1Running head: HEALTH DEVELOPMENT PLAN

Health Promotion Exercise

Christian L Merz

Ferris State University

HEALTH DEVELOPMENT PLAN 2

Abstract

In the following paper, I will review my personal promotion plan to increase my exercise in my

busy lifestyle. I will evaluate the five steps of the transtheoretical model and apply them to my

planed behavioral change. A nursing diagnosis from North American Nursing Diagnosis

Association (NANDA) I have provided with set goals in achieving overall improved health.

Three different tools have been used in providing a plan, increase awareness and evaluate my

goals.

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Health Promotion Exercise

Adopting a healthy lifestyle is important in my life. Making healthy choices is not always

foolproof and could mean the difference between having a considerable health issue and

avoiding one. According to the World Health Organization (WHO), “health promotion is the

process of enabling people to increase control over, and to improve, their health. It moves

beyond focus on individual behavior towards a wide range of social and environmental

interventions” (WHO, 2010). There are changes in my lifestyle that I need to adapt to promote a

enhanced lifestyle for myself.

My health promotion plan is to increase my exercise into my demanding life style that

will improve my overall health. Illness and disease can be prevented or improved through regular

physical activity. According to the Physical Activity Guidelines for Americans (2008), adults

between the ages of eighteen to sixty four needs at least two hours and thirty minutes (150

minutes) of moderate intensity aerobic activity every week. This includes muscle strengthening

activities on two or more days a week that work all major muscle groups(CDC, 2011) A regular

exercise routine has many benefits that can protect myself from disease such as stroke, heart

disease, obesity, diabetes, and it also improve my mood and energy levels. One of the biggest

challenges in achieving my goal is finding the inspiration and sticking with it. I plan on

achieving this goal through setting goals and using tools to keep myself motivated and on track.

Health Belief Survey

The Health Belief Survey (HBS) (Appendix A) is a questionnaire that helps determine

how the author views important health related issues. This survey was a requirement for my

Health Proposal Plan. The HBS scored eighteen questions on personal views over their own

health. The higher the score on the internal subscale, the more personal control clients believed

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they exercised over their own health (Health Belief Survey, 2010). Health belief surveys are use

by healthcare providers to understand health behavior that is determined by personal beliefs,

values, cultures, and perception. I scored the highest in the internal area which shows I strongly

feel I have control over my health. I believe the HBS tool was important in providing insight that

exercise is important to my health and I am in control of my lifestyle habits.

Instruments of Choice

The author’s second instrument of choice in her exercise plan is the Jillian Michaels

Body Revolution work out set home digital optical disc (DVD) program (Appendix B). The

Jillian Michaels Body Revolution is a unique diet and fitness program. This program is a ninety

day system that includes fifteen DVD’s. The length of the workout last approximately 35

minutes and requires you to work out six days a week. The program is broken up into three

progressive phases. The first Phase focus on routine and core muscle building. The second phase

increases intensity and the third phase’s focuses on high energy circuits to tone muscles. This

program is not like other extreme programs like P90X or Insanity. It takes a step by step gradual

process of strength building approach. After reviewing this program I feel I can commit 35

minutes a day to improve my health.

The third and final instrument of choice I plan on using in my health promotion plan is

the Body Mass Index (BMI) calculator (Appendix C). The reason for using this tool was to

determine if my weight is within normal range. The BMI calculator is a measurement of body fat

based on height and weight. According to the National heart, lung and blood institute (NIH), The

BMI is an estimate of body fat and a good gauge of your risk for disease that can occur with

more body fat. The higher your BMI, the Higher your risk for certain diseases (NIH, n.d).

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Transtheoretical Model

According to Pender (2011), Health behavior may be motivated by a desire to protect

one’s health by avoiding illness or a desire to increase one’s level of health in either the presence

or absence of illness (Pender, 2011, p.g 36). To improve my health I must be willing and

motivated to accept change into my life. Prochaska and DiClemente are two psychologists who

developed a theory that consisted of five stages to implement behavior change in 1983. I will be

applying these five stages to my health promotion plan to improve my daily exercise.

Precontemplation

The first stage of the transtheoretical model is the precontemplation stage. During this

stage the individual has no intentions to take action towards improving their health. During this

stage I recognized that I made excuse on why I could not exercise. I believed because of so many

demands in my life that I did not have the time to exercise or when I did find time I was too

tired. I also used the excuse that I did not have exercise equipment to use and the gym was to far

to drive to.

Contemplation

Pender explains that in the contemplation stage, “the individual is seriously thinking

about quitting or adopting a particular behavior” (Pender, 2011, p.g 51). During this stage I have

accepted the benefits of exercise. I feel it is important to recognize our personal assets. Being

persistent and setting goals, you can achieve anything. Personal motivation is what drives a

person to endeavor in success or personal gratification. I am responsible for my own overall

health and my weight. I am motivated to take the steps to become healthier. I have researched

several workout programs and decided that Jillian Michaels Body Revolution will work best with

my lifestyle at this time.

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Planning or Preparation

Stage three in the transtheoretical model includes the planning of making change. During

this stage I have set goals that I plan on achieving to improve my health. According to Pender,

“Millions of Americans are at risk for a wide range of chronic disease and mental health

problems that might well be prevented by active lifestyles” (Pender, 2011, p.g 143). My current

health goal is to include exercise into my busy life style several times a week. This will decrease

my risk of Coronary Artery Disease, Obesity, Diabetics, and lower risk for lung, breast and colon

cancer. In the process of making a plan I have indentified obstacles and strategies to overcome

my barriers. My barriers include lack of time, energy, and motivation. I feel the Jillian Michaels

program is a great program to start with because it provides me a schedule of a daily routine, and

a time frame of how long the routine will last. I have also used the BMI calculator provide me

with an indicator of what are my risks and determine if my weight is healthy.

Action

The fourth stage of the Transtheorietical model includes “the individual has made the

behavioral change and it has persisted for less than six months. According the BMI calculator I

have identified I am within normal weight although I feel I could improve my weight to decrease

my health risks. I am currently in stage four. During this process I plan to continue to work out

thirty minutes a day. I live in the state of Michigan and the weather can become unpredictable.

Due to this reason I have choose an indoor fitness program so I can continue my fitness program

regardless of the weather conditions and in the comfort of my own home. I have every intention

to continue and maintain an active lifestyle.

Maintenance

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The maintenance stage includes “the change has been in place for at least six months and

is continuing” (Pender, 2011, p.g 51). During this phase of change I will maintain commitment

to my optimal goal. It is my desire to be healthy for myself, my family and my community. I will

continue to review my goals and adjust them if necessary. During my health development plan I

will also maintain a calendar to ensure I stay on track with my fitness program.

Nursing Diagnosis

The North American Nursing Diagnosis Association (NANDA) provides standardized

classification system for diagnoses made by nurses. I feel the nursing diagnoses best fits to

improve my wellness is the readiness for enhanced self-care. According to Klam (2006), this

definition is “a pattern of performing activities for oneself that helps to meet health-related goals

and that can be strengthened” (Klam, 2006, p.g 861). I choose this diagnose because I want to

lose weight, feel better about myself, and live longer. This nursing diagnosis fits my plan well

because I am knowledgeable about the benefits of exercise and I am willing to make the change

to my life style.

Outcome and Goals

My optimal long- term goal is to become a healthier person through exercise that will

decrease my risks from harmful disease. I am also committed to being a positive role model to

my children and family. I can shape and encourage my family’s health through my own health as

a positive role model. I acknowledge that I am the only one who is accountable for my health

and I can make changes to improve my overall wellbeing. In developing goals I have also

identified personal barriers. Identify weaknesses and barriers can be a step towards success. I feel

as a strong woman I adapt well to my surroundings and challenges that I am faced with. The

days I have low self esteem and feel I cannot obtain a goal, I think of amazing stories of people

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who have achieved obstacles that are bigger than my own. There are people who have run

marathons with no legs, or learned to water surf with one arm. These people refuse to give up on

their health, and dreams. I will keep my goals in sight at all times. I feel I should never ignore

my limitations or weakness. Obstacles are not brick walls but detours to our destinations. I will

obtain better fitness and have a heather lifestyle. I will keep my goal insight at all times.

Conclusion

In conclusion I have purchased and started the Jillian Michaels body revolution fitness

program. To my own surprise, I have actually completed two weeks and I am currently going

into the third week of this program and I am enjoying it. There is a different workout each day

that changes every two -week and it only takes thirty- five minutes a day to complete. I find it is

easy to commit thirty- five minutes it into my busy life style. I have increased my energy and I

am starting to feel better about myself. I have not lost any weight thus far but I understand a

healthy change takes time. I have a supportive family that is encouraging these changes. There

have been some days my children will attempt working out with me which is encouraging and

fun. I feel this is a great starter program. I work out in the beginning of the day and after a

workout I feel like I have accomplished and I am ready to start my day. After I complete this

program I feel I may advance to a more difficult workout with increasing the length of the

workout time. Who knows, someday I may even consider running in a community based 5k.

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Reference:

Centers for Disease Control and Prevention.(2011). Physical Activity for Everyone: Guidelines:

Adults. Retrieved October 3, 2013 from http://www.cdc.gov/physicalactivity/everyone

Jillian Michaels Body Revolution. (n.d.) Body Revolution. Retrieved from

http://www.jillianmichaelsbodyrevolution.com/

Klam, J., Et al. “Personal Empowerment Program: Addressing Health Concerns in people with

schizophrenia, Journal of psychoocial Nursing and Mental health services. 44 (8): 20-28.

Augest 2006.

NIH Heart, Lung and Blood Institute. (n.d.). Assessing Your Weight and Health Risk. Retrieved

October 4, 2013 from

http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm

NIH Heart, Lung and Blood Institute. (n.d.) BMI Calculator. Retrieved from

http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

Pender, N.J., Murdaugh, C.L., & Parson, M. (2011). Health promotion in nursing practice (6thed.)

Upper Saddle River, New Jersey: Pearson Education Inc.

Syllabus. (2013). Syllabus: Health Beliefs Survey. Retrieved from Ferris State University School

of nursing website: https://fsulearn.ferris.edu/webapps/portal/frameset.jsp?

tab_tab_group_id=_2_1&url=%2Fwebapps%2Fblackboard%2Fexecute%2Flauncher

%3Ftype%3DCourse%26id%3D_7660_1%26url%3D

World Health Organization. (2013). Health Topics: Health promotion. Retrieved October 1,

2013 from http://www. Who.int/topics/health- promotion/en/

Appendix A

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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

Disagree Agree

1

2

3

4

5

6

1. If I get sick, it is my own behavior that determines how soon I will get well again.

x

2. No matter what I do, if I am going to get sick, I'll get sick. x

3. Having regular contact with my physician is the best way for me avoid illness.

x

4. Most things that affect my health happen to me by accident. x

5. Whenever I don't feel well, I should consult a medically trained professional.

x

6. I am in control of my health. x

7. My family has a lot to do with my becoming sick or staying healthy.

x

8. When I get sick, I am to blame. x

9. Luck plays a big part in determining how soon I will recover from an illness.

x

10. Health professionals control my health. x

11. My good health is largely a matter of good fortune. x

12. The main thing that affects my health is what I myself do. x

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13. If I take care of myself, I can avoid illness. x

14. When I recover from illness, its usually because other people have been taking good care of me (doctor, nurses, family members).

x

15. No matter what I do, I’m likely to get sick. x

16. If it’s meant to be, I will stay healthy. x

17. If I take the right actions, I can stay healthy. x

18. Regarding my health, I can only do what my doctor tells me to do.

x

Directions on how to score:

 These three subscales, and the items included in each, are as follows:

Internal Items: 1, 6, 8, 12, 13, 17 Chance Items: 2, 4, 9, 11, 15, 16 Powerful-others items: 3, 5, 7, 10, 14, 18

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 powerful-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

Chance, 31.0

Powerful-others, 40.9

My Score: Internal:31, Chance:11, Powerfull-Others:11

Appendix B

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Rotation Calendar Exercise routine

Phase 1: Week 1 & 2 Week 3 & 4Monday: Workout 1 Monday: Workout 3Tuesday: Workout 2 Tuesday: Workout 4Wednesday: Cardio Wednesday: CardoThursday: Workout 1 Thursday: Workout 3Friday: Workout 2 Friday: Workout 4Saturday: Cardio Saturday: CardioSunday: Rest Sunday: Rest

Phase 2:Week 5&6 Week 7&8Monday: Workout 5 Monday: Workout 7Tuesday: Workout 6 Tuesday: Workout8Wednesday: Cardio 2 Wednesday: CardioThursday: Workout 5 Thursday: Workout 7Friday: Workout 6 Friday: Workout 8Saturday: Cardio 2 Saturday CardioSunday: REST Sunday: Rest

Start date September 23, 2013 Start weight: 137October 3, 2013Current weight: 137

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Appendix C

Calculate Your Body Mass IndexBody mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women.

Enter your weight and height using standard or metric measures.

Select "Compute BMI" and your BMI will appear below.

Your Heigh

t:

(feet) (inches)

Your Weig

ht: (pounds)

Your BMI:

BMI Categories:

Underweight = <18.5

Normal weight = 18.5–24.9

Overweight = 25–29.9

Obesity = BMI of 30 or greater

Results as of October 3, 2012

BMI 21.5

5 7

137

21.5

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Personal Health Assessment and Health Promotion Plan Grading

STUDENT NAME_Christian Merz_____________________________________________DATE_________________________

ASSESSMENT CRITERIA POINTSPOSSIBLE

POINTS EARNED

Assessment tools appropriate for the area to be assessed

10

Rationale provided and sourced for tools in first area to be assessed

10

Rationale provided and sourced for “Readiness for Change” instrument

5

Analysis is appropriate, reflects critical thinking. 10

Wellness diagnosis/diagnoses congruent with assessment findings.

10

Health plan follows principles of health promotion. Includes all stages of change

10

Implementation is appropriate for time period. Is documented with reliable evidence.

10

Outcome measures are recorded and appropriate. 5

Long-term outcomes are included. 5

APA: Title page, Running Head, Margins, Headers with page numbers, Use of headings

10

Grammatical: Spelling, Typing, Grammar, Neatness, Sentence Structure & Paragraphing.

5

Critical Thinking using elements of reasoning and Intellectual Standards. (Not to be used as outline points)

10

TOTAL POINTS 100

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