Careers Health Implications Fitness Plan Exemplar

Careers & Health Implications Fitness Plan EXEMPLAR Bus Driver Career Field

Health Implications

Concerns

Health Priorities

Cardiovascular Disease, gastrointestinal illnesses including peptic ulcer and digestive problems, musculoskeletal problems including back and neck pain

Safety (Wearing seatbelt, aware of cyclist and pedestrians), Physical (Sitting down all day), Nutrition (preventing cardiovascular disease), Socio-emotional (unruly or inebriated individuals)

1. Physical 2. Nutrition 3. Safety 4. Socio-emotional

Physical

Nutritional

Socioemotional

Sunday Warm up stretching - 2 mile walk/jog or cardio machine - Cool down stretch

Monday - Bike to work -Swimming

Tuesday - Gym or community facility: Cardio machine, body weight or weight lifting machines, cool down stretch

Wednesday - Bike to work - 2 mile walk/jog - Cool down stretch

Thursday - Gym or community facility: Cardio machine, body weight or weight lifting machines, cool down stretch

Friday - Bike to work - Swimming

Saturday -Rest Day

- Breakfast: · Fruit (banana, strawberries) · protein (eggs, bacon, tofu) · grains (bread, oatmeal) - Lunch: · Protein (Chicken, turkey) · Grain (bread, pasta) · Dairy (Yogurt, milk) - Dinner · Vegetable (Spinach) · Protein (Fish, tofu, beans, chicken) · Grain (Rice, millet, corn) - Substitute a soda or juice for water at least 2 times per day -Wear seatbelt - Aware of cyclist, pedestrians, and other drivers

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- Conflict resolution

Safety According to the School of Public Health, University of California, Berkeley, bus drivers are at great risk of cardiovascular disease. Due to the amount of time spent sitting down, bus drivers are very inactive in their day to day routine. The plan I created addresses this concern by providing individuals with a way to stay active before and after work. One behavioral change can be riding a bike or walking to work instead of driving. By incorporating different aerobic exercises in a weekly fitness plan, individuals will decrease the chances of getting cardiovascular disease by strengthening their heart. The exercise plan addresses aerobic capacity, muscular strength and endurance, and flexibility.

Rationale

Resources

One cannot solely rely on exercising to prevent cardiovascular disease. Another way the heart can benefit is by choosing healthier foods. In my plan, I've created a basic outline for an individual to follow daily to make sure he/she is getting the proper nutrition they need. According to WebMD, foods such as fruits, vegetables, oatmeal, fish, etc. are very beneficial to the heart. Also substituting water for sugary beverages will helps to keep the heart hydrated which allows it to more easily pump blood through vessels to the muscles. The nutrition plan addresses body composition.

1. http://www.ncbi.nlm.nih.gov/pubmed/3042649 2. http://www.webmd.com/food-recipes/25-top-heart-healthy-foods?page=4

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