In this assessment, plan for health behaviour change is developed and implemented. The reflection of experience throughout the change process is also documented by using Transtheoretical Model. Baseline behaviour, health behaviour goals and action plan, evidences to support requirement of change in health behaviour, planned rewards, potential barriers and enablers, completed health behaviour change diary for four weeks and the application of Transtheoretical model to reflect experience are included in this assessment to depict the process of health behaviour change.
In accordance to Hanson and Jones (2015), outdoor walking impacts the health conditions of an individual in positive manner. It offers several health benefits such as weight loose, control of blood pressure, improving mood and boost power of muscle and bones. Similarly, Kelly et al (2014) indicated that walking servers several health benefits to the people. It is quite approachable and cheap way to exercise and to gain number of benefits in terms of improving physiological and psychological health effectively. On the other hand, Pucher et al. (2014) stated that amount and rates of physical activity has considerable relationship with the level of health condition of an individual. Higher level of walking in schedule of an individual tends to reduce the level of obesity in an adult and to reduce the possibilities of occurring related health issues. Similarly, walking is also a useful in terms of reducing the diabetes problems in the adults. In this way, regular walk in adequate amount offers considerable health benefits to an individual.
Due to this, I have chosen to change behaviour of walking. This behaviour has great impact on the health but quite simple and cheap. I currently walk outside for hardly 5 minutes in two days of a week.
For increasing the chances of success, I followed the framework of SMART (Specific, Measurable, Attainable, Relevant and Time-Based) goal as this helps to link the planned actions to the expected outcomes (Davis, 2014). Below is the goal of the plan:
In order to achieve above goal, I will focus on making the process of changing more achievable by including short term goals. Short terms goals and associated are stated below:
Goals |
Reward |
Each day I will increase time to walk by 5 to 7 minutes until I reach to my goal of walking 30 minutes at a time |
Watching favourite movie if I achieve my goals throughout a week |
Ensuring allocation of certain time to walk and to monitor the progress |
Spent time with friends in case of achieving the goals throughout a week |
There would be certain barriers in achieving the developed goals of health behaviour change plan. The key barrier for me would be to use study, essay or assignment as an excuse of avoiding the walk. It will give me a chance to say “I have assignments to do so I will do it next day”. A specific time will be allocated for walk to overcome this barrier and to ensure regular walk as planned. Weather would also be a significant barrier to stop me in exercising regularly. Due to winter or heavy rain, I can easily postpone my daily walk and it will affect the process of achieving the goal. By using treadmill, the barriers of weather would be solved. It prevents me to make excuse of weather for avoiding exercise. Apart from this, I go to play football at least once in a week that creates a risk of injury, which may also cause a reason to avoid the daily walk. I will be careful in playing this game and to decrease its chances to happen. My behaviour to quit early in case of failing to achieve long-term goals can also be a barrier. I will remind myself that mistakes happen and it’s normal. It does not mean that I should not work hard. I will work harder to achieve my planned goals. The friends and family member, who regularly go for a walk daily, will also be an effective enabler. I can accompany them to make the walk more enjoyable and to achieve planned goals. The above explained barriers and enablers could be faced by me in implementing planned health behaviour change.
I maintained a diary to record the details regarding my progress on the action plan. For self-assessment, I used this dairy as it includes all required information. In dairy, I recorded status of achievement, enablers, barriers, comments and adjustments. I filled the dairy for each day of four weeks. From the collected data in diary, it is shown that I successfully achieved my major goal at the ending days of fourth week. Although, it was seem very hard to change health behaviour and to include daily walk of 30 minutes but smart goals have made easy for me to achieve long-term goal. I realized that I were making excuses and experiencing difficulties in achieving goal mostly in first and second weeks. In this situation, I referred the short-term goals and rewards as well as other enablers and they encourage me further to work on my action plan and to include exercise on daily basis. I did not achieve my goal each week but has increased amount of time of walk. In last week, I have achieved my goal at the greater extent as I miss only one day exercise beside of facing barriers each day of this week. It is most important thing to include and maintain this in my lifestyle. Below is the four weeks recorded diary:
Baseline: Walk outside for hardly 5 minutes in two days of a week Overall Goal: To include 30 minutes of walk at a time in 7 days a week Week 1 Goal: To increase walk time from 5 to 10 minutes |
|||||
|
Did I achieve it? |
Barriers |
Enablers |
Comments/ Feedback |
Adjustments? |
Tuesday |
No |
Studies |
|
Find it difficult to spend more time than minutes |
|
Wednesday |
Partial |
Boredom |
Accompany of friends |
Social support plays an important role in inducing behavioural change |
|
Thursday |
No |
Late night studies |
|
Time problems |
|
Friday |
No |
Football match |
|
Facing difficulties to cope with the time limitations |
|
Saturday |
Partial |
Assignments |
Family members |
Family discussed benefits to walk regularly |
|
Sunday |
No |
Football match |
|
Lack of time due to football match |
|
Monday |
Yes |
Boredom |
Accompany of friends |
It encourages me to walk 10 minutes at a time |
|
Baseline: Walk outside for hardly 10 minutes in one day of a week Overall Goal: To include 30 minutes of walk at a time in 7 days a week Week 2 Goal: To walk for 10 to 15 minutes thrice in a week |
|||||
|
Did I achieve it? |
Barriers |
Enablers |
Comments/ Feedback |
Adjustments? |
Tuesday |
No |
Studies and assignments |
|
Difficulties in finding time from studies |
Developing a time table |
Wednesday |
Yes |
Boredom |
Accompany of friends |
|
|
Thursday |
Yes |
Studies and assignments |
Time Table |
Helps me to allocate certain time to walk |
|
Friday |
Partial |
Weather |
Treadmill |
Lacks self-motivation |
|
Saturday |
Yes |
Weather |
Reward |
I referred rewards |
|
Sunday |
Partial |
Studies |
Time table |
Lack of practice to refer time table affect it implementation |
|
Monday |
No |
Pain in legs due to football match |
|
Difficulties in walk |
|
Baseline: Walk outside for 10 minutes at thrice times Overall Goal: To include 30 minutes of walk at a time in 7 days a week Week 3 Goal: To walk for 20 minutes for five days in a week |
|||||
|
Did I achieve it? |
Barriers |
Enablers |
Comments/ Feedback |
Adjustments? |
Tuesday |
Yes |
Boredom |
Self-motivation |
Referring videos of depicting benefits of walk encouraged towards goals |
|
Wednesday |
Partial |
Studies |
Short-term goals |
Time management |
|
Thursday |
No |
Boredom |
|
Finds difficult to continue in absence of friends |
|
Friday |
Yes |
Weather |
Treadmill |
Self-motivation |
|
Saturday |
Yes |
Weather |
Family member |
My mother and father went along with me for walk |
|
Sunday |
Partial |
Boredom |
Reward |
Self-motivation |
|
Monday |
Yes |
|
Reward |
Self-motivation |
|
Baseline: Walk for 20 minutes for four days in a week Overall Goal: To include 30 minutes of walk at a time in 7 days a week Week 4 Goal: To walk for 25-30 minutes for seven days in a week |
|||||
|
Did I achieve it? |
Barriers |
Enablers |
Comments/ Feedback |
Adjustments? |
Tuesday |
Yes |
Weather |
Reward |
|
|
Wednesday |
Yes |
Boredom |
Accompany of friends |
Consideration of health concerns |
|
Thursday |
Yes |
Studies |
Time-table |
Shown time-management skills |
|
Friday |
No |
Football match |
|
Physically unfit |
|
Saturday |
Yes |
Studies |
Self-motivation |
Confidence |
|
Sunday |
Yes |
Weather |
Treadmill |
Dedicated attitude |
|
Monday |
Yes |
Weather |
Treadmill |
Dedicated attitude |
|
This model depicts the six stages of change in behaviour. This model considers the process of changing health behaviour dynamic and gradual, which includes different stages (Contento, 2010). By using this model, my experiences in the process of changing behaviour are explained below:
- Precontemplation: At this stage, an individual lacks intention to change or awareness of the requirement of change. Generally, several excuses are made to avoid the change (Pracilio et al., 2010). I believe that I was not at this stage as I take part in physical activities and understand the benefits of walk. But, it was my mind before this assignment that I should walk at least 30 minutes every day.
- Contemplation: In this stage, an individual understand the presence of problem and intends to take action but does not make any commitment to do. I think that I have gone through this stage as I already go for 5 to 10 minutes outdoor walk but not often. But, I wanted to make it a habit.
- Preparation or Determination: This stage indicates the intention of an individual to take actions within 1 month and starts to do some actions for behavioural change. The actions are taken to implement change and to ensure proper assistance in maintaining change (Contento, 2010). At the start of this assignment, I was at this stage. I prepared a record dairy to track my progress in behavioural change process so that I could determine the level of improvement in coming four weeks.
- Action: In this stage, actions are taken to change health behaviour. I was at this stage, when I started to go for walk regularly. I maintained a diary to keep record of progress. In this process, immediate changes are not apparent and thus encouragement and positive attitude is critical. I realized that after few weeks I started to make excuses to avoid walk. I used time-table and treadmill as well as joint family members and friend in walk to overcome these issues.
- Maintenance: Maintenance stage comes after the six months form stating of behavioural change process (Sharma and Romas, 2011). I was not at this stage evidently yet but walk gives an enjoyable experience to me and thus I can see no reason to stop this routine in future.
- Termination: I have no temptation to relapse. I am quite sure that I will maintain this habit as it contributed a lot in making my routine quite active within the last few weeks.
In the process of behaviour change, I had overcome several barriers and I believe that I successfully changed behaviour of walking 30 minutes in a day. For accessing the process of health behaviour change, Transtheoretical model and record diary some aspect were taken into account. I came to know that recording the progress is quite effective technique to monitor the progress and to motivate for achieving the health behaviour objective. It enabled me to access the behaviour and to make required adjustment on timely basis. I also found that Transtheoretical model is also quite effective in terms of reflecting the experience in the process of health behaviour change systematically. At last, I can say that I experience more healthy and active life in compare to the previous time due to an increase in the time of walking.
Contento, I. R. (2010) Nutrition Education: Linking Research, Theory, and Practice. USA: Jones & Bartlett Learning.
Davis, T.E. (2014) Exploring school counseling. USA: Cengage Learning.
Hanson, S. and Jones, A. (2015) Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. Br J Sports Med, 49(11), pp.710-715.
Kelly, P., Kahlmeier, S., Götschi, T., Orsini, N., Richards, J., Roberts, N., Scarborough, P. and Foster, C. (2014) Systematic review and meta-analysis of reduction in all-cause mortality from walking and cycling and shape of dose response relationship. International journal of behavioral nutrition and physical activity, 11(1), p.132.
Pracilio, V.P., Reifsnyder, J., Nash, A.D.B. and Fabius, M.R.J. (2010) The Population Health Mandate. Population Health: Creating a Culture of Wellness.
Pucher, J., Buehler, R., Bassett, D.R. and Dannenberg, A.L. (2010) Walking and cycling to health: a comparative analysis of city, state, and international data. American journal of public health, 100(10), pp.1986-1992.
Sharma, M. and Romas, J.A. (2011) Theoretical Foundations of Health Education and Health Promotion. USA: Jones & Bartlett Learning.
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