Careers & Health Implications Fitness Plan EXEMPLAR

Bus Driver

Career Field

Cardiovascular Disease, gastrointestinal illnesses including peptic ulcer and

Health digestive problems, musculoskeletal problems including back and neck pain
Implications

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

1. Physical
Health 2. Nutrition
Priorities
3. Safety
4. Socio-emotional
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Warm up - Bike to work - Gym or - Bike to work - Gym or - Bike to work -Rest Day
stretching -Swimming community - 2 mile community - Swimming
- 2 mile facility: Cardio walk/jog facility: Cardio
Physical walk/jog or machine, body - Cool down machine, body
cardio machine weight or stretch weight or
- Cool down weight lifting weight lifting
stretch machines, cool machines, cool
down stretch down stretch

- Breakfast:
· Fruit (banana, strawberries)
· protein (eggs, bacon, tofu)
· grains (bread, oatmeal)
- Lunch:
· Protein (Chicken, turkey)
Nutritional · 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
Socio- - Aware of cyclist, pedestrians, and other drivers
emotional

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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
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
Resources
2. http://www.webmd.com/food-recipes/25-top-heart-healthy-foods?page=4

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