Exercise And Behavior Adoption For Many Reasons

This behavior change project has become a huge part of my everyday life. I lost sight of how important staying in shape affects my overall mental state along with my physical well-being. Having a life that consists of so many activities such as going to school, working, and maintaining a full and happy relationship with the people I care about is hard to balance with just making time for myself. That is why keeping this three day a week workout regime over the past five weeks has been so important; it made me realize that I can make time to focus on just working on myself, and in turn, improve all other aspects of my life. Realizing of course that there are many people in this world that have real life health problems that they seek professional help for. These changes in their lives require a system or a theory that must be applied to develop a strategic an organized way to regulate or change their behavior.

There are several interventions that correlate with increased physical activity, goal-setting, self-monitoring, and feedback. Several studies have examined the

Exercise behavior is the study of theories which work to explain actions and phenomenon’s that occur when looking at peoples perspectives of exercise. One overall theory called The Transtheoretical model (TTM), includes elements from “across a variety of theories and models behavior, some of which are social-cognitive in nature and some of which are not” (79). The TTM describes five stages of behavior change: Precontemplation, contemplation, preparation, action and maintenance. By using TTM as the base of multiple theories, a greater picture of exercise behavior is created to understand how individuals become interested and continue to make a life style that involves normal exercise.

For the very first time in my life, I had executed a series of behavior changes in order to lose fifteen pounds by this semester. I am pleased and more than grateful to see that my customized plan is successful, and took effect in different aspects of my well-being. “I am not what happened to me, I am what I choose to become”, I believe this quote by Carl Jung encapsulated why my health improvement plan would work – determination incorporated into a personalized plan. Hereinafter, I would like to discuss in details what and why had my behavior changes improved both my short-term and long-term health.

The strategic push to do exercise is the initial motivation. The term “motivation” differs from one person to another, in other words, what motivates one person doesn’t necessarily motivate the next person. Meanings of motivation thrive and are connected to the specific theory or model embraced by the person. Motivation is linked with the underlying behaviors of the individual and with their level of reason on specific activities (Wong, 2009).

After looking back at my behavior for the past three days I noticed that I have the mentality of wanting to do physical exercise, but lack the motivation and the discipline. I realized that I was stuck in the contemplation phase of as the transtheoretical model of behavior change explains. In order to to improve my behavior as emphasized in class, I needed more to work on the pros and cons that come with the behavior change and set a specific goal. The goal I decided to place for myself is to engage in some sort of physical activity for at least 30 minutes every other day. I included some self-reinforcements as in the book titled Health Psychology introduced in page 52, in order to keep the health behavior steady and not lose focus on the goal

Virtually all people can identify goals they want to accomplish, things they would like to change, and things they would like to achieve. However, most people also realize that putting these plans into action is not quite so simple. Bandura and others have found that an individual’s self-efficacy plays a major role in how goals, tasks, and challenges are approached.

Behavior Change: For my self-change project I wanted to start going to the gym. More specifically I wanted to implement a regular Monday thru Friday gym schedule and work out for at least an hour.

One behavior that I would like to improve for myself is increasing my daily physical activity level. I chose to utilize the Revised Health Promotion Model (HPM) to address this behavior. Upon reviewing the various models and theories in chapter three of the textbook, the revised Health Promotion model stood out to me and I felt many aspects of the model are perfect to address the behavior I selected to change. The three main components of the model focus on the individual characteristics and experiences, behavior-specific cognition and affect, and the behavioral outcome (Pender et al., 2011). All of these components are essential when planning and intervening to change a behavior. The text states “Research indicates that often the best predictor of behavior is the frequency of the same or similar behavior in the past. Prior behavior is posed to have both direct and indirect

KNES 400 Assignment #1: Determinants of Physical Activity for the Elderly Due: October 26th, 2015 Section: 0106 (Fridays @ 1pm) TA: Katie BY: Sandeep Bedi

Middle range theories are easy to apply. They can guide nursing care, change conditions to help improve nursing care. These theories can help interpret behavior and situations. They also help to understand relations between diagnosis, interventions, and outcomes (McEwen & Wills, 2014). The Integrated Theory of Health Behavior Change is a new midrange theory. It utilizes social, behavior and bioscience theories. The application of this theory allows health behavior change in a health care setting. Knowledge promotion, self-regulation, and social facilitation are essential to change the health behavior (Ryan, 2009).

“The Health Behavior Change for Obesity Management” is an article that provides an overview of advances in behavior change science theories and methods that focus on obesity. The behavioral interventions are effective in promoting weight loss, but weight loss maintenance is a key challenge. In long term weight management, are based on self- determination theory and self-regulation theories. The health behaviors have limitations to capture the complexity of health

My project for changing a personal health behavior is beginning an exercise plan. What I want to do is lose 10 pounds, but I have a short-term goal to lose 5 pounds in three weeks. The reasons for this choice is because I want to be at a healthy weight and to prevent heart disease. What I hope to learn is how to manage my weight and keep it off and achieve my short-term goal in losing 5 pounds in three week and eventually, reaching my ideal weight of 135 pounds by determination and hard work and able to maintain the weight

Those against mandatory exercise say that if students feel it is important to exercise they will create a program of physical activity on their own and it does not need to be a part of the school. The problem with this theory is that the majority of people would stop the program if left on their own without any sort of accountability. For example, a study was done on several different exercise plans to see what results would happen over time. First the theoretical approach of self-monitoring was used. This program left individuals to attend exercise sessions on their own without any intervention from others. The overall observation was that interest in attending and exercising was lost after about four weeks. Next the approach of stages of change was used. This program used four different groups. One group received weekly calls with structured inquiry to see how and when the subjects were personally exercising. The second group received weekly calls with general inquiries about their exercise habits. The third group received a call every three weeks with general inquiries of exercise, and the last group received calls every three weeks with structured inquiries. The results were, that 63% of the subjects who were called more frequently were regularly exercising as opposed to only the 22% exercising success rate of those that were called less frequently. Also those called with the structured

At the beginning of this class, I spent my days lounging around watching Netflix, never going out to do anything. Now, I have been educated on just how important exercising is to my long-term health.