Kinesiology Case Study: Adam's Health Improvement Strategies

This case study focuses on Adam, a 45-year-old individual burdened by a stressful lifestyle characterized by long working hours, smoking, and an unhealthy diet, leading to significant health risks. The report delves into Adam's modifiable and non-modifiable risk factors, including obesity, high sugar intake, and stress, which predispose him to diabetes, heart disease, and cancer. It then proposes comprehensive lifestyle changes, including a revised diet plan emphasizing whole foods, grilled options, and portion control, alongside a structured exercise regime incorporating both cardiovascular and strength-based exercises. Furthermore, the study highlights the importance of stress reduction through meditation, guided imagery, and biofeedback techniques. The report concludes by emphasizing the necessity of a determined approach to adopting these changes to significantly improve Adam's health and overall well-being.

Running Head: TASK 0
KineSiology

TASK 1
Contents
Introduction................................................................................................................................2
Risk Factors................................................................................................................................2
Risk Factors of Diabetes.........................................................................................................3
Risk Factors of Heart disease.................................................................................................3
Risk Factors of Cancer...........................................................................................................3
Diet Nutrition.............................................................................................................................4
Physical Activity........................................................................................................................4
Stress reduction..........................................................................................................................5
Conclusion..................................................................................................................................6
References..................................................................................................................................7

TASK 2
Introduction
This case study discusses the health situation of a person named Adam who is 45
years of age. His life is full of stress due to 80+ working hours in a week which forces him to
have an unhealthy and shabby lifestyle. He is addicted to smoking and consumes high sugary
and fatty food which has resulted in 270 pounds of weight. He is at risk of harmful and even
deadly diseases. Hence, this report discusses the different lifestyle changes that can be made
in improving his condition and help him getting back his healthy body. It discussed the
related risk factor and talks about the nutrition and diet plan, exercise and workout regime
and stress reduction practice that can be followed by Adam to improve his health.
Risk Factors
Disease Adam’s Non-Modifiable
Risk factors
Adam’s Modifiable Risk
factors
Diabetes i) Family History
ii) Race or Ethnicity
iii) Age
iv) Gestational history
i) Obesity
ii) High Blood Pressure
iii) High Cholesterol
iv) Physical Inactivity
v) High Sugar intake
vi) Alcohol intake
Heart Disease: Hypertension
and Stroke
i) Gene Influence
ii) Family History
iii) Age
i) Smoking
ii) Alcohol
Consumption
iii) Obesity
iv) Abnormal Blood
Pressure
v) Psychological Stress
Cancer i) Hormonal Factors
ii) Radiation
iii) Pollution
iv) Hereditary factor
i) Alcohol
consumption
ii) Smoking
iii) Obesity
iv) Diet

TASK 3
Risk Factors of Diabetes
Diabetes is a major lifestyle disease that is caused due to the changes in the lifestyle
habits of the person which includes eating, sleeping, working habits. Any abnormality in
these habits can increase the risk of diabetes. Obesity is the most common reason among
diabetic patients. Obesity causes the difficulty in proper functioning of insulin and hence
results in such conditions. Apart from that it is also hereditary and is transferred from one
generation to another in most cases. But can be prevented by maintaining a balanced and
healthy lifestyle. High blood pressure and other cardiovascular diseases might also be the
reason in some cases (American Heart Association, 2015).
Risk Factors of Heart disease
Heart diseases such as hypertension and strokes are found to be at higher risk, unlike
other heart diseases. These both are also related to the lifestyle changes and the working
habits of the person. It is usually common among middle-aged persons and older populations.
It is highly based on a person’s eating and working habits, which contribute in 90 percent
while the other 10 percent involves family history and genetic abnormality. Smoking and
excessive consumption of alcohol to relieve stress in the urban population where the work
and office load is a major reason for the increasing rates of these diseases (Ibekwe, 2015).
Risk Factors of Cancer
Cancer is caused due to mutation in the genes in the cells of the person due to several
factors such as physical, chemical or environmental factors. The mutation in the gene causes
the abnormal functioning of the cells and results in the formation of tumors. It can happen to
any part of the body. It usually occurs due to smoking, excess alcohol consumption, irregular
diet which includes fast food that contains lots of irritants. Hormonal imbalance is another
reason for cancer and is a common factor among women which causes breast cancer.
Exposure to radiation such as UV, ozone, gamma, and x-rays may also result in cancer.
Hereditary factor is also a considerable reason for the cause of the cancer (National Cancer
Institute, 2015).
In Adam’s case, he is obese and overweight because, for a person with 6’2’’ height,
the ideal weight should be between 77-94 kg approximately. While the waist and hip ratio
should be no more than 1.0. Hence, based on these scales, it can be clearly stated that Adam’s
health is at high risk of diseases such as diabetes, heart problems, and cancer. In Adam’s
case, the following are the modifiable factors for his risky health.

TASK 4
i) Stressful job due to overburdened working hours and tough targets of getting into a
partnership.
ii) Smoking 10 cigarettes in a day which contains lots of nicotine and tobacco which is
deadly.
iii) Improper and unhealthy eating habits for all the meals, which includes fatty and
sugary items.
iv) Consumption of coffee and soft drink in excess which contains a high level of
caffeine and sugar.
v) Consumption of alcohol regularly is the root cause of all the health issues.
vi) Lack of physical activity and lots of traveling which causes disrupted routine and
sleep cycle.
Diet Nutrition
The Diet followed by Adam is totally junk based and is unhealthy to a large extent. It
is researched that the diet plan and healthy eating is 70 percent effective in losing weight
while the 30 percent is goal is achieved with the help of exercise and workout. Several
modifications must be considered and followed for the quick change (CDC, 2019).
i) Strict no to alcohol consumption and cigarettes.
ii) Cutting down the consumption of coffee up to 2 cups one in the morning and other in
the evening with little or no sugar.
iii) No soft drink instead can have fresh mint water or fresh fruit juice with meal.
iv) Eliminate refined flour and deep-fried food items, instead, opt for baked or grilled
food items.
v) For breakfast sandwiches with whole wheat or multigrain bread with veggies and
cheese or omelet can be eaten. For lunch and dinner salad bowl is must with green
vegetables such as cucumber, broccoli, cabbage, tomatoes and beans accompanied by
grilled or roasted chicken. During snack time baked chips or nachos can be eaten
(Mayo Clinic, 2019).
Physical Activity
Adam is obese which can be decoded from his health information. He must start some
physical exercises to lower the weight which would work as an initial step in improving his
health. Since he lacks time so few cardiovascular exercises will make a huge effect. Walking
to the office if possible or using the staircases instead of lift is the foremost change he can
implement. It is a low-intensity cardiovascular exercise that does not require extra effort and

TASK 5
will help him in burning around 200 calories in whole day. After reaching home, he can per
from circuit training for beginners which is a strength-based exercise and includes series of
jumping jacks, mountain climber, butt-kicks, planks, and push-ups for 45 seconds to 1-minute
seconds with moderate intensity and then break for a minute. Repeating it for 15 minutes with
around 15 sets would help in burning another 100-200 calories (Davis, 2018). These
exercises do not require going to the gym and other fitness centers but can be easily
performed at home (Metzl & Barrow, 2020).
FITT principle is the sorted technique to monitor the exercise and workout sessions. It
is based on four principles i.e. frequency or the number of workout sessions, the intensity at
which exercises are performed ranging from easy to rigorous, time spent on the session and
types of exercises performed. Thus, with the help of this, results and effectiveness can be
recorded.
Stress reduction
Stress reduction is the final step that greatly helps in recovering from the diseases and
can even treat most of the lifestyle-based illnesses. Adam must follow these practices which
will effectively handle his stress and pressure in his life.
i) Meditation and yoga are the principled practice to reduce stress. Apart from helping in
reliving the stress it also helps in losing weight and enhancing the functioning of the
body. Meditation is a great way to look into ourselves which helps in decluttering and
calming the mind and soul (Corliss, 2019).
ii) Guided Imagery is another practice that involves visualization of soothing visuals and
images which creates and positive aura in the mind and helps in finding the negative
vibes (Mayo Clinic, 2017).
iii) Relaxation using biofeedback is a training technique that helps in relaxing the mind
by screening the changes in the body (NCCIH, 2016).
These practices would work best for Adam as it does not require the need for any
special time slot and can be performed at any time of the day by sparing a few minutes during
work.

TASK 6
Conclusion
This report comprehensively discusses the changes that should be made and the new
habits that must be included in a better future and health condition. Stress and tension must
be avoided at all cost which is the foremost step in creating a space for self. If followed
religiously, he can see the huge results in not more than 4-5 months. All that needed is strong
will power and determination to follow this regime. It must be inculcated as a habit which
will make it more effortless and draining.

TASK 7
References
American Heart Association. (2015, 08 30). Understand Your Risk for Diabetes. Retrieved 03
07, 2020, from American Heart Association:
https://www.heart.org/en/health-topics/diabetes/understand-your-risk-for-diabetes
CDC. (2019, 12 03). Improving Your Eating Habits. Retrieved 03 07, 2020, from Centre for
DIsease Contol and Prevention:
https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
Corliss, J. (2019, 09 10). Six relaxation techniques to reduce stress. Retrieved 03 07, 2020,
from Harvard Health Publishing: https://www.health.harvard.edu/mind-and-mood/six-
relaxation-techniques-to-reduce-stress
Davis, N. (2018, 11 02). 5 Fat-Burning Exercises That Won't Kill Your Knees. Retrieved 03
07, 2020, from healthline: https://www.healthline.com/health/fitness-exercises/low-
impact-exercises#1
Ibekwe, R. (2015). Modifiable Risk factors of Hypertension and Socio-demographic Profile
in Oghara, Delta State; Prevalence and Correlates. Ibekwe R. (2015). Modifiable Risk
factors of Hypertension and Socio-demographic Profile in Oghara, Delta State;
Prevalence and Correlates. Annals of medical and health sciences research, 5(1), 71-
77. doi:https://doi.org/10.4103/2141-9248.149793
Mayo Clinic. (2017, 04 19). Relaxation techniques: Try these steps to reduce stress.
Retrieved 03 07, 2020, from Mayo Clinic: https://www.mayoclinic.org/healthy-
lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
Mayo Clinic. (2019, 10 08). Nutrition basics. Retrieved 03 07, 2020, from Mayo Clinic:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
eating/basics/nutrition-basics/hlv-20049477
Metzl , J., & Barrow, K. (2020). The 9-Minute Strength Workout. Retrieved 03 07, 2020,
from The New York TImes: https://www.nytimes.com/guides/well/strength-training-
plyometrics
National Cancer Institute. (2015, 12 23). Risk Factors for Cancer. Retrieved 03 07, 2020,
from National Cancer Institute: https://www.cancer.gov/about-cancer/causes-
prevention/risk
NCCIH. (2016, 05). Relaxation Techniques for Health. Retrieved 03 07, 2020, from NCCIH:
https://nccih.nih.gov/health/stress/relaxation.htm