The document outlines a 6-week wellness goal to increase aerobic exercise through hiking. Specific plans include hiking 5 days a week for at least an hour each time. Progress will be measured by tracking heart rate before and after each hike with a goal of reaching 180 bpm by the end of the 6 weeks. Potential barriers include a busy schedule but resources like family support could help with success. Charts show heart rate increasing each week, reaching the goal of 180 bpm by week 6. Though the full 5 days a week was not achieved, over 3 hikes per week were completed and progress was still made in improved cardiovascular health and stamina.

1. My Wellness Goal:
 Over the next six weeks I’d like to increase my aerobic cardiovascular exercise. I plan on
doing so by hiking five days a week. I’ve chosen this goal because I know it is something I
am lacking in terms of physical health, but also because hiking is something I find relieves
stress and clears my mind; leading to a healthier state of mentality.
 S (Specific) - I am to Hike Monday, Tuesday, Wednesday, Friday, and Saturday for
at least an hour per hike for the next 6 weeks
 M (Measurable) - Writing down my heart rate after my first hike and doing the
same at the end of a hike at the six week mark
 A (Achievable) - PSU is located in the White Mountains which gives me access to
many trails
 R (Realistic) - I currently hike about three days a week for a 45 minute period
 T (Time) - I'll be exercising every week, 5 days a week, for one hour per hike

2. Factors In My Success/Barriers:
 I come from a healthy family that has always put an emphasis on
physical activity. Having predisposing factors such as knowledge
about the benefits of hiking, family values on exercise, and my
personally positive attitude towards hiking are all factors that
will aide in my success of accomplishing my goal. Having the
support from my family to be physically fit is positive
reinforcement that keeps me pushing to achieve my goal.
Although my personal motivation is high there are still elements
in my life that can sometimes enable my success. Being in school
full time, while also working full time, makes it difficult to
include a hike in at the end of the day. Sometimes I have free
time and am dying to get some fresh air and exercise out on the
mountains, but I simply don’t have the funds for getting to a trail.
For the most part however, I try not to let enabling factors get in
the way of my goals.

3. Resources That Help:
 Having family and friends that are also interested in
physical fitness, especially in the outdoors, is a
phenomenal resource that I am lucky to have. Being able to
have someone else who depends on a hike with you at some
point in the day makes you more motivated to get moving
because youdon’t want to let her down. Although it may
cost me some gas to get to the trail head, the act of hiking
is generally free. Once I reach the top of the mountain and
see the view I worked hard for, the gas I expelled to get to
the base of the mountain is the furthest thing from my
mind. Having resources such as these are very beneficial to
getting my goal accomplished.

4. Measurement:
164
166
168
170
172
174
176
178
180
182
one two three four five six
Heart Rate Beats Per Minute
Goal: 180 BPM’s (at end of hike)

5. Analysis Of Chart:
 At the end of the last hike of each week I used my
watch to figure out how many heart beats per minute
my physical activity exerted. My goal was that on week
six I would have the stamina to push myself enough
that my heart would be up to 180 beats per minute. At
this rate I know I will have been pushing myself a
substantial amount and improving my aerobic
exercise. Since I accomplished my goal and am now at
a consistent bpm each hike, I have no strategy for
change but rather motivation to not let up.

6. Personal Assessment:
 Although I was not able to hike five days a week consistently (due to my
hectic class and work schedule), I did hike at least three times a week
or more. I did accomplish a consistent amount of time each hike. I
never failed to hike less than an hour each outing, which felt like a great
achievement. I plan on continuing to hike as often as possible, even if I
don’t get to five hikes days per week. In the winter months when the
trails are covered in snow I plan on utilizing my snowshoes to continue
my hiking schedule.
 I learned that even if you don’t meet the exact goal you set for yourself,
any amount of progress is something to be proud of. Wellness is a
lifelong process and nothing will happen overnight; little steps are the
key to great success in the long run.