My goal for the Behavior Change Project was to work out, starting with 3 times a week and eventually building up to 5 times a week. I didn’t want to gain the stereotypical “Freshman Fifteen”, so this was the perfect goal for me to have. Coming into my first semester of college, I knew that I would struggle maintaining a healthy diet and daily exercise, so I thought this would be the perfect time to push myself and make myself better physically and mentally. My goal affects the physical aspect of the dimensions of health. Working out has many benefits. According to the Center for Disease Control and Prevention, “Regular physical activity is one of the most important things you can do for your health. It can help: control your weight, reduce your risk of cardiovascular disease, reduce your risk for type 2 diabetes and metabolic syndrome, reduce your risk of some cancers, strengthen …show more content…
For the most part, I followed my plan to start out with exercising three days a week and building up off of that. My end goal was five days a week, and honestly, that was just unrealistic. Four days a week was a lot, too, but it was manageable. A strategy that really helped me stay on track was getting a workout buddy. I have three different friends that I would usually go workout with at the Rec, but sometimes it was nice to just go by myself. A big setback was me just being lazy and not wanting to go, and my friends would always push me to go. A big benefit to all my physical activity is my overall well-being. I have felt more energized and just felt better about myself. A behavior change is so hard because you are trying to alter what you’ve already been doing. I learned a lot about myself. I learned what my strengths and weakness are and how to manage and improve them. Hopefully, I can take this motivation and carry out my workout routine through the end of Freshman year and beyond, to improve myself physically and
3.Set goals to do one solid hour of physical aerobic and fitness training seven days a week. Use a fitness tracker such as a pedometer and complete 10,000 plus steps daily (including Saturday and Sunday). 4.Watch
I would like to add that ice cream was a poor choice of reward because I learned food rewards can increase the chances of becoming overweight, and its something that I normally have at my house, so it was easy to tell myself that I can still eat my own ice cream even if I fail. My overall reaction is that changing your behavior has to be something that you really want to do. If it’s something that you don’t really care about or take seriously, its very difficult to stay committed. I found this project to be enlightening, we talk about behavior change a lot and it seems straight forward, but you don’t realize how difficult it can be until you try it yourself. I was very close to just giving it up many times, I had to remind myself often about the reward at the end of the week, the benefits
Sophomore year, I learned more about hard work than ever in my life so far. I doubled up in science, I was constantly bogged down by copious English assignments, and my basketball coach pushed me further than anyone had ever before. I made a lot of bittersweet memories in the hot, musty OAC that winter during those practices. Junior year was an absolute blur. I made an effort to engage in my friendships and learn more about the people around me.
Being active has helped me become better at soccer and hockey. In hockey you need to be in shape; I workout on a daily basis, to keep fit for hockey. When I train for hockey I jog, sprint, skate, and hoist weights. I believe that not only does being active help you physically, it also helps you mentally. When you workout it releases endorphins into your body to make you feel happier and better.
All in all, as cliche as it sounds, I learned that anything is possible. If you wish and try for something enough, then anything can happen. I also learned that if a person feels that they are struggling with a problem about themselves, then they can and should change it, even if it seems as if it is
Dr. Ogden’s Unit 3 “Behavior Change,” (2017) discussed some of the ways in which behavior can be changed using the four main theoretical perspectives. The four main theoretical perspectives are: learning theory (with added cognitions), social cognition theory and use of planning, using motivational interviewing to move people through the stages of change and using emotion in a positive way by using visual images. In this week’s readings, I learned about models of influencing behavior change, which include financial incentives and the use of mass media. The learning theory (with added cognition) which is one of the four main theories informing behavior change implies that any behavior is learned through three main mechanisms which are; modeling
The long-term behavioral goal that I wish to focus on for this assignment is to do physical exercise five-days a week. Regular physical exercise would help me maintain a healthy weight, reduce my risk of heart attack and stroke, improve my mood and well-being, and is an important factor for a long and healthy life. The first technique that I practiced was time management. I have a busy schedule which involves a constant balance of attending classes, doing homework, going to work, doing church callings, and participating in extracurricular activities.
5. What stage of the Behavior Change are you presently in? I still consider myself to be in the action stage. I am trying to lose one pound every week even though I feel like every week it seems to get harder and harder to lose one pound. Regardless of how hard losing a pound may be, I am still going to be persistent and keep trying to reach my
It helps because we can get fresh air, run, and get our blood flowing. It also wakes us up and keeps us alert. When I am in the classroom for too long, I can get tired or anxious to go outside. Researchers from the medical college of Georgia did a 15 week study where they saw significant improvement in test scores with regular exercise (Livestrong.com).
Having a daily opportunity for physical activity helps fight weight gain and teaches kids healthy habits form a young age. Lack of physical activity and lead to health concerns for adults and children. The U.S. Department of Health and Human Services recommends that children and adolescents engage in 60 minutes a day of physical activity each day. The American Academy of Pediatrics conducted a study that examined children 8 to 9 years of age.
Explain why the Australian Dietary Guidelines were developed. The Australian Dietary Guidelines were developed because many Australians have died from chronic disease due to unhealthy diet. Experts have scientific evidence that switching diets to healthy eating can improve the quality of lives and wellbeing, as well as preventing chronic disease. The guidelines were developed to inform the general public about making healthy food choices.
The transtheoretical model of behaviour change describes how people modify problem behaviour or acquire a positive behaviour. The stages of change are the main concepts in the transtheoretical model and include precontemplation, contemplation, preparation, action and maintenance (Prochaska et al., 2002 as cited in Polit & Beck, 2014). The main idea of this theory, according to Polit and Beck (2010) is, “the stages of change which conceptualizes a continuum of motivational readiness to change problem behavior…….” This theory speaks to individuals, each at a particular stage in the continuum towards the desired behaviour. Prochaska, Redding and Evers (2008) stated that to progress through the early stages, people apply cognitive, affective, and evaluative processes.
Well, following the extra mile will hopefully stop me from my terrible habits, such as watching a LOT of TV, going to bed super late, getting up very late, my laziness or just being the master at procrastinating, and being glued to my phone. Taking all of this away will help me conquer my goals and future goals to come. Defeating my bad habits will take time, so, keeping a daily planner will help (which I have, but I have a difficult time remembering to write my daily work on it). I’ll need to put the daily planner somewhere I can see it when I’m doing my schoolwork. Being organized will help too!
Health has become a major issue in today’s society. The obesity rates for Americans today are 33.8 percent of adults, skyrocketing from 13 percent in 1962. I believe this is a result of technology today, and the availability of food over time. When it comes to health I believe my overall health is good. My overall score for my profile was 144.
A fitness goal setting is an important process before embarking onto any weight loss activities. Many people have tried different weight loss programs, but could not reach their wanted fitness level. Some lost the motivation along the way, some got injured and others stopped few days before starting. Usually, this happens because they lacked necessary planning, proper actions and the biggest reason they want to be fit. Actually, setting a fitness goal is easier than you think.