NURS 2010 Health Promotion Project: Goals, Actions, and Theory

This project, submitted by a student, details a comprehensive health promotion plan. The student identifies a vision for a fit and healthy body, setting a target BMI and outlining specific actions such as gym visits, using stairs, walking, and adhering to a balanced diet. The current state of health is assessed, highlighting areas needing improvement, such as high BMI and blood pressure, and the impact of lifestyle factors. The Social Cognitive Theory is chosen as a framework, with the student applying its principles of self-efficacy, behavioral capability, expectations, self-control, observational learning, and reinforcements to achieve the health goals. The importance of these goals is emphasized in relation to the student's future career in healthcare, underscoring the need to be a role model for patients. The project references several research papers to support the proposed actions and the theoretical basis of the plan. This project provides a practical example of how health promotion principles can be applied to personal health goals and is available on Desklib for students to use as a study resource.

Running head: HEALTH PROMOTION
HEALTH PROMOTION
Name of the student:
Name of the university:
Author note:

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HEALTH PROMOTION
Vision:
I want to achieve a fit body that would be free from body fat. I want to keep my weight within
the safe zone so that I do not suffer from obesity. I expect my BMI to be within 24 above which
it demarcates into the overweight category and above 30, into the obese category. The main
actions that I would need to take should ensure that I am burning the calories that I am in taking
as diet. For this, I would be hitting the gym sessions five times a week in the evening for one and
half hours, take the staircase to my cabin in the fifth floor, go for walks after dinner with my
partner. My blood pressure should be maintained within 120/80 with maximum 15% of the body
fat.
Action plans regarding maintenance of perfect weight to height ratio to maintain the aimed
BMI:
 Visit the gyms 4 or 5 times a week for warming up and lifting of weights. Researchers are
of the opinion that lifting weights result in burning of fats and help in prevention of
metabolism from slowing down, which is a side effect of losing of weight (Jackikic et al.,
2016). This should be completed by October 31st 2018
 Take the staircase to reach my cabin in my office as higher the number of times as
possible. Researchers have found that climbing a stair results in 0.7 calories and
descending a stair results in burning of 0.05 calories (Berzigotti et al., 2017). Therefore, I
will be able to burn good number of calories per day and considerable weight within
October 31, 2018.
 Walking for 15 to 30 minutes after dinner with my partner would also help me in burning
calories. Researchers are of the opinion a brief walk for about 15 to 30 minutes can be

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considered as the easiest way for burning calories and helping indigestion (Hohenester et
al., 2018). They have opined that a post meal walk can help in marinating the blood sugar
level as well. This should be completed with 31st October, 2018
 Balanced and timely meals to be followed as :
 Eating a high protein breakfast - completed with 31st October, 2018
 Avoiding of different types of fruit juice and drinks - completed with 31st October, 2018
 Drinking of water about half an hour before the meals - completed with 31st October,
2018
 Choosing various types of weight loss friendly food substances - completed with 31st
October, 2018
 Drinking of tea as well as caffeine as that help in boosting the metabolism - completed
with 31st October, 2018
 More including of soluble fibers in diets - completed with 31st October, 2018
 Weighting myself everyday - completed with 31st October, 2018
 Eating of food slowly - completed with 31st October, 2018
 Getting a good night sleep - completed with 31st October, 2018
Current state of health:
Presently my BMI is 29 that show that I am in the overweight category. Due to excessive work
pressure, I myself did not have the time to hit the gyms in the past few weeks due to both the
pressure of academics and work related pressures. I have thought of running or jogging in the
park every evening of morning but I am feeling lethargic and could not feel determined.
Presently my blood pressure is also high about 150/85 which I need to check in through proper
diets. My work pressure does not allow me to have a balanced meal every time and my busy

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schedules often make me take upon fast foods or takeaway foods. This habit needs to be
checked. I have a habit of binge eating and that needs to be checked.
Heath promotion model:
The health promotion model that I need to include is the social cognitive theory. It mainly
helps in describing how experiences of the individuals, action of the others and different
environmental factors experience the individual health behaviors. This theory mainly helps by
providing opportunities for different types of social supports through the instilling of different
expectations, self-efficacy as well as using observational learning along with other
reinforcements for achieving behavior changes (Eldredge et al., 2016). The main steps of this
model that I would be following are self-efficacy. This mainly incorporates the belief that an
individual should have the control and should be able to execute the behaviors. The second step
is called the behavioral capability that includes the understanding as well as having the skills to
perform the behaviors (Kelder, Holescher & Perry, 2015). From both the steps, I have realized
that I possess the belief that i have complete control to execute the behavior ad have the correct
set of self determinations and skills for achieving the behavior of maintaining fit life through
exercises and diet. The third step is called the expectations and this determines the outcomes of
the behavior change. The other is the expectancies that include assigning of the value to the
different outcomes of the behavior changes (Blatasoukas et al., 2015). I have determines the
outcomes of the behavior change which is a fit and healthy body and life and have accordingly
assigned values to the outcomes of the behavior change. The next step is self-control where the
individuals need to regulate and monitor the individual behavior (Montanoo & Kaspryzick,
2015). I have prepared an action plan by which I would be regulating and monitoring each of the
actions that are set by me. The next step is called the observational learning where individuals

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watch and observe the outcomes of the others performing or modeling of the desired behaviors.
The last step is called the reinforcements where individuals promote incentives and rewards for
encouraging their behavior changes (Stacey et al., 2015). I have set myself a trip to Spain if I am
able to achieve my goals within the date of October 31 in 2018 and hence I am really looking
forward to development of fit life.
Importance of goal:
I want to be an expert professional in the healthcare industry where I need to advise my
patients to undertake lifestyle management so that they can achieve better quality life. In other
cases, I also have to educate them about the importance of healthy and fit living, reduction of
weight and others. In that way, I need to be a role model whom the service users would look up
to. Therefore, I myself have to keep fit and healthy so that I can also guide them properly.
Moreover, obesity often associates with co-morbid disorder and this might affect my practices.
Hence, I would need to achieve my goal before I become a practitioner in my life.

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References:
Balatsoukas, P., Kennedy, C. M., Buchan, I., Powell, J., & Ainsworth, J. (2015). The role of
social network technologies in online health promotion: a narrative review of theoretical
and empirical factors influencing intervention effectiveness. Journal of medical Internet
research, 17(6).
Berzigotti, A., Albillos, A., Villanueva, C., Genescá, J., Ardevol, A., Augustín, S., ... & Bosch, J.
(2017). Effects of an intensive lifestyle intervention program on portal hypertension in
patients with cirrhosis and obesity: The SportDiet study. Hepatology, 65(4), 1293-1305.
Eldredge, L. K. B., Markham, C. M., Ruiter, R. A., Kok, G., & Parcel, G. S. (2016). Planning
health promotion programs: an intervention mapping approach. John Wiley & Sons.
Hohenester, S., Christiansen, S., Nagel, J.M., Wimmer, R., Artmann, R., Denk, G., Bischoff, M.,
Bischoff, G. and Rust, C., 2018. Lifestyle intervention for morbid obesity: effects on liver
steatosis, inflammation and fibrosis. American Journal of Physiology-Gastrointestinal
and Liver Physiology.
Jakicic, J. M., Davis, K. K., Rogers, R. J., King, W. C., Marcus, M. D., Helsel, D., ... & Belle, S.
H. (2016). Effect of wearable technology combined with a lifestyle intervention on long-
term weight loss: the IDEA randomized clinical trial. Jama, 316(11), 1161-1171.
Kelder, S. H., Hoelscher, D., & Perry, C. L. (2015). How individuals, environments, and health
behaviors interact. Health behavior: Theory, research, and practice, 159.

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Montano, D. E., & Kasprzyk, D. (2015). Theory of reasoned action, theory of planned behavior,
and the integrated behavioral model. Health behavior: Theory, research and practice, 95-
124.
Stacey, F. G., James, E. L., Chapman, K., Courneya, K. S., & Lubans, D. R. (2015). A
systematic review and meta-analysis of social cognitive theory-based physical activity
and/or nutrition behavior change interventions for cancer survivors. Journal of Cancer
Survivorship, 9(2), 305-338.