Personal Health Promotion Plan-Weebly
Personal Health Promotion Plan-Weebly
Personal Health Promotion Plan-Weebly
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Abstract
The author developed and implemented a personal health promotion plan after completing a
personal health assessment utilizing the Transtheoretical Model framework. Based upon this
health assessment, she identifies a nursing wellness diagnosis to increase aerobic exercise to
promote a healthy lifestyle. The health promotion plan utilizes a variety of tools to assess and
track progress to support a successful outcome of improving physical fitness. This health
promotion plan measures and reports the outcomes of the self-interventions that promote a
healthier lifestyle.
Keywords: health promotion, physical fitness, healthy lifestyle, Transtheoretical Model
disease, lower the risk for depression, control weight, and increase strength and agility (Pender et
al., 2011).
The author begins her physical fitness assessment by assessing her body mass index
(BMI) with an online BMI calculator. BMI is a number calculated from a persons height and
weight to identify possible weight problems (Center for Disease Control, 2011). The BMI
indicates if weight is a possible health risk. The authors BMI is within the high end of the
normal range (see Appendix B). If the author gains one pound of weight then the BMI will
indicate the weight status of overweight (see Appendix B). The author identifies that losing
weight by increasing physical activity can improve her health status.
Another area to assess for physical fitness is muscular strength and endurance. The author
tested her muscular strength and endurance by performing the wall site and the abdominal hold
assessments (see Appendix C). The results indicate that her strength and endurance is below
average for her age. In addition, she used the U.S. Armys standards for push-ups and sit-ups to
assess physical fitness (Ursuy, 2011). These results reinforce that physical fitness and endurance
need to be improved to promote personal health, as she is unable to complete the minimum
amount of push-ups for her age group (see Appendix D). These tools derived from the Ferris
State Universitys nursing 310 syllabus by Peggy Ursuy (2011). These are valid and reliable
tools to assess current muscle strength and endurance. Utilizing these tools for assessment can
help set goals and track progress for health improvement.
In addition, the author acknowledges that a recent health physical demonstrated elevated
serum cholesterol. These findings, along with a BMI bordering on overweight, indicate a high
risk for disease. A personal health plan needs to include interventions to reduce the risk of
disease and promote a healthy lifestyle.
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Transtheoretical Model
prior behavior. The authors long-term goal is maintenance of an active, healthy lifestyle to
promote health. When the potential gains of engaging in regular physical activity outweigh the
losses, this reinforces maintenance of the behavioral change (Pender et al., 2011). The author
plans to maintain regular exercise, which will reinforce the health benefits and help to become a
natural lifestyle.
Nursing Wellness Diagnosis
After reviewing the personal health assessment, the author chose a nursing wellness
diagnosis of health seeking behaviors related to absence of aerobic exercise as a risk factor for
cardiovascular disease (Sparks & Taylor, 2010). This diagnosis addresses the authors current
health assessment of borderline overweight BMI, elevated cholesterol, and identified lack of
regular physical activity. The author wants to seek a higher level of wellness and decrease her
risk of disease.
Interventions
One intervention is to learn about the benefits of physical exercise (Sparks & Taylor,
2010). According to the Mayo Clinics website (n.d.), there are seven benefits to regular
exercise: controls weight, combats health conditions and diseases, improves mood, bursts
energy, promotes sleep, improves physical intimacy, and can be fun. The author identifies that
all of these benefits will promote a healthy lifestyle and will enhance her life.
Reviewing the basic components of aerobic exercise including frequency, duration, and
intensity provides information on the minimum requirements needed to get aerobic benefit from
an exercise program (Sparks & Taylor, 2010). According to the Center for Disease Control
(2011), adults need to include aerobic and muscle-strengthening activities each week to improve
health. For important health benefits, the Center for Disease Control (2011) recommends at least
home. Considering this, the author decides to introduce exercise slowly into her schedule in 10minute increments. Encouragement from family will help her to persist when change efforts are
challenging or other barriers are encountered (Pender et al., 2011).
Short-term Goals
A short-term goal was set to start increasing physical activity by using the stairs at work
instead of the elevators and parking farther out. The author identifies that this requires a
conscious effort to take the stairs and park in a different parking lot after years of habit. At first,
she became short of breath after walking two flights of stairs, but after two weeks has already
noticed an improvement. Climbing stairs is easier and this is starting to become a natural routine
with less and less effort.
Another goal is to participate in family activities that require physical activity such as
kickball and taking walks in the evenings. Including the authors family in these activities to
improve her health is important to maintaining a healthy life balance. Support from her family is
essential to sustaining change.
The author chose to start exercising in 10-minute increments due to her time constraints.
She finds that scheduling time during the week is the key to fitting in exercise. Starting slowly
and increasing the amount of time to exercise will build strength and endurance. She hopes that
small successes will reinforce the benefits of change.
Long-term Goals
The long-term health promotion goal is to make physical activity a way of life. In six
months, the author plans to exercise consistently 150 minutes per week. The results from
physical exercise will be a decreased BMI as evidenced by a decrease in weight of 10 pounds.
She will evaluate her goals by using an exercise journal to track her progress (see Appendix E).
In only two weeks of implementation, the author already notices the health benefits of exercise.
Using an exercise journal is beneficial to track progress and increase activity. Health planning
is a dynamic process (Pender, Murdaugh, & Parsons, 2011, p. 121). The author plans to reevaluate her health promotion plan every two weeks and make adjustments for successful
behavior change.
Conclusion
This personal assessment and health promotion plan has challenged the author to evaluate
her current health status and implement necessary changes to promote a healthy lifestyle.
Utilizing the transtheoretical model assisted her to develop steps of behavioral change to start her
transformation to a healthier lifestyle. After only two weeks of implementing her health
promotion plan, the authors progress reinforces the positive benefits of exercise. She feels
confident and motivated to continue her journey to a healthier, active lifestyle.
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References
Center for Disease Control and Prevention (2011). Physical activity and health. Retrieved
October 15, 2011 from http://www.cdc.gov/physicalactivity/everyone/health/index.html
Mayo Clinic (n.d.). Exercise: 7 benefits of regular physical activity. Retrieved October 16, 2011
from: http://www.mayoclinic.com/health/exercise/HQ01676
Pender, N. J., Murdaugh, C. L., & Parsons, M. A., (2011). Health promotion in nursing practice
(6th ed.). Upper Saddle River, NJ: Pearson Prentice Hall.
Sparks, S., & Taylor, C. (2010). Nursing diagnosis reference manual (8th ed.). Philadelphia, PA:
Lippincott Williams & Wilkins.
Ursuy, P. (2011). NURS 310 Class Syllabus.
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Appendix A
Health Beliefs Survey
The questionnaire is designed to determine the way in which different people view certain
important health-related issues. Each item is a belief statement, with which you may agree or
disagree. Beside each statement is a scale that ranges from strongly disagree (1) to strongly agree
(6). For each item, choose the number that represents the extent to which you disagree or agree.
This is a measure of your personal beliefs; obviously, there are no right or wrong answers.
Please answer these items carefully, but do not spend too much time on any one item. As much
as you can, try to respond to each item independently. When making your choice, do not be
influenced by your previous choices. It is important that you respond according to your actual
beliefs and not according to how you feel you should believe or how you think we want you to
believe.
1 - Strongly Disagree; 2 - Moderately Disagree; 3 - Slightly Disagree; 4 - Slightly Agree; 5 Moderately Agree; 6 - Strongly Agree
1
X
X
6. I am in control of my health.
X
X
12
12. The main thing that affects my health is what I myself do.
14. When I recover from illness, it's usually because other people
have been taking good care of me. (doctor, nurses, family)
X
X
These three subscales, and the items included in each, are as follows:
The score on each subscale is the sum of the values for each item in that subscale multiplied by
2. Scores within each subscale can range from 12 to 72. The higher the score on the internal
subscale, the more personal control clients believe that they exercise over their own health. The
higher the scores on the chance subscale and power-others subscale, the higher the beliefs in the
importance of chance and others respectively in controlling personal health. Normative means
for adults on each subscale are as follows:
Internal, 50.4 (Authors = 60, high belief of personal control over own health)
Chance, 31.0 (Authors = 22, low belief in the importance of chance)
Powerful-others, 40.9 (Authors = 22, low belief in others controlling personal health)
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Appendix B
BMI
Weight Status
Below 18.5
Underweight
18.524.9
25.029.9
Normal
Overweight
Height
Weight Range
BMI
Weight Status
Below 18.5
Underweight
Normal
Overweight
5' 9"
30 or higher
Obese
http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_normal.ht
ml?pounds=168&inches=69
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Appendix C
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Appendix D
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Appendix E
Exercise Journal
Time of
Day/Date
Type of Exercise
Amount of
Time Spent
Aerobic/
Non-Aerobic
Feelings/Reaction
10/10/11 day
NA
Both
Reduced stress
10/11/11 day
NA
Both
Reduced stress
10/11/11 pm
45 minutes
Aerobic
10/12/11 day
20 minutes
Aerobic
Alone/time to destress
10/12/11 day
NA
Both
Calm/motivated
10/13/11 day
NA
Both
Stress reduction
10/13/11 pm
Walked on treadmill
20 minutes
Aerobic
Tired before/better
after
10/14/11 day
NA
Both
Stress reduction
10/14/11 day
20 minutes
Aerobic
Refreshed
10/14/11 pm
30 minutes
Non-aerobic
Relaxing
10/15/11 day
1 hour
Both
10/16/11 day
Horseback riding
1 hour
Non-aerobic
10/16/11 pm
10 minutes
Aerobic
Challenging
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Appendix E
Exercise Journal
Time of
Day/Date
Type of Exercise
Amount of
Time Spent
Aerobic/
Non-Aerobic
Feelings/Reaction
10/17/11 day
NA
Both
Reduced stress
10/18/11 day
NA
Both
Reduced stress
10/18/11 pm
45 minutes
Aerobic
10/19/11 day
20 minutes
Aerobic
Alone/time to destress
10/19/11 day
NA
Both
Calm/motivated
10/20/11 day
NA
Both
Stress reduction
10/20/11 pm
Exercise Video
20 minutes
Aerobic
Tired before/better
after
10/21/11 day
NA
Both
Stress reduction
10/21/11 day
30 minutes
Aerobic
Refreshed
10/21/11 pm
1 hour
Both
10/22/11 day
1 hour
Both
10/22/11 pm
Treadmill
30 minutes
Aerobic
Motivated/better
stamina
10/23/11 pm
10 minutes
Aerobic
Challenging