The behavior I would like to begin is exercising for at least 30 minutes a day. Physical activities are essential in the life of every human being. Exercises have numerous benefits to a person. First, I would be capable of losing some weight. Currently, having a body mass index of above 30, It would help me cut some fats and calories; thus, reducing weight. Secondly, physical activities would make my muscles and bones strong. Furthermore, another benefit that I would acquire from exercising is that it would enhance my brain development and memory. Finally, it would help me reduce the risks of developing chronic diseases, such as diabetes, obesity, heart-related conditions, and others.
Some of the contingent rewards that I would provide for myself would be, after successfully performing an exercise for thirty minutes a day, I would be capable of saving two dollars of my pocket money to buy some equipment to help me carry out more exercise. I would also use some of the money to give myself a trip to the mountains or lakeside to view nature. Another reward I would consider would be to buy myself exercising costumes.
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| Exercise | Outcome | Performed/Not performed | Role of Contingent Reward |
| Running for 30 minutes for one month | Reduce fats and calories. | Performed. | Buy myself a new exercising costume for motivation pueposes |
| Doing squats | Burn tummy fats and strengthens the bone and muscles. | Performed. | Reward myself with 2 dollars |
| Cycling | To lose weight. | Not performed because it rained heavily. | There was no reward. |
| Skipping the rope for one month | For effective blood circulation in the body. | Performed. | Purchase shoes I always wanted to inspire myself. |
| Lifting weight | Build muscles and bones. | Not performed. Was not feeling well. | Lost interest in the Reward. |
| Aerobics | To improve all elements of fitness. | Performed. | Visit to lake side |
