Action Research Report

Pamela Marks
Azusa Pacific University
EDUC 526 Capstone Experience in Educational Technology and Learning
Joanne Gilbreath, Ed.D.
How to Get Consistent Exercise
July 7, 2014

Abstract

This action research project will investigate ways to help me develop consistency in my exercise routine.
Exercise has been proven to improve health, prevent disease, and help to create a more positive
attitude. In the past year, I have found it difficult to find time to get a workout for various reasons. It is
my desire to create a structure that will support a consistent exercise routine. My plan will include three
key factors: alternating workout (running and walking), getting a buddy, and designing and following a
weekly workout schedule. I will research and record data for 3 weeks. At the end of this time I will be
able to determine if my three factors have been a positive influence on building a consistent exercise
routine.

Introduction

We all know we need to exercise. It is not a big mystery. Exercise improves our physical and mental
health, as well as prevents disease. Americans spend billions of dollars each year trying to lose weight
and get more exercise. One of the biggest roadblocks to our success is consistency. Without it, we
cannot reach our objective. With consistency we are able to strive toward accomplishing our goals.
This past year has proven to be one of the busiest times in my life. My family life has kept a quick pace
between two teenage boys and various sports and activities. My professional life was filled with new
common core standards, leadership responsibilities, and a challenging group of wonderful third graders.
This spring, the completion of my Masters degree was finally on the horizon, but I still had some of the
more challenging classes ahead. I decided to take two classes during the second spring and summer
terms so I would be able to graduate in July. With the combination of these three driving forces in my
life; family, teaching, education, I found very little time to take care of my health. My stress level rose,
energy level was dipping, and to be completely honest, my clothing was getting a little tight. In the past I
had been able to maintain an exercise routine when life wasnt quite so full. I knew I could be able to
begin to remedy my health concerns if I could just carve out time to get consistent exercise.
I have enjoyed running for exercise for as long as I can remember. For me, it is a perfect escape from the
crazy pace of life. I have often struggled with being consistent. So I began to research the topic. I was
curious how others are achieving success with their workout routines. By far the top avenues to
attaining consistency seem to fall into three categories: run with others, try something new, and make a
schedule. This action research project is the perfect opportunity to test out these factors.
Research Question: Will my three factors for success: alternating the activity, enlisting a buddy, and
following a schedule be a positive influence on building a consistent exercise routine?




Baseline Data
The following chart is my baseline data. It displays the exercise I have recorded with the app Map My
Run in the last few months. On average, I was getting a running workout once or twice a week.
Date Dist. Duration Pace min/mi Type
12-Apr 3.93 42.24 10.47 run
14-Apr 4.07 47.01 11.33 run
19-Apr 3.61 40.26 11.13 run
23-Apr 3.67 42.07 11.27 run
26-Apr 3.67 43.06 10.33 run
3-May 4.27 53.24 12.3 run
10-May 3.69 43.46 11.52 run
17-May 2.95 38.28 2.95 run
17-May 3.62 41.28 11.27 run
24-May 4 48.36 12.09 run
7-Jun 4.01 48.38 12.08 run
8-Jun 4.01 48.11 12 run
10-Jun 3.86 44.07 11.25 run
12-Jun 4.02 46.01 11.27 run




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Baseline Frequency of Exercise
Implementation
The plan to create a consistent exercise routine will be simple and incorporate the three key factors for
success. Prior to starting this project I recorded the amount of exercise I was getting for the past three
months. This information can be seen in the baseline data charts above.
Alternating the activity
The main reason I have not been consistent getting exercise is time. Now that the school year is
complete, this should not be an issue. Another reason I have not been successful in the past is
due to injury. With this in mind, I will alternate running days with walking days. The routes will
be different for the two activities. I believe this will also prevent a sense of boredom with the
workouts.

Enlisting a buddy
This part was easy. Since my own children are out of school, my youngest son volunteered to be
my running buddy. He has been striving to improve his running times in his sporting activities
too. So this partnership is bound for success. When I have my difficult days, he will be my source
of encouragement and when it is his turn to struggle I will cheer him on through the workout.
Following a schedule
My running buddy and I have created a schedule and routes we will follow for the next three
weeks. We will run on Monday, Wednesday, Friday, Saturday and walk on Tuesday, Thursday
and Sunday. We have agreed to get our workout in first thing in the morning. This will prevent
any excuses to prevent us from following our plan. We will record each days exercise using the
app Map My Run. This will keep track of the date, time, distance and type of exercise.

Proposed Routes
Running Route #1 (3.5 miles)

Walking Route #1 (2.2 miles)

Running Route #2 (3.6 miles)

Walking Route #2 (5.1 miles)

Results
Date Dist. Duration Pace min/mi Type
15-Jun 4.05 49.27 12.12 run1
16-Jun 3.37 34.07 10.07 run1
17-Jun 2.18 35.27 16.13 walk1
18-Jun 3.76 36.08 9.36 run1
19-Jun 5.138 77.84 16.45 walk2
20-Jun 3.35 33.35 10.01 run2
21-Jun 3.48 37.32 10.47 run1
22-Jun 2.16 35.15 16.2 walk1
23-Jun 4.14 45.56 11.06 run1
24-Jun 2.6 40.55 15.45 walk2
25-Jun 3.75 40.18 10.45 run2
26-Jun 5.07 1.28.20 17.25 walk2
27-Jun 4.39 49.54 11.22 run1
28-Jun 5.5 1.33.40 17.01 walk2
29-Jun 2.55 42.5 16.46 walk1
30-Jun 4.05 44.44 11.03 run2
1-Jul 4.26 47.58 11.16 run1
2-Jul 2.64 42.35 16.07 walk1
3-Jul 2.1 26.27 17.03 walk 1
4-Jul 3.95 44.44 11.19 run1
5-Jul 4.24 47.56 11.2 walk2


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Frequency of Exercise
The results of my study are displayed in the graphs above. There is a comparison of the nine weeks
prior to the project, divided into three week sessions, so that I could more accurately evaluate the
impact of the three week action research project. During the three sessions prior to the study I had five
or less workouts. Throughout the 21 days of the project I was able to run or walk each day. As I
expected, the three factors; alternating the activity, enlisting a buddy, and following a schedule clearly
had a significant impact on the consistency of exercise. Alternating between walking and running has
helped in preventing injuries and allowed for exercise to continue each day. Following an exercise
schedule and rotating the routes was also a positive factor. A particular course was only taken every
fourth day and I did not tire of the scenery along the way during the exercise.
One major element of the study changed during the three weeks, but did not have an effect on the
overall outcome. The greatest change occurred during the third week. The Sunday of the third week,
my exercise buddy, my son, woke up not feeling well. It was a planned running day so I decided to run
without him. The next day was a planned walking day and I walked alone. That afternoon I made a
doctors appointment for my son. Even though he was up to date on all vaccinations and booster shots,
he tested positive for the Whooping cough. It was rest and antibiotics for him for the next week and
time for me to find a new exercise buddy. Luckily, my husband volunteered to step in to support. The
other two factors; alternating the activity and following a schedule remained the same. On a walking day
my husband walked with me, and on planned running days, I would run the planned route and he would
walk it behind me. He is not runner, but a great encourager!
I noticed two other things that helped me to continue the routine during the third week. I believe I was
able to continue with the schedule of the project because the change in running buddy occurred during
the final week. I was already in a routine and was having success. If my son had become ill during the
first or second week, I might not have had the determination to continue with the planned exercise for
each day. Another factor that helped me during the third week was that I began to recognize other
people exercising along my routes each day. Three people in particular have become welcome faces and
a friendly wave each morning along my routes. This also has influenced my determination for
consistency.



Conclusions
There were a few other factors that facilitated consistency in exercise each day of the three weeks for
this Action Research Project. First, a specific time frame for exercise supports consistency. Six days a
week, my older son has had cross country practice at 7:00 in the morning. I had to get up, get dressed
and get moving early each day to drive him to school. This gave me a window of time to get my run or
walk in before I had to go pick him up after practice. Secondly, I am on summer break and I do not have
to teach during the day. Both of these issues will change come August. Looking ahead, I want to be
realistic with my expectations so I will continue to have success. I plan to use the same three factors I
used in this project; alternating the activity, enlisting a buddy, and following a schedule, to support
consistency. I will implement some adjustments to the schedule and allow for alternating routes.
I found that having a scheduled time to exercise and a planned route ahead of time was a great support
during this Action Research Project. In anticipation of the changes when school starts in August, I plan to
exercise in the afternoon/early evening. During the school year my sons running practice is after school
and he usually needs to be picked up about 5:30. This will give me a window of time to exercise after
work. I will also set a goal of exercising five times a week rather than seven. On some days I will take my
younger son to his football practice at a park. I will design a route at that park so on those days I will
know what course I will exercise ahead of time.
I also discovered that having my exercise equipment laid out ahead of time was helpful. With clothes,
socks, shoes, hat, sunglasses, armband and headphones ready I had less to give me an excuse not to
exercise. This will be extremely helpful at the end of a long work day and as my schedule gets busy
again. When I get home from work and see my equipment ready to go, and I hope I will be more
motivated to get moving!
All told, I have found success with my Action Research Project by planning and setting expectations for
myself. I am an organized person and can multitask very well. I have found that I am most effective
when I have goals to reach. Therefore, creating an exercise schedule and planning my route will be the
two biggest keys for continuing the consistency with exercise. Having an exercise buddy will also be a
great support especially on those more difficult days. Although through this project, I realize not having
an exercise buddy is not an excuse to become inconsistent with walking or running.

General Comments
I enjoyed having the Action Research Project during my summer vacation. It helped me set some goals
during a time of year that usually lacks structure. The first two weeks of the project, when my original
running buddy was healthy, gave me the opportunity to spend some special time with my youngest son.
He has mentioned to me that when he is completely well again, he would like to continue working out
together. Wow! The opportunity to continue to be consistent with my exercise and my teenager
wanting to spend more time with mea WIN WIN!
The factors for success that I proposed in my Research Question; alternating the activity, enlisting a
buddy, and following a schedule have been a positive influence on building a consistent exercise routine.
The principles of the Action Research Project can easily be translated to any area where change needs to
be made. I see similar a foundation in the interventions that we have in place at my school site for
struggling students. The process of setting goals, establishing a plan to reach those goals, monitoring
progress and making necessary adjustments are all elements that I have found effective in helping my
students be successful.