BIO 1156: Personal Health Plan and Action Plan for Wellness

This personal health plan, created by a student for a BIO 1156 course, outlines a comprehensive approach to improving overall health and wellness. The plan identifies strengths in spiritual and intellectual wellbeing while acknowledging challenges in physical and emotional wellness, particularly concerning weight management and stress. The student details specific actions, including isometric exercises and dietary changes, to address these challenges and mitigate risks of chronic diseases like diabetes and dementia. A one-month exercise plan is provided, along with a weekly meal plan. The student reflects on the process, emphasizing the importance of preventative measures and lifestyle adjustments. The plan highlights the student's commitment to continuous improvement and adaptation, acknowledging the need for expert guidance and a condensed version of the plan as responsibilities evolve. The student has reduced body weight by 5kg since starting the program.

Running head: PERSONAL HEALTH PLAN 1
Personal Health Plan
Student’s Name
Institutional Affiliation

PERSONAL HEALTH PLAN 2
Personal Health Plan
Introduction
Health refers to the phenomenon whereby an individual experiences a feeling of
wellbeing, unity and harmony such that subjective experiences about health, values, and health
beliefs are anticipated. The procedure entailed in the process of regaining consciousness is what
is termed as health (Dossey, 2016, p.54). The definition of health displayed above follows
medical direction in anticipating the concept. However, it is fundamental to consider the fact that
the meaning of values, beliefs, wellness, illness and health may vary from one person to another
depending on the cultural background. The health beliefs of a patient may pose a significant
impact on the outcomes (Carteret, 2011). Therefore, health practitioners and providers have the
primary role to reflect on their personal beliefs about health and develop a better understanding
of those who differ from them. Most importantly, cultural competence must be promoted in the
area of profession. Overcoming health challenges calls upon individual self-reflection and
prioritization of areas of health and wellness to guide in the development of effective action plan
for the management of underlying conditions. On that note, this paper is set as a personal action
plan regarding health and wellness.
Strong
I believe am strong in spiritual and intellectual wellbeing. My spiritual wellbeing has
been promoted through effective participation in church proceedings and reading of the Bible. I
understand the ethical values required for wellness as a Christian. In terms of intellectual
wellbeing, my literacy has been promoted through internet research on new areas of difficulty.
Furthermore, I am an active reader of pieces of literature pertaining to healthcare and wellbeing.

PERSONAL HEALTH PLAN 3
YouTube has played a significant role in developing my understanding of concepts pertaining to
health. Furthermore, I have advanced my knowledge through the classroom learning sessions and
group discussions. I knew I have reached satisfaction in these areas upon scoring highly in
random queries pertaining to the healthcare sector and religious concepts. I have also articulated
substantial concepts pertaining the Bible. Furthermore, I have received positive remarks from my
religious up-lines.
Developing
My two primary areas of health and wellbeing are the physical wellbeing and emotional
wellness. As much as the physical wellbeing is concerned, I am having challenges as much as
personal weight is concerned. My weight is above the recommended levels. This has contributed
to the adverse medical conditions that I have been facing throughout my educational lifetime. On
the other hand, I am periodically undergoing emotional torture. These are not only in association
to the physical challenges that I am experiencing but also revolve around problematic social
relationships. Many are times I get myself depressed and undergoing stress and anxiety. In fact,
the need to achieve desired outcome in my educational programs is one of the aspirations that
contribute to the high rate of depression and stress. Therefore, physical and emotional wellbeing
are the priority areas that require great attention.
Actions
I agree with the norm that individual’s health is linked to the natural environment. In
order to create an effective relationship with my mind and body, I have been committing my
time to perform isometric exercises in the natural world. This narrative came across my mind
upon realizing a correlation between isometric exercises and reduction in body weight. In other

PERSONAL HEALTH PLAN 4
words, different pieces of literature argue that isometric exercises serve a significant role in
reducing body weight. Performing Isometric exercises promotes the production of endorphins
(Brain’s feel good neurotransmitters). The endorphins produced on the other hand play a
significant role in triggering and overall good feeling that increases self-confidence, lower
depression and anxiety as well as relieving an individual from pain. I have also been taking
proper nutrition including a shortage in the intake of cholesterol and fats (Mayo Clinic, 2018).
Personally, performing exercises serve a paramount role in curbing the underlying physical
challenges compared to the use of a medical model (Carteret, 2011). On the same not, the
performance of exercises is cheaper and more effective since it is naturally occurring and reliable
relative to the use of magic pills.
Strategy Based on Changing Life
It is fundamental to acknowledge the fact that health is a long term aspect and not short
term thing. In this regard, strategic approaches have to be initiated to respond to dynamics
associated with living. I intent to engage in constant research on the most appropriate means of
promoting health and wellness. Constant research will keep me updated with the most
appropriate and updated strategies of promoting wellness with respect to the management of
body weight and promotion of emotional wellbeing. The advancing technology is likely to
promote innovation in the enhancement of physical and emotional wellbeing. Therefore, getting
updated through constant research on the internet is the way forward in dealing with the
associated obstacles.
Evaluation

PERSONAL HEALTH PLAN 5
Evaluation shall be based on the target outcomes. For instance, my primary objective is to
ensure that my body weight is within the recommended range. Therefore, attaining a body
weight value that falls within the normal range is an achievement to satisfaction. Also, a
reduction in the frequency of anxiety and depression is inaction of achievement of satisfactory
levels. Finally, evaluation shall be based on the desire to reduce the occurrence of associated
adverse conditions.
Risks
The likely chronic diseases in my case are dementia and diabetes. I have reached this
conclusion based on not only my lifestyle but also based on family history. It is apparent to me
that Diabetes type 2 has been a generational problem in my family. Usually, diabetes type be has
a genetic structure that may follow the family (Fuchsberger, et al., 2016). On the note, Dementia
has also affected the members of my family towards the aging ages. Even though dementia may
not be genetic, the prevalence of the condition has been generational in my family. Based on my
lifestyle, Diabetes type 2 is likely to arise as a chronic condition. In the first place, I have been
taking a lot of sugar throughout my lifetime until the last two months when I was warned in the
medical setting. Similarly, I hate Isometric exercises. The current efforts to engage in isometric
exercises have been triggered by the direction of my body weight. However, I still experience
laziness and find myself skipping the initiative sometimes. The current depression status might
be a signal for dementia. The underlying conditions do not allow me to be relaxed. I am
periodically stressed and the effect of anxiety on mental degradation might be a predisposing
factor to dementia.
Lifestyle Changes

PERSONAL HEALTH PLAN 6
There is a need to make lifestyle changes in order to prevent the development of
dementia and diabetes type two. The first strategy is to intensify my efforts in performing
isometric exercises. This strategy reveals an overlap between the two conditions because it seeks
to achieve desirable outcomes in both cases. For instance, exercises reduce obesity thus
minimizing the likelihood of diabetes. On the other hand, exercises promote mental activity thus
reducing the chance of stress and depression which are the predisposing factors to dementia
(Kvam, Kleppe, Nordhus, & Hovland, 2016). Secondly, I will adopt healthy eating including
reduction of sugar intake, reduction of fats and cholesterol. I shall contact medical professionals
on strategies to employ in food rationing for the management of body weight. Healthy feeding
also indicates an overlap between the two conditions. Whereas healthy feeding brings about the
prevention of obesity as a strategic approach in preventing diabetes, the initiative through the
inclusion of meals that are rich in omega-3-fatty acids EPA and DHA (Salmon fish) play a vital
role in mental development hence reducing the likelihood of dementia.
One month Action Plan
Physical Exercise Plan
Day 1
Pushups 4
Squats 40
Setups 9
Lunges 15
Day 2
Pushups 4
Squats 50
Setups 14
Lunges17
Day 3
Pushups 6
Squats 55
Setups 14
Lunges 17
Day 4
Pushups 6
Squats rest
Setups 24
Lunges 20
Day 5
Pushups 7
Squats 65
Setups 29
Lunges
rest
Day 6
Pushups 8
Squats 70
Setups 34
Lunges 23
Day 7
Pushups
rest
Squats 75
Setups rest
Lunges 25

PERSONAL HEALTH PLAN 7
Day 8
Pushups 5
Squats rest
Setups 40
Lunges 25
Day 9
Pushups 6
Squats 90
Setups 40
Lunges 25
Day 10
Pushups 7
Squats 95
Setups 45
Lunges 24
Day 11
Pushups 9
Squats 105
Setups 50
Lunges
rest
Day 12
Pushups
11
Squats rest
Setups 50
Lunges 27
Day 13
Pushups
11
Squats 125
Setups rest
Lunges 29
Day 14
Pushups
rest
Squats 130
Setups 55
Lunges 32
Day 15
Pushups
12
Squats 135
Setups 60
Lunges 32
Day 16
Pushups
13
Squats
rest
Setups 65
Lunges 36
Day 17
Pushups
14
Squats 140
Setups 70
Lunges
rest
Day 18
Pushups
14
Squats 140
Setups rest
Lunges 38
Day 19
Pushups
16
Squats 145
Setups 70
Lunges 38
Day 20
Pushups
rest
Squats 150
Setups 75
Lunges 39
Day 21
Pushups
18
Squats rest
Setups 75
Lunges 40
Day 22
Pushups
20
Squats 165
Setups rest
Lunges 41
Day 23
Pushups
20
Squats rest
Setups 78
Lunges 42
Day 24
Pushups
rest
Squats 170
Setups 79
Lunges 42
Day 25
Pushups
25
Squats 171
Setups 80
Lunges
rest
Day 26
Pushups
26
Squats 179
Setups rest
Lunges 45
Day 27
Pushups
27
Squats rest
Setups 82
Lunges 45
Day 28
Pushups
27
Squats 180
Setups 82
Lunges
rest

PERSONAL HEALTH PLAN 8
Day 29
Pushups
29
Squats 185
Setups 85
Lunges 47
Day 30
Pushups
35
Squats 190
Setups 85
Lunges 50
The following meal plan shall be adopted on a weekly basis for the entire month
Reflection
It has come to my understanding that the current situation is not a constant condition. Ill-
health can be transformed based on personal efforts and understanding. Most importantly, I have
learned that my future wellbeing depends on my current actions in preventing the occurrence of

PERSONAL HEALTH PLAN 9
the development of chronic conditions. Furthermore, prevention is by much more appropriate
compared to the use of medication in handling conditions.
Having reviewed my wellness checks, it is clear that most of the operations that I engage
in are ill-health predisposing factors thus the need to make changes. For instance, constant intake
of excess sugar is a predisposing factor to diabetes. In this case, I need to slowly check on the
level of sugar intake for the attainment of better outcomes. On the same note the common
isometric exercises I engage in are the ones performed in an enclosed room. There is a need to
balance with activities that are done in open fields such as running in order to break the
monotony. Furthermore, the meals I take are almost identical. A replacement based on the
rationing advice provided by the medical practitioner is essential.
I have realized a red-flag in the lifestyle changes that I chose before commencing on this
project. Firstly, it has come to my notice that performance of isometric exercises must be done
under the guidance of an expert. This is because as much as isometric exercises may lead to the
body weight loss; they may turn out dangerous if not properly utilized. For instance, lifting
weights to break calories and minimize the amount of cholesterol in the body might cause
physical injury if not properly undertaken.
As I age up, this model shall be used in a condensed version because responsibilities
expand as one ages. Therefore, I might not have enough time to engage in all these aspects.
However, following the effectiveness of the model, I think a condensed version shall be better.
I am more proud of my trends as much as weight reduction is concerned. I have reduced
my overall body weight by 5kg since I commenced the physical exercise program. This is a clear
indication that trends towards the achievement of desired objectives are positive.

PERSONAL HEALTH PLAN 10
References
Carteret, M. (2011). Culturally based beliefs about illness causation. CCHAP
http://www.dimensionsofculture.com/2011/02/culturally-based-beliefs-about-illness
causation/
Dossey, B. M., & Keegan, L. (2016). Holistic nursing: A handbook for practice, 60. Retrieved
January 9, 2019 Retrieved from
https://ambassadored.vitalsource.com/#/books/9781284101317/cfi/6/2!/4/2/2@0:0
Fuchsberger, C., Flannick, J., Teslovich, T. M., Mahajan, A., Agarwala, V., Gaulton, K. J., ... & Rivas, M.
A. (2016). The genetic architecture of type 2 diabetes. Nature, 536(7614), 41-47.
Kvam, S., Kleppe, C. L., Nordhus, I. H., & Hovland, A. (2016). Exercise as a treatment for depression: a
meta-analysis. Journal of affective disorders, 202, 67-86.
Mayo Clinic. (2018, March 08). Exercise and stress: Get moving to manage stress. Retrieved
January 10, 2019, from https://www.mayoclinic.org/healthy-lifestyle/stress-
management/in-depth/exercise-and-stress/art-20044469