Running head: PERSONAL HEALTH PLAN

Personal Health Assessment and Health Promotion Plan

Jennifer J. Smith
Ferris State University

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Abstract

The author developed and implemented a personal health promotion plan after completing a
personal health assessment utilizing the Transtheoretical Model framework. Based upon this
health assessment, she identifies a nursing wellness diagnosis to increase aerobic exercise to
promote a healthy lifestyle. The health promotion plan utilizes a variety of tools to assess and
track progress to support a successful outcome of improving physical fitness. This health
promotion plan measures and reports the outcomes of the self-interventions that promote a
healthier lifestyle.
Keywords: health promotion, physical fitness, healthy lifestyle, Transtheoretical Model

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Personal Health Assessment and Health Promotion Plan

The personal health assessment will evaluate the authors current health status and beliefs
about health promotion. She selects a nursing wellness diagnosis after analysis of the health
assessment findings. This information assists in determining components of health promotion
needing improvement. Improving physical fitness is one component chosen to improve the
authors health based on evaluation of the information. Utilizing the Transtheoretical Model
framework helps the author to determine her readiness for change and assists with development
and implementation of a personal health promotion plan. Measurable outcomes will be
developed including short and long-term goals. An assessment tool is included that track the
authors progress and evaluates the effectiveness of her personal health promotion plan.
Personal Health Assessment
The author began her personal health assessment by completing the Health Beliefs
Survey (see Appendix A). The survey is designed to determine the ways that different people
view health-related issues (Ursuy, 2011). After reviewing the findings of the health belief survey
the author identifies that compared to the average adult, she believes that she has a higher
amount of personal control over her own health. The results also indicate the author believes
that the importance of chance and others is very low to impact personal health (Ursuy, 2011).
The survey findings identify the authors personal beliefs that she has the most control over her
own personal health.
One component of health the author identifies that she can control is physical activity for
health promotion. The personal health assessment reveals that regular physical activity is not a
part of her daily lifestyle. Physical inactivity is associated with obesity, risks for a wide range of
chronic diseases and mental health problems (Pender, Murdaugh, & Parsons, 2011). Regular
physical activity can lower the risk for colon and breast cancer, lower risk of cardiovascular

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disease, lower the risk for depression, control weight, and increase strength and agility (Pender et
al., 2011).
The author begins her physical fitness assessment by assessing her body mass index
(BMI) with an online BMI calculator. BMI is a number calculated from a persons height and
weight to identify possible weight problems (Center for Disease Control, 2011). The BMI
indicates if weight is a possible health risk. The authors BMI is within the high end of the
normal range (see Appendix B). If the author gains one pound of weight then the BMI will
indicate the weight status of overweight (see Appendix B). The author identifies that losing
weight by increasing physical activity can improve her health status.
Another area to assess for physical fitness is muscular strength and endurance. The author
tested her muscular strength and endurance by performing the wall site and the abdominal hold
assessments (see Appendix C). The results indicate that her strength and endurance is below
average for her age. In addition, she used the U.S. Armys standards for push-ups and sit-ups to
assess physical fitness (Ursuy, 2011). These results reinforce that physical fitness and endurance
need to be improved to promote personal health, as she is unable to complete the minimum
amount of push-ups for her age group (see Appendix D). These tools derived from the Ferris
State Universitys nursing 310 syllabus by Peggy Ursuy (2011). These are valid and reliable
tools to assess current muscle strength and endurance. Utilizing these tools for assessment can
help set goals and track progress for health improvement.
In addition, the author acknowledges that a recent health physical demonstrated elevated
serum cholesterol. These findings, along with a BMI bordering on overweight, indicate a high
risk for disease. A personal health plan needs to include interventions to reduce the risk of
disease and promote a healthy lifestyle.

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Transtheoretical Model

The transtheoretical model is an integrative framework to describe how individuals

progress toward adopting and maintaining behavior change (Pender, Murdaugh, & Parsons,
2011, p. 51). The model describes five stages of health-related behavior change:
precontemplation, contemplation, planning or preparation, action, and maintenance (Pender et
al., 2011). The author will assess her readiness to promote personal health and adapt a healthy
behavior utilizing the transtheoretical model framework.
The first stage is precontemplation. In this stage, the individual has no intention to take
action to quit or adopt a specific behavior within the next six months (Pender et al., 2011). The
author is beyond this stage. She is motivated and ready to make a change to improve her health.
Contemplation is the second stage in the transtheoretical model. The individual intends
to make a behavioral change within the next six months (Pender et al., 2011). The author
progressed through this stage identifying the need to add regular physical activity to her lifestyle
to promote health.
The third stage is planning or preparing to engage in the contemplated change within the
next month and starting to make small changes (Pender et al., 2011). The author proceeded
through this change recently and intermittently engaged in physical activity such as using the
stairs instead of the elevator and parking farther away to improve health.
Action is the fourth stage of the model. In this stage, the individual is actively engaged in
behavior change and it has persisted for less than six months (Pender et al., 2011). The author is
currently in this phase and is implementing her personal health plan to improve physical activity.
The fifth stage of the transtheoretical model is maintenance. The health behavioral
change is continuing after being in place for at least six months (Pender et al., 2011).
Maintenance is a challenging phase as there are many temptations for the person to revert to

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prior behavior. The authors long-term goal is maintenance of an active, healthy lifestyle to
promote health. When the potential gains of engaging in regular physical activity outweigh the
losses, this reinforces maintenance of the behavioral change (Pender et al., 2011). The author
plans to maintain regular exercise, which will reinforce the health benefits and help to become a
natural lifestyle.
Nursing Wellness Diagnosis
After reviewing the personal health assessment, the author chose a nursing wellness
diagnosis of health seeking behaviors related to absence of aerobic exercise as a risk factor for
cardiovascular disease (Sparks & Taylor, 2010). This diagnosis addresses the authors current
health assessment of borderline overweight BMI, elevated cholesterol, and identified lack of
regular physical activity. The author wants to seek a higher level of wellness and decrease her
risk of disease.
Interventions
One intervention is to learn about the benefits of physical exercise (Sparks & Taylor,
2010). According to the Mayo Clinics website (n.d.), there are seven benefits to regular
exercise: controls weight, combats health conditions and diseases, improves mood, bursts
energy, promotes sleep, improves physical intimacy, and can be fun. The author identifies that
all of these benefits will promote a healthy lifestyle and will enhance her life.
Reviewing the basic components of aerobic exercise including frequency, duration, and
intensity provides information on the minimum requirements needed to get aerobic benefit from
an exercise program (Sparks & Taylor, 2010). According to the Center for Disease Control
(2011), adults need to include aerobic and muscle-strengthening activities each week to improve
health. For important health benefits, the Center for Disease Control (2011) recommends at least

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150 minutes of moderate-intensity aerobic activity and two or more muscle-strengthening

activities that work all the major muscle groups each week.
Another intervention is to build an individualized plan around activities that are enjoyable
that meets aerobic criteria such as walking, jogging, swimming, and cycling (Sparks & Taylor,
2010). Written for men and women ages 18 to 64, the 2008 Physical Activity Guidelines for
Americans released by the U.S. Department of Health and Human Services provides information
for being physically active. This booklet lists many activities to promote health and incorporate
into a busy lifestyle. This information increases the authors knowledge of activities that meet
the recommendations for being physically active and developing an individualized exercise plan.
Health Promotion Plan
The author developed a health promotion plan to improve physical activity after
completing a personal health assessment, assessing readiness for change using the
transtheoretical model, and choosing a wellness diagnosis along with the recommended
interventions. This health promotion plan focuses on increasing aerobic exercise to promote a
healthy lifestyle. The author realizes that flexibility is critical to meet her needs for a successful
health promotion-prevention plan (Pender, Murdaugh, & Parsons, 2011).
The authors definition of health is an optimized state of well-being of mind, body, and
spirit with maintenance of a healthy life balance. She feels that adding regular exercise to her
life will enhance her health. The author first compiled a list of the benefits of physical activity.
She posted this list in strategic places to reinforce her motivation to engage in health promotionprevention implementation (Pender et al., 2011).
A successful health promotion plan needs to consider and address barriers to change.
The author identifies that time constraints are a significant perceived barrier to exercise.
Maintaining a healthy life balance is a constant challenge between family, work, college, and

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home. Considering this, the author decides to introduce exercise slowly into her schedule in 10minute increments. Encouragement from family will help her to persist when change efforts are
challenging or other barriers are encountered (Pender et al., 2011).
Short-term Goals
A short-term goal was set to start increasing physical activity by using the stairs at work
instead of the elevators and parking farther out. The author identifies that this requires a
conscious effort to take the stairs and park in a different parking lot after years of habit. At first,
she became short of breath after walking two flights of stairs, but after two weeks has already
noticed an improvement. Climbing stairs is easier and this is starting to become a natural routine
with less and less effort.
Another goal is to participate in family activities that require physical activity such as
kickball and taking walks in the evenings. Including the authors family in these activities to
improve her health is important to maintaining a healthy life balance. Support from her family is
essential to sustaining change.
The author chose to start exercising in 10-minute increments due to her time constraints.
She finds that scheduling time during the week is the key to fitting in exercise. Starting slowly
and increasing the amount of time to exercise will build strength and endurance. She hopes that
small successes will reinforce the benefits of change.
Long-term Goals
The long-term health promotion goal is to make physical activity a way of life. In six
months, the author plans to exercise consistently 150 minutes per week. The results from
physical exercise will be a decreased BMI as evidenced by a decrease in weight of 10 pounds.
She will evaluate her goals by using an exercise journal to track her progress (see Appendix E).
In only two weeks of implementation, the author already notices the health benefits of exercise.

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Using an exercise journal is beneficial to track progress and increase activity. Health planning
is a dynamic process (Pender, Murdaugh, & Parsons, 2011, p. 121). The author plans to reevaluate her health promotion plan every two weeks and make adjustments for successful
behavior change.
Conclusion
This personal assessment and health promotion plan has challenged the author to evaluate
her current health status and implement necessary changes to promote a healthy lifestyle.
Utilizing the transtheoretical model assisted her to develop steps of behavioral change to start her
transformation to a healthier lifestyle. After only two weeks of implementing her health
promotion plan, the authors progress reinforces the positive benefits of exercise. She feels
confident and motivated to continue her journey to a healthier, active lifestyle.

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References

Center for Disease Control and Prevention (2011). Physical activity and health. Retrieved
October 15, 2011 from http://www.cdc.gov/physicalactivity/everyone/health/index.html
Mayo Clinic (n.d.). Exercise: 7 benefits of regular physical activity. Retrieved October 16, 2011
from: http://www.mayoclinic.com/health/exercise/HQ01676
Pender, N. J., Murdaugh, C. L., & Parsons, M. A., (2011). Health promotion in nursing practice
(6th ed.). Upper Saddle River, NJ: Pearson Prentice Hall.
Sparks, S., & Taylor, C. (2010). Nursing diagnosis reference manual (8th ed.). Philadelphia, PA:
Lippincott Williams & Wilkins.
Ursuy, P. (2011). NURS 310 Class Syllabus.

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Appendix A
Health Beliefs Survey

The questionnaire is designed to determine the way in which different people view certain
important health-related issues. Each item is a belief statement, with which you may agree or
disagree. Beside each statement is a scale that ranges from strongly disagree (1) to strongly agree
(6). For each item, choose the number that represents the extent to which you disagree or agree.
This is a measure of your personal beliefs; obviously, there are no right or wrong answers.
Please answer these items carefully, but do not spend too much time on any one item. As much
as you can, try to respond to each item independently. When making your choice, do not be
influenced by your previous choices. It is important that you respond according to your actual
beliefs and not according to how you feel you should believe or how you think we want you to
believe.
1 - Strongly Disagree; 2 - Moderately Disagree; 3 - Slightly Disagree; 4 - Slightly Agree; 5 Moderately Agree; 6 - Strongly Agree
1

1. If I get sick, it is my own behavior that determines how soon

I will get well again.
X

3. Having regular contact with my physician is the best way for

me avoid illness.

4. Most things that affect my health happen to me by accident.

X
X

6. I am in control of my health.

7. My family has a lot to do with my becoming sick or staying

healthy.

8. When I get sick, I am to blame.

9. Luck plays a big part in determining how soon I will recover
from an illness.
10. Health professionals control my health.

2. No matter what I do, if I am going to get sick, I'll get sick.

5. Whenever I don't feel well, I should consult a medically

trained professional.

X
X

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11. My good health is largely a matter of good fortune.

12. The main thing that affects my health is what I myself do.

13. If I take care of myself, I can avoid illness.

14. When I recover from illness, it's usually because other people
have been taking good care of me. (doctor, nurses, family)

15. No matter what I do, I'm likely to get sick.

16. If it's meant to be, I will stay healthy.

17. If I take the right actions, I can stay healthy.

18. Regarding my health, I can only do what my doctor tells me
to do.

X
X

These three subscales, and the items included in each, are as follows:

Internal Items: 1, 6, 8, 12, 13, 17

Chance Items: 2, 4, 9, 11, 15, 16

Powerful-others items: 3, 5, 7, 10, 14, 18

The score on each subscale is the sum of the values for each item in that subscale multiplied by
2. Scores within each subscale can range from 12 to 72. The higher the score on the internal
subscale, the more personal control clients believe that they exercise over their own health. The
higher the scores on the chance subscale and power-others subscale, the higher the beliefs in the
importance of chance and others respectively in controlling personal health. Normative means
for adults on each subscale are as follows:

Internal, 50.4 (Authors = 60, high belief of personal control over own health)
Chance, 31.0 (Authors = 22, low belief in the importance of chance)
Powerful-others, 40.9 (Authors = 22, low belief in others controlling personal health)

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Appendix B

For the information you entered:

Calculate again: English | Metric

Height: 5 feet, 9 inches

Weight: 168 pounds
Your BMI is 24.8, indicating your weight is in the Normal
category for adults of your height.
For your height, a normal weight range would be from
125 to 169 pounds.

BMI

Weight Status

Below 18.5

Underweight

18.524.9
25.029.9

Maintaining a healthy weight may reduce the risk of

chronic diseases associated with overweight and
obesity.

Normal
Overweight

30.0 and Above Obese

Height

Weight Range

BMI

Weight Status

124 lbs or less

Below 18.5

Underweight

125 lbs to 168 lbs 18.5 to 24.9

Normal

169 lbs to 202 lbs 25.0 to 29.9

Overweight

5' 9"

203 lbs or more

30 or higher

Obese

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_normal.ht
ml?pounds=168&inches=69

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Appendix C

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Appendix D

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Appendix E
Exercise Journal

Time of
Day/Date

Type of Exercise

Amount of
Time Spent

Aerobic/
Non-Aerobic

Feelings/Reaction

10/10/11 day

Took stairs all day &

parked farther away

NA

Both

Reduced stress

10/11/11 day

Took stairs & parked

farther away

NA

Both

Reduced stress

10/11/11 pm

Played outside with

kids & went for a walk

45 minutes

Aerobic

Lots of fun & able

to unwind

10/12/11 day

Brisk walk at lunch

20 minutes

Aerobic

Alone/time to destress

10/12/11 day

Took stairs & parked

farther away

NA

Both

Calm/motivated

10/13/11 day

Took stairs & parked

farther away

NA

Both

Stress reduction

10/13/11 pm

Walked on treadmill

20 minutes

Aerobic

Tired before/better
after

10/14/11 day

Took stairs & parked

farther away

NA

Both

Stress reduction

10/14/11 day

Brisk walk at lunch

20 minutes

Aerobic

Refreshed

10/14/11 pm

Walked with family

30 minutes

Non-aerobic

Relaxing

10/15/11 day

Bike riding with family

1 hour

Both

Fun & energizing

10/16/11 day

Horseback riding

1 hour

Non-aerobic

Relaxing & fun

10/16/11 pm

Sit-ups & push-ups

10 minutes

Aerobic

Challenging

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Appendix E
Exercise Journal

Time of
Day/Date

Type of Exercise

Amount of
Time Spent

Aerobic/
Non-Aerobic

Feelings/Reaction

10/17/11 day

Took stairs all day &

parked farther away

NA

Both

Reduced stress

10/18/11 day

Took stairs & parked

farther away

NA

Both

Reduced stress

10/18/11 pm

Played kickball with

kids & went for a walk

45 minutes

Aerobic

Fun & energizing;

slept well that night

10/19/11 day

Brisk walk at lunch

20 minutes

Aerobic

Alone/time to destress

10/19/11 day

Took stairs & parked

farther away

NA

Both

Calm/motivated

10/20/11 day

Took stairs & parked

farther away

NA

Both

Stress reduction

10/20/11 pm

Exercise Video

20 minutes

Aerobic

Tired before/better
after

10/21/11 day

Took stairs & parked

farther away

NA

Both

Stress reduction

10/21/11 day

Brisk walk at lunch

30 minutes

Aerobic

Refreshed

10/21/11 pm

Walked with family &

played kickball

1 hour

Both

Relaxing & fun

10/22/11 day

Bike riding with family

1 hour

Both

Fun & energizing

10/22/11 pm

Treadmill

30 minutes

Aerobic

Motivated/better
stamina

10/23/11 pm

Sit-ups & push-ups

10 minutes

Aerobic

Challenging