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Personal Health Promotion Plan Kelly GeraghtyFerris State UniversityAbstractThis paper contains information regarding my personal health. It contains an assessment of my physical health and what I can do to improve exercise habits to promote a healthy lifestyle. My long term and short term goals are listed. It includes tools to increase awareness and evaluate my goals. A nursing wellness diagnosis that is used to help create my personal health promotion plan is also included.Personal Health Promotion PlanLiving a healthy lifestyle is something I know is very important. “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity” (Pender, 2006, p. 17) is the World Health Organization definition of health. My definition did not include the mental and social part until further reading about health. Changes in my life need to be made to promote a healthier lifestyle. I used steps from Pender’s Health Planning Process while completing my health plan.I began my health promotion plan by completing the health beliefs survey. When I completed the health assessment survey, the results were not surprising. The completion of the plan will hopefully show what I need to do to make changes that will promote a healthier lifestyle and increase my desire to exercise more regularly. I also completed Rosenberg’s self esteem scale, calculated my BMI (body mass index) and kept an exercise journal. AssessmentCompleting the health beliefs survey was my first step in the assessment of my health (Appendix A). This survey was a requirement of my Health Proposal Plan. The survey included 18 questions, which according to the score if you scored high on internal you believed exercise had a high control over an individual’s own health. In contrast the higher the score on the chance and power-others scale the “higher the beliefs in the importance of chance and others respectively in controlling personal health” (Health Belief Survey, 2010). I scored the highest in the internal area which reflected that I believed that exercise controls the way that I perceive my health. After completing this, I realized that I think exercise is very important to my health and the tool helped me realize this.The second tool I choose was Rosenberg’s Self Esteem Scale (Appendix B). I choose this to see how I felt about myself. The better I feel about myself, the better my health plan can be acted out. I found that I have a pretty good self esteem. I found this statement to be very interesting, “research on self-esteem indicates that it is associated with a history of an active physical lifestyle” (Pender, 2006, p. 211) because I feel I have a good amount of self esteem. If you look at the amount of exercise I get this does not reflect a person who should have a good self esteem. The third tool I used was an exercise journal (Appendix C). This tool was chosen to verify if I was getting enough exercise. I tracked the amount of aerobic exercise I completed over several days to see just how far off I am in the assumption that I do not exercise as much as I should. When I began this tool I perceived myself as getting a fair amount of exercise. I really did not realize how much of my time was spent on life tasks and I was not taking time out to really exercise. I found that I was truly not doing any form of aerobic exercise. This tool was a real eye opener, and made me realize that I need to find time to exercise.The final tool that I used in my health promotion plan was the BMI calculator (Appendix D). I choose this tool because I wanted to see if my weight was within the recommended range. BMI is a screening tool that is used to help identify is someone has a possible weight problem (CDC, 2010, para 1). “BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat” (CDC, para 1). Measuring BMI is a less costly and easy to perform screen to identify weight problems that lead to other health problems (CDC, para 3). BMI is calculated by using a person’s height and weight. When I calculated my BMI and it placed me in the overweight category, I felt shocked. Even though I knew I needed to lose a few pounds, seeing this made me feel very upset. This tool is definitely useful in my plan because it shows that I need to exercise more to keep my weight in the proper range. Health Promotion DiagnosisThe health promotion diagnosis that I choose was “health seeking behavior related to absence of aerobic exercise as a risk factor for coronary artery disease” (Sparks & Taylor, 2008, p. 842). The definition of this is “active seeking (by a person in stable health) of ways to alter personal health habits or the environment in order to move toward a higher level of health” (Sparks, p. 842). I choose this diagnosis because of my desire to lose weight to live a longer, fuller life.Readiness for ChangeProchaska and DiClemente developed the Transtheoretical Model in 1984. The basis of this model is that a client goes through five stages, regardless whether a client is trying to quit a health- threatening behavior or if they are trying to learn new health behaviors (Pender, 2006, p. 42). I believe that I am in the third stage, which is the planning or preparation phase, of this model. I am frequently planning what I will do to become a healthier person. I have completed the first two stages of pre-contemplation and contemplation, but have not obtained stage 4 which is the action stage.PlanI was able to take Pender’s nine step Health-Planning Process and adapt this to formulate a health promotion plan (Pender, 2006, p. 127). I also used the health promotion diagnosis and the tools attached in the appendix with this plan. The first step in Pender’s process involved reviewing and summarizing the data from my assessment (Pender, p. 127). After evaluating my BMI and my exercise journal I felt that I needed to lose ten pounds and incorporate aerobic exercise in my daily life. I feel that I have the support I need from my family and will not use this as an excuse not to exercise.The second step is to reinforce strengths and competencies of the client, which means to “achieve consensus on areas in which the client is already taking informed and responsible health action as well as on areas for further development of self-care competencies” (Pender, 2006, p. 128). My area of strength regarding this is that I know I am responsible for the weight I need to lose. I am acknowledging this fact and am willing to take the steps it takes to become healthier.Step three, is to identify health goals and related behavior-change options (Pender, 2006, p. 130). My current health goal is add aerobic exercise to my life several times a week, to help decrease my risk of Coronary Artery Disease and to help me lose weight. This would be my short term goal. I have not met this goal yet and hope to start exercising this week. My long term goal would be to exercise a minimum of three times a week which is identified in the intervention section of my wellness diagnosis (Sparks, 2007, p. 843). By doing this I will feel better and have more energy. I can do this by simply going for a 30 minute walk in the evening, or going to the gym my family belongs to for a full workout. I feel this is a very obtainable goal since I currently have no aerobic exercise in my daily life. I spend so much time doing things for my family and running errands that I never really thought about how I am not actually obtaining aerobic exercise.Step four, identify behavioral or health outcomes means to “determine the desired health outcomes of the health promotion-prevention plan” (Pender, 2006, p. 133). I will be able to communicate that I am exercising to benefit my health, and to decrease my risk for heart disease. My plan will include walking for 30 minutes, 4 days a week, including using a treadmill if the weather does not permit outdoor activity. I will also attend an exercise class at the local gym I belong to several times a week.The fifth step involves a behavior change plan which means I will take ownership daily of the changes I am making (Pender, 2006, p. 134). I will keep track of the amount of exercise I am obtaining and will make myself accountable for the times I do not obtain my goal. I will reward myself when my BMI reaches the optimal level.Step six is to positively reiterate the benefits of change (Pender, 2006, p. 134). I will keep notes in my calendar, since I reference this on a daily basis reminding myself of the days that I have exercised and the weeks I have met my goals. This will serve a reminder how proud I am of my accomplishments.The seventh step is to address environmental and interpersonal facilitators and barriers to change (Pender, 2006, p. 135). I will use an indoor treadmill or the gym when the weather does not allow me to be outdoors to exercise. I will also obtain support from my family and friends by involving them in my exercise. I can take my daughter with me when I go for walks. I can also ask a girlfriend to come along to the gym so we can motivate each other.Step eight is to determine a time frame for implementation (Pender, 2006, p. 135). I will plan to start my short term goal of exercising several times a week right away. I will give myself two months to work toward my long term goal of exercising three or more times a week. By allowing time to grow into this exercise routine, I feel I will not be setting myself up for failure.The final step is to formalize commitment to behavior-change plan which “through identification of new behaviors the client wishes to acquire, a verbal commitment is made to change” (Pender, 2006, p. 136). The commitment of this plan comes from my desire to be an example to my children so they may incorporate exercise throughout their lives to live a healthy and full life. I feel the things I do now, will influence the outcomes they have. I will involve my family in my commitment to change, so they may help me be accountable for the goals I have set.EvaluationBefore beginning this plan I had no idea that I truly was overweight, and obtained no aerobic exercise. I guess I just assumed that all of the running around and caring for my family I did that I was getting exercise. Maybe I just was ignoring the obvious. After completing this plan I believe that I will be able to find ways to incorporate aerobic exercise into my life without disrupting my daily schedule. I know that I need to focus on keeping myself healthy and becoming a positive role model for my family. ReferencesCenter for Disease Control (2010). About BMI for adults. Retrieved from Center for Disease Control (2010). BMI calculator. Retrieved from , K. (2010). Syllabus: Health beliefs survey. Retrieved from Ferris State University School of Nursing Ferris Connect web site: Pender, N.J., Murdaugh, C.L., & Parson, M. (2006). Health promotion in nursing practice (5th ed.). Upper Saddle River, New Jersey: Pearson Education Inc.Rosenberg, M. (1979). Conceiving the self. New York, New York: Basic Books.Sparks, S. & Taylor, C. (2008). Nursing diagnosis reference manual (7th ed.). Philadelphia, PA: Loppincott Williams & Wilkens.Appendix AHealth Beliefs SurveyThe 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 2 34 56If I get sick, it is my own behavior that determines how soon I will get well again. ????X??No matter what I do, if I am going to get sick, I'll get sick. ??X????Having regular contact with my physician is the best way for me avoid illness. X??????Most things that affect my health happen to me by accident. ??X????Whenever I don't feel well, I should consult a medically trained professional. X??????I am in control of my health. ?????X?My family has a lot to do with my becoming sick or staying healthy. ????X??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.X13.? If I take care of myself, I can avoid illness.X14.? When I recover from illness, it's usually because other people have been taking good care of me. (doctor, nurses, family)X15.? No matter what I do, I'm likely to get sick.X16.? If it's meant to be, I will stay healthy.X17.? If I take the right actions, I can stay healthy.X18.? ?Regarding my health, I can only do what my doctor tells me to do.?X??????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, 16Powerful-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 multiplies 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, 50.4Chance, 31.0Powerful-others, 40.9My Scores:Internal, 32Chance, 14Powerful-others, 9Appendix BRosenberg's Self-Esteem ScaleDirections: The Rosenberg Self-Esteem Scale (RSES) is a 10-item Guttman scale with a Coefficient of Reproducibility of 92% and a Coefficient of Scalability of 72%.? Respondents are asked to strongly agree, agree, disagree, or strongly disagree with the following items. On the whole, I am satisfied with myself.?SAAD*SD*At times, I think I am no good at all.?SA*A*DSDI feel that I have a number of good qualities.?SAAD*SD* I am able to do things as well as most other people.?SAAD*SD*I feel I do not have much to be proud of.?SA*A*DSDI certainly feel useless at times.?SA*A*DSDI feel I am a person of worth, at least on an equal plane with others.?SAAD*SD*?I wish I could have more respect for myself.?SA*A*DSDAll in all, I am inclined to feel that I am a failure.?SA*A*DSD?I take a positive attitude toward myself.?SAAD*SD*?*Represents low self-esteem responses. (Source: Rosenberg, M. (1979). Conceiving the Self. New York, New York. Basic Books, p. 291)Appendix CExercise JournalDay 1Time of DayType of ExerciseAmount of Time SpentAerobic / Non-AerobicAlone/With SomeoneFeelingsA.M.?Grocery Shopping?2 hours?Non Aerobic?Alone?Afternoon?Cleaning the house?4 hours?Non Aerobic?With Kids, I always thought this was exercise, but it is not??Evening?Cooking Dinner1 hour?Non Aerobic??With husbandEvening?Winding down with family?1 hour?Non Aerobic?With family?Exercise JournalDay 2Time of DayType of ExerciseAmount of Time SpentAerobic / Non-AerobicAlone/With SomeoneFeelingsMorning?Washed living room windows and blinds?2 hours?Non Aerobic?Alone??AfternoonHomework?2 hours?Non Aerobic?Alone?Late Afternoon?Watching Daughters softball game?4 hours?Non Aerobic?With family??EveningGetting everyone ready for bed and school next day2 hours?Non Aerobic?With family?Exercise JournalDay 3Time of DayType of ExerciseAmount of Time SpentAerobic / Non-AerobicAlone/With SomeoneFeelingsA.M.? Work?12 hours?Non Aerobic?With coworkers?Afternoon? Work???Evening?Cooking Dinner1 hour?Non Aerobic??With husbandEvening?Winding down with family?1 hour?Non Aerobic?With family?Exercise JournalDay 4Time of DayType of ExerciseAmount of Time SpentAerobic / Non-AerobicAlone/With SomeoneFeelingsA.M.? Work?12 hours?Non Aerobic?With coworkers?Afternoon? Work???Evening Watching Softball Game1 hour?Non Aerobic?With familyEvening?Winding down with family?1 hour?Non Aerobic?With family?My schedule just continues the way shown above. I am getting absolutely no aerobic exercise.Appendix DResultsFor the information you entered:Calculate again: English | MetricHeight: 5 feet, 1 inchesWeight: 135 poundsYour BMI is 25.5, indicating your weight is in the Overweight category for adults of your height.For your height, a normal weight range would be from 98 to 132 pounds.People who are overweight or obese are at higher risk for chronic conditions such as high blood pressure, diabetes, and high cholesterol.BMIWeight StatusBelow 18.5Underweight18.5—24.9Normal?25.0—29.9Overweight30.0 and AboveObeseASSESSMENT CRITERIAPOINTS POSSIBLEPOINTS EARNEDAssessment tools appropriate for the area assessed1010Rationale provided and sourced for tools in first area assessed1010Rationale provided and sourced for “Readiness for Change” instrument55Analysis is appropriate, reflects critical thinking.1010Wellness diagnosis/diagnoses congruent with assessment findings.1010Health plan follows principles of health promotion. Includes all stages of change1010Implementation is appropriate for time period and is documented with reliable evidence.109Outcome measures are recorded and appropriate.54Long-term outcomes are included.55APA: Title page, Running Head, Margins, Headers with page numbers, Use of headings108Grammatical: Spelling, Typing, Grammar, Neatness, Sentence Structure & Paragraphing. No evidence of plagiarism.55Critical Thinking using elements of reasoning and Intellectual Standards. (Not to be used as outline points)109TOTAL POINTS 10095 ................
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