This paper presents a personalized health behavior change plan centered on incorporating a regular exercise routine into a college student's lifestyle. The author examines current physical activity habits, identifies associated health risks of inactivity — including cardiovascular disease, obesity, diabetes, and osteoporosis — and outlines practical strategies for overcoming barriers such as limited time. The plan draws on behavioral change techniques including goal-setting, a written behavior change contract, a progress journal, and the support of an exercise partner. The paper also highlights the physical and mental benefits of consistent exercise, including improved cardiovascular health, increased metabolism, reduced stress, and enhanced mood.
One health behavior change I would like to make in my life is the incorporation of a regular exercise routine. While I realize that my time is limited, I also recognize that I need to maintain an active, healthy lifestyle in order to keep balance in my life. From course readings and my own experience, I know that I think more clearly and have much more energy when I follow a balanced program of exercise and proper diet. My primary goal is to create a moderate exercise routine and establish it as a habit.
Currently, I have no set program or routine that I follow. My physical activity is usually limited to walking around campus or other areas. I do little or no aerobic exercise and no weight training at all. This lack of physical activity, while perhaps not critical right now, will have long-term consequences. I need to create the pattern of behavior now, at this stage of my life, in order to establish it for the future. I am not alone in this challenge: "a recent survey indicated that 29 percent of college women and 21 percent of college men participate in no moderate or vigorous physical activities" (Donatelle, 2005, p. 320).
The lack of proper exercise is associated with many health risks, both physical and mental. "More than 108 million Americans are overweight or obese, 65 million have high blood pressure, 7.2 million suffer a heart attack in any given year, 21 million have diabetes, and approximately 41 million have 'prediabetes'" (Donatelle, 2005, p. 321). A well-established exercise regime has also been found to reduce overall stress and improve mood, decrease the risk of depression and anxiety, improve concentration, and increase the supply of oxygen and nutrients to the brain.
The lack of exercise has also been found to lead to a decrease in bone density and a comorbid increase in the likelihood of developing osteoporosis. Insufficient exercise also results in a weakened heart muscle, low metabolism, and poor circulation. This can lead to the buildup of plaque on the arterial walls and heart valves, increasing the risk of heart attack and stroke.
The primary obstacle to this change is time. I certainly have the desire to exercise; the challenge will be creating a routine that is healthy but not so time-consuming or strenuous that I feel unable to commit to it. This pitfall can lead to an enthusiastic start followed by difficulty sustaining the habit. Balance is key — the right amount of exercise within the time I can realistically budget for it.
By creating a schedule that lists my classes as well as work responsibilities, I can carve out time to exercise while also leaving time to enjoy myself. If I find that I have no time for leisure activities, exercise will likely be the first commitment to go. Maintaining balance is therefore one of the keys to creating and sustaining a program (Davis, 2003).
"Goal charts, partners, and behavior change contract"
"Cardiovascular, metabolic, and mental health improvements"
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