From my health assessment test, I have noted different behaviors which I have to change for a better and healthy life in the future. The list is long; however, the most important behavior which I have a feeling that I have to change for a better life is my inactive state stemming from lack of physical exercise. Throughout the week, I have noted that I have gained a lot of weight and I am suspicious that my lack of physical activity may be contributing to my weight gain. A summary of my one-week routine speak of this idea and is one of the reasons pushing me to change this behavior, by initiating a workout routine for better health. For instance, I have assessed and concluded that for the past week, most of my activities engaged the brain but not the physical exercise.
On Monday, I was in a school meeting with my mother as we visited my younger sibling in school. On Tuesday of that week, I woke up late and did nothing but watching movies and doing my normal readings. Wednesday that week, I was engaged in typing my work. I did not have time for a psychical walk. Thursday, I joined my colleague went out for a party. I did not notice that my work out plan was scheduled at the same time. On the same day, I spent most time resting at home. On Friday, I did a little walk when we went shopping. After shopping, I was back home watching movies. On Saturday, I went to watch games, came back, and got engaged in a family talk. On Sunday, I went to church after which I joined my siblings on their normal routine. As from these activities, it is noticeable that I did not engage in any physical activity or exercise. This behavior is dangerous. Lack of training is one of the factors which are associated with chronic illnesses such as obesity ( Jamurtas et al., 2015). Exercise is good as it helps in burning calories which are the sole cause of chronic diseases. I have an interest in this changing this behavior and involving more in exercise because currently, chronic diseases are on their rise in the country and the world.
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The transtheoretical model describes stages which people passed through when they want to engage in a behavior change. According to this theory, there are those people who understand their problem but are not ready to change. As time goes by one realize that the change is essential begins contemplating on how he or she can improve. At this point, such a person then starts preparing to get ready for the change ( Alm et al., 2016). This is followed by the action and strategies which such a person puts in place to sustain the change. In my case, I have already noticed the need to initiate a work plan. As a result, I am preparing and ready to take the task. In my case, the change sustainment approach is to come up with a workout schedule that runs for a week and respect it unless there is a pressing issue. Based on the Health Belief Model, I feel I that this condition is temporal and regular physical exercise can help m reverse it and have a better and healthy life. I understand and believe that weight gain is tied to my inactive state. I firmly think that a well-maintained workout schedule is all I need to stabilize my normal weight.
My goal is to engage in physical exercise for a minimum of thirty minutes a day for one month. This is a SMART objective since it is specific on what I need to do, in this case, physical activity. It is also measurable because it has a duration of thirty minutes which I have to last for any exercise. This objective is attainable since it has specific activities and time limit. Also, my purpose is realistic since it is easy to engage in thirty minutes of physical activity for one month. Lastly, my objective has a time frame which I have to work out for and ensure that I attain the goal.
The exercise will be based on a one week scheduled which will be repeated every week until the duration set is over. It will be a purely physical exercise which will combine many ways to break the monotony. On Monday, I will begin the day by running. It will be a thirty minutes run. I will be timing myself and also allow my siblings to time to ensure that I take thirty minutes. On Tuesday, I will engage in a thirty minutes' walk in the morning hours. Wednesday, I will be in the gym, for thirty minutes. I will be doing weight lifting, press-ups and other activities necessary. Thursday will be skating day for thirty minutes. On Saturdays, I will be engaged in biking. Sunday will be a relaxing day.
In the end, Exercise will increase my psychological mindset which will be beneficial for my social and spiritual interaction through yoga ( Melo et al., 2016). Also, it will be important for my physical make-up which will be necessary for my health. It will also allow me time to interact with my environments mostly during walking, skating and running. It will also increase my esteem and help me relive my psychological and emotions issues and allow me to perform my duties even at work.
References
Jamurtas, A. Z., Stavropoulos-Kalinoglou, A., Koutsias, S., Koutedakis, Y., & Fatouros, I. (2015). Adiponectin, resistin, and visfatin in childhood obesity and exercise. Pediatric exercise science , 27 (4), 454-462.
Alm, P. S., Krook, A., & de Castro Barbosa, T. (2016). Maternal obesity legacy: exercise it away!. Diabetologia , 59 (1), 5-8.
Melo, M. C. A., Daher, E. D. F., Albuquerque, S. G. C., & de Bruin, V. M. S. (2016). Exercise in bipolar patients: A systematic review. Journal of affective disorders , 198 , 32-38.
