in my Uni
Really hope we can become the classmates again!!
But it is impossible.. HAHA
They are really sweet to me
Because they know I need to exercise every week so they also try to spend one day at home with me.
On that day, we didn't go shopping but go jogging together
It was extremely fun!!!We keep laughing at each other about our running pattern and ask the person who stop jogging 1st to treat for dinner!!Luckily I'm not the one who stop 1st=P
so...I get the free dinner on that day!!HAHAHA
The pulse rate before jogging for me is 70 and after jogging is 162
They help me take a photo before we go jogging=D

Look nice is it??HAHAHAHAHAA
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Monday (before they come):
Resting Pulse Rate: 70 per minutes
Pulse Rate after exercise: 166 per minutes

Friday (the day we jogging together =D):
Resting Pulse Rate: 70 per minutes
Pulse Rate after exercise: 162 per minutes

Sorry I slept very late for this week as well because we spend all of the time on chit chatting.
But I really very happy!!!>_<


PS: forgot to mention, I HIT MY TARGET!!!!
My pulse rate after exercise was 162 per minutes which are within 147 to 162!!!!
WOWWWWW~~!!!!!HAPPY~!!!!>_<

Moderating Phase 6

I didn't jog for last week because the surrounding full with the problem of haze.According to NEWS NZ (2013), this haze is originated from the fire of Indonesia. (http://news.msn.co.nz/glanceview/319130/indonesian-fires-cause-haze-crisis-in-singapore-and-malaysia.glance). 

By the way, from the report of Norway official website of Malaysia (2003), the Air Pollutant Index (API) level of Kuala Lumpur is about 198 which nearly to very unhealthy.

Many of the school and Universities had closed because of this problem.

Unfortunately, UCSI didn't close on that few days.I get sick because of haze.

My throat became dry and itch when I going out to UniBesides, my eyes were getting dry because of haze too!It is extremely uncomfortable.

I can see people wear mask everywhere when I am going out.Actually, I don't like to see people wear masks, because I think this add on the feeling disacquiantance because of their facial expression is being hidden by the mask.I can't see my friends smile to me when we met on the road.I felt weird when we are hidden from the mask.

However, wearing a mask is a SHOULD during that periods of time because these haze is really hazadous to our health.According to National Environment Agency (2013), haze particles can affect peoples' heart and lungs especially for those who have lung diseases or  heart diseases such as asthma and heart failure.  (http://app2.nea.gov.sg/anti-pollution-radiation-protection/air-pollution/faqs-on-the-haze)

Sadly, the acute death rate among the elders was increased by 70% when API increased to 210 which excluded deaths due to accidents or violence (Chan, 2013).

In short, I don't dare to jog because exercise makes me breath more frequently because I need a lot of oxygen.
However, the air is not healthy to breath so I choose to only stay indoor and do my physiotherapy on that week.Happily, I also sleep very well even if I only do the physiotherapy without jogging and up and down exercise.=)

Health Report

During the haze, our Uni pharmacy students held the12th Annual Public Health Campaign at Ipoh, Perak on that weekend.
I was asked by my friend to have a health check at MPH because they are rehearsing the health campaign at MPH in Uni.
Thus, I did the free health check of my waist to hip ration, blood pressure, body fat tests and Urine test.
Overall, my health condition is quite normal
But, "shamly" to tell that my body have too much of fat although my BMI is normal>_<
I feel so embarassed to tell u guys about my weight>_<
Plus, my body fat is too muchT__T
I will try to avoid fatty foods and fast foods.
Hope my body fat can become normal by the end of this sem>.<

<

Moderating Phase 5

I do not have much time for this week's case I had lots of midterm in this and the following weeks
Stress to the maxxxx=(
However, I manage to find some time to do my physiotherapy and jogging as well
The pulse rate for this week was increased to 172 again.. = (
Resting pulse rate is 76.
I sleep extremely late recently.
Not even five hours per day.
I'm tired. T__T

The Following Week

The extended my physiotherapy to 40 minutes each day of this week.

I did it twice a week.

There is no much difference for this week.

Just I didn't feel muscle pain after jogging anymore. Haha.

It is a type of improvement for me also ^o^

After 30 minutes' jogging and rest

I  use the staircase exercise up and down to measure my pulse rate again

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday:

Pulse Rate before exercise: 70

Pulse Rate after exercise: 169

Friday:

Pulse Rate before exercise: 68

Pulse Rate after exercise: 168

I switch off the light at 12.15am too! But the problem of insomnia looks like disappear.
I fall asleep after getting on bed and I felt more energetic compared to last time!=)

~~Small Rewards~~

Because of my small improvement
I decided to buy a cloth for myself as a reward as I saw it at Sungei Wang, Bukit Bintang.>_<
Hahaha..
I really like this cloth very much and it is only RM15!!!
But my boyfriend said I used this as an excuse to buy cloth.>_<
He always scolds me as he thinks I keep buying clothes and it is a kind of waste.
He only buy once a year (when Chinese New Year>_<lll)
Anywhere, I am not using his money so he can't stop me. Muahahahaha

The following week

I did the physiotherapy on Tuesday but din't go  for jogging because it is quite late already after I back to my house. Personally I do not like to take dinner after 7pm so I planned to go for jogging for the other day.
Since Mr James keeps encouraging us to use the keek.com website..
Then I also used that to prove that I really did the physiotherapy>.<
It is actually like the yoga but I only can do for one position but can't do the other side
Here is some video for show:
https://www.keek.com/LizhenTeo/keeks/Fvbrcab
This exercise I did about 10 to 15 minutes, and it is quite comfortable to do this exercise because my back is quite "sour" for that day and it really relief my pain after doing this!=)
After that I proceed to the other exercise which my doctor instructed me to do
https://www.keek.com/LizhenTeo/keeks/yBbrcabThis exercise is quite difficult to me because I do not manage to resist my own body weight >.<
My hand is extremely "sour" when doing this exercise
I did not persist too long for this physiotherapy because I really unable to continue with it>.<
I did it like about 7 to 8 minutes
Then, I go for the most easiest exercise that you all also will do
https://www.keek.com/LizhenTeo/keeks/yBbrcab#eIbrcabThe video unable to record my whole body but it is the normal stretching exercise
but I also only can bend to right side due to my bone problem
I did this for quite long maybe more then 15 minutes because it is quite easy><
I failed to jog for this week because when I planned to jog, the weather is not allowing me to do so by the rain>.<
Then, I go for swim when the rain stops =D
I sleep quite well after I did the exercise and the problem of insomnia like disappear
I test my pulse rate on the other day too
My pulse rate was drop to 169 this week!!=D
I was so happy about my improvement >.<
Although I didn't go for jogging but I always try to use the staircase to train myself when going to class
I try my best to sleep earlier also
I believe all of this was contributing to my improvement
I will buck up for the following weeks
GOOD LUCK TO MYSELF AGAIN=D

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tuesday:
Resting Pulse Rate: 78
Pulse Rate after up and down exercise by staircase: 176

Saturday:
Resting Pulse Rate: 72
Pulse Rate after up and down exercise by staircase: 169

I forced myself to switch off the light at 12.15am as I know so many negative consequence of lack of sleep>_<
However, I face some difficulty to fall asleep on the first few days too.
But things are getting better.
I did not know what time I fall asleep exactly but I feel like I use less time to fall asleep>_<

The Second Week=)

I had done my physiotherapy as well as jogging last week.
However, I could not sense or get any improvement yet.
In addition, my body was still very "sour" after I did the exercise.
I did slower down my speed for my jogging in order to run for a longer time so that I could persist for a longer time.
I had ran about 30 minutes
After that, I stop at the staircase somewhere in my condo's area to test for my pulse rate
However, my pulse rate was increased to 180 for this time!
I was astonished with the result..
Nonetheless, I believe this may because I'm getting stressful recently since I had a hard time to cope with the high amounts of works and assignment. According to American Heart Association (2013), stressful life events can actually increase the heart rate as well as the blood pressure. However, not getting enough sleep can also increase the blood pressure (Warner, 2011). Hence, I believed that the causes of my pulse rate increased are not getting enough sleep because of burning midnight oil quite often in order to finish my assignments before the deadline.
From the research, I found that high heart or pulse rate can increase the risk and possibility of getting heart attack (American Heart Association, 2013). I'm seriously concerned about my body condition.
I hope my condition will change better and I definitely will work harder on sleeping early as well as engaging in more exercise. 

Again, Good Luck to me!!!=D

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Resting pulse rate: 84
Pulse rate after exercise: 180
I switch off the light around 12.45am too.
I still use quite lots of time to fall asleep =(

The Starting Week

The beginning of always the hardest!! I am so sorry to say that I failed in my mission!! T__T
It is so sad to say that I only jogged for 10 minutes per week. =(

I was so exhausted after the running. Even though I only have a little bit sweat=="

 It is really very exhausting and my heart was so pain>.<

Then, I did not combine the physiotherapy with jogging. After I ran for 10 minutes, I have already given up and get back to my room. After that, NOTHING!!>_<
Although I only ran for 10 minutes, but I was so exhausted for the whole day. I felt breathless for quite long. Thus, I failed to combine my physiotherapy with jogging.
Between, initially I planned to exercise twice a week but I failed to do so.=(

This is because I'm suffering with my assignments. Not to say I want to procrastinate but I really do not know why I always used lots of times to finish a little thing.
Everyday when I came back from class, I will tell myself I need to exercise later.
However, I will end up with reading the journals for the whole day but come out with nothing for my assignment or addicted in facebook. =(
Although I failed for my first week, I also won't give up!
Hope I can achieve my goal for this week and meet my commitments in the behavior change's contract !
GOOD LUCK TO MYSELF!Fighting!!=D

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
My resting pulse rate: 78 per minutes
Pulse rate after up and down exercise using staircase: 177 per minutes
I switch off my light on 12.45 a.m.
I used quite lots of time to fall asleep and I felt tired on this week too=(

Baseline observation~~

This Thursday, I was exercising with my housemates as I want to do my baseline observation after I did the physiotherapy for around 10 minutes=D
She keeps laughing at me after she knew I want to use pulse rate measurement to measure my improvement.
But she also follows what I do as she also wants to strengthen her body plus keep fit. =P
(sorry to tell your secret here ;D)
We count our resting pulse rate at the hostel before we go out, my resting pulse rate was 80 per minutes.
Then, we go out for jogging ;D
Honestly I jog for only a few minutes because I felt exhausted after running. >_<
After that, I rest for a while and go to the staircase to do the up and down exercise to measure my pulse rate after exercise.
My pulse rate after exercise is 172.
After two days, which are today, I continue with my baseline observation again
The result is quite similar~
Pulse rate before exercise: 80 per minutes (which are the same as last time)
Pulse rate after exercise: 168 per minutes (can I count this as an improvement??>_<)

I still sleep quite late recently. However, I tried to sleep at around 1am.

After research~~

 Actually, after I changed the topic I only discuss with Mr. James.He advised me to try to combine exercise with sleep as my goal for this semester. 

This is because exercise can actually help to improve the quality of sleep.This is because exercise can actually help to improve the quality of sleep.This is because exercise can actually help to improve the quality of sleep.According to the CEO of the National Sleep Foundation, David Cloud (2013), exercise is actually great for sleep and it can help people to improve their sleep quality. There are more than 76% of exercisers report that their sleep quality was very good or fairly good compared to non-exercisers (National Sleep Foundation, 2013). Non-exercisers also tend to be more excessively sleepy than the people who have exercised regularly and the sleepiness was clearly interferes with many non-exercisers safety and quality of life (ScienceDaily, 2013). Poor Sleeping quality or not enough sleep is actually hazardous for our health. Lack of sleep will not only contribute to tiredness, but it also can reduce our immune system and it can increase the risk of obesity, diabetes and cardiovascular diseases (Morgenthaler, 2012). 

Since they are so many negative effects if I not get enough sleep, so I decided to stick back to my original plan, sleep before 12am but with the aid of exercise. =D

Since they are so many negative effects if I not get enough sleep, so I decided to stick back to my original plan, sleep before 12am but with the aid of exercise. =D Since they are so many negative effects if I not get enough sleep, so I decided to stick back to my original plan, sleep before 12am but with the aid of exercise. =D

Besides that, I had done some research order to make sure which kind of exercise suitable to me. According to Nuffield Orthopaedic Centre (2007), stretching and strengthening exercise for spine is the best choice for scoliosis and there are no restriction of exercise scoliosis patients. In addition, scoliosis patients' condition would not get worse if They engage in activities such as running and jogging. I also consulted my main doctor about my condition. He actually encourages me to do more exercise to strengthening my body. Thus, I can stick to my plan as doing physiotherapy which can strengthen by spine and also jogging as it is most convenient to me. >_< 

Ways to measure my improvement^o^

It is a bit aimless if you do not have the measurement to measure your improvement.
As I wish to exercise twice a week with the goal of becoming healthier and increase my stamina.

I used the pulse rate measurement as my instrument to measure my process of growing.

Mr. James was introduced us with this method of measurement in Health Psychology class last week.

According to National Emergency Medicine Association (2003), pulse rate are also known as heart rate as it is the number of times of heart beats per minute.

We can measure our pulse rate by placing our fingers on the neck or wrist.

       (adapted from superskinnyme, 2013)

In the class, Mr. James asked us to measure our resting pulse rate first, which are measure our pulse rate before exercise within 15 minutes, then we use the number to multiply by four to get the resting pulse rate. After that, we did the aerobic exercise for 3 minutes by climbing up and down of the chair. We measure the pulse rates again once we finished the aerobic exercise. Thus, I placed my fingers on my wrist again to measure the pulse rate. My pulse rate after exercise on that day is 176! But I forgot what is my resting pulse rate on that day already.>_<
So, I decided to do the baseline observation again=)

However, what is the optimal pulse rate for me??

According to American Heart Association (2013), the average resting pulse rate for normal people is 60 to 80 per minute, but it will rises with age. Most of the athletes have pulse rate in between 40 to 60 per minutes (National Emergency Medicine Association, 2003). I assumed myself as the normal people, so my target of resting pulse rate is within 60 to 80 per minutes. For the optimal heart or pulse rate, it is actually different across different ages of people. The age-predicted maximum heart rate formula can actually help us to determine our maximal heart rate. The age adjusted maximal heart rate is different for male and female too! Thus, there are two formula for male and female respectively (Articles of the Heart, 2009).
Female: 226- age = age adjusted maximal heart rate

Male    : 220- age = age adjusted maximal heart rate

For example, I am 21 years old and I am a female, so I need to subtract 21 from 226 to get my maximal physiological limit as to how fast my heart should beat per minutes.

226- 21= 205

Thus, 205 is my maximal heart rate.

Besides that, I found a webpage which can automatically help me to count my target heart rate from http://www.webmd.com/heart/target-heart-rate-20512 .
From this website, it shows that my target heart rate range of exercise is 147 to 162 beats per minute (WebMD, 2013).
On the other hand, pulse rate after different activities will differ too!
For example, pulse rate after the walk will lesser than pulse rate after jogging, and the pulse rate after running will greater then pulse rate after jogging (superskinnyme, 2013).
Thus, in order to gain the most precise result, I plan to use the same exercise to measure my pulse rate exercise, which are the up and down exercise taught by Mr. James uses the staircase. I will rest for about ten minutes after the jogging then only do the up and down exercise to make sure I get the precise data.LOL.
Hope I can achieve the target at the end of semester=)

Why I choose to exercise as my behavioral change's goal

  When Mr. James explains about this assignment which asked us to think about a behavior that we wish to change, the first thing that comes to my mind is exercise! However, I feel it is a very common topic so I rejected to make it as my goal and trying to think about the other possible behavior that I am able to change. Thus, I plan to sleep before 12am everyday.

   Nevertheless, after I tried consecutively for a few days, I found it is quite impossible for me to achieve the goal especially when I needed to burn midnight oil to complete my assignments or works before the deadline. You may think it is an excuse for me but it is extremely difficult for a student to sleep before 12am unless he or she is a superman or superwoman which can finish the works within a whole daytime without any entertainment. To be honest, I am a "slow" learner and my pace is quite slow than the others. Therefore, I actually needed more time to complete a work compared to most of my friends. Thus, it is really IMPOSSIBLE for me to sleep before 12am because most of the time I am still doing the work that need to be completed by the day at that moment. Hence, I have shifted back to my original decision.

Actually, exercise is considered more beneficial to me. This is because I have some health problem with my backbone. My spine is curved abnormally as a S shape behind the chest area which caused me prohibited to participate in excessive exercises and carry heavy things. This condition is known as scoliosis (Ullrich, 2013). I was "trained" since I was small to become weak at the sense that I'm not allowed to carry any "heavy" things although sometimes the things is not heavy to me. After some period of time, I really unable to carry "heavy" things although most of the time my friends felt they were not heavy at all. Sometimes, I will feel very uncomfortable such as heart pain, breathless and dizzy for a very long period of time and it can be extended until more than a few hours after I carried a little bit heavy things such as carrying laptop from angkasa condo to my University. By the way, my "main" doctors from Pantai Hospital in Melacca and also Changi General Hospital at Singapore also prohibited me to do excessive exercise. I faced the same problem as carry heavy things after I make some short distant sprint. I believed that I was "trained" to be slow because I cannot even walk fast or actively use my mind as I will become very headache and feeling not well after that. 

      In between, I need to do some physiotherapy which sets by the physiotherapist for my whole life in order to make my spine stronger. However, I never follow her advice even though my parents always nag me to do the physiotherapy myself. My condition became worse as I needed to wear a brace for my abdominal part last time. The brace was made from the special plastic and I need to wear it all the time except bath time. Although the brace does not restrict me to do normal activity however I felt extremely hot with it and a bit painful sometimes when its position on my body was not right. Thus, it restricted me to do any exercise and my health condition had become worse.

                                     The braces I wore, I have 2 actually =D

          Thus, I wish to use this chance to strengthen my body as well as my bone. According to Schwader (2010), exercise can actually strengthen the back, shoulders and upper back as well as the bone. Besides, the physiotherapy that set by my physiotherapist can actually prevent my condition to become worse and help to reduce curve angles in my spine while adding strength and flexibility to it as what she said. Other than doing the physiotherapy, I also plan to jog frequently. This is because I felt the physiotherapy is very boring and I was not even getting sweat after doing that. Thus, I had always given up in the middle of the section. I hope I can carry on the physiotherapy by combining with jogging. Good Luck to me. =D

Behavior Change's Contract