NURS 478 Wellness Journal

Your Name: ______Jacqueline Fuentes__________________

Select an evidence-based recommendation to follow for 8 weeks:

Sleep at least 7 hours per night before and after a work or school day
Practice mindfulness for at least 10 minutes everyday
Complete at least 150 minutes of moderate-intensity aerobic exercise per week, such as
biking under 9 mph, dancing, jogging, or playing tennis; or complete 60 minutes of vigorous-
intensity aerobic exercise per week, such as running, kickboxing, or jumping rope
Attend one professionally led yoga class for one hour or longer per week Complete

weekly journal entries:

Week Description of intervention implemented this week (include frequency/length of time):

Spinning (Once a week/ 30 minutes)
1
Jogging (Twice a week/ 60 minutes)
Hiking (Once a week/ ~90 minutes)
Comments on activity:
I wanted to get my activities completed Monday through Friday, thus, to get my 150 minutes, I tried
to divide my activities to a minimum of 30 minutes a day. The first day (Monday) I tried spinning,
but I wanted to change it to jogging for Tuesday and Wednesday since I did not really like spinning. I
took Thursday off, but I made up the 30 minutes of that day by hiking Tumamoc Hill on Friday,
which took about 90 minutes.
Week Description of intervention implemented this week (include frequency/length of time):
Jogging (every day for 5 days/20 minutes each day)
2 Mon: High Intensity Interval Training (HIIT) (30 minutes)
Wednesday: Hiking (120 minutes)
Friday: Weight training

Comments on activity:
During the week of spring break I was able to catch up on more physical activity. Every morning I
would go out with my sibling for a jog around our neighborhood, which took about 20 minutes each
time. Monday, I accompanied by cousin to a training session in which they used a workout program
that entailed high intensity workout in different intervals (similar to the popular Insanity workout
training program). Wednesday I hiked a local mountain known as Telegraph pass, and Friday I just
accompanied by siblings to the gym to do some weights.

Week Description of intervention implemented this week (include frequency/length of time):

Jogging (5 days/30 minutes a day)
3 Weight training (3 days/ 30 minutes a day)
Comments on activity:
This week, I only went jogging every afternoon Monday through Friday around my neighborhood for
30 minutes a day. I also accompanied my roommate to the gym on three occasions, in which I just
did some weight training.
Wk 3

Week 4 Description of intervention implemented this week (include frequency/length of time):

Volleyball (1 night/90 minutes)

Basketball (1 night/120 minutes)

Comments on activity:
This week I wanted to try a different kind of moderate intensity aerobic exercise. I enjoyed
competitive sports, thus I tried these activities for the week. I played 2-on-2 volleyball for a night,
and the 90 minutes went by fast. The next day, I played 5-on-5 basketball, and it did not feel like I
was active for two hours. After this week, I will be looking for more opportunities to exercise this
way.

Week 5 Description of intervention implemented this week (include frequency/length of time):

Basketball (2 nights/90 minutes)

Comments on activity:

Like the previous week, I decided to find a joyful way to exercise, and I did it through a sport I
enjoy. I played 1-on-1 one night for 90 minutes, and 3-on-3 on the second night.

Week 6 Description of intervention implemented this week (include frequency/length of time):

Hike (1 day/360 minutes)

Comments on activity:

This week, my only form of exercise was hiking a popular spot in Tucson known as Seven Falls.
This was an eight mile hike, I jogged a mile of it but walked the rest of it because of the incline.

Week 7 Description of intervention implemented this week (include frequency/length of time):

Basketball (2 nights/ 90 minutes)

Jogging (1 day/ 30 minutes)
Wk 7 Comments on activity:
I began the week by taking jog at A-mountain (Sentinel Peak), but did not enjoy the activity. Thus,
the next two nights I played 1-on-1 basketball for about an hour and half each night.

Week 8 Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

I chose to do physical activity as my self-care activity because I wanted to improve my health and
physical condition which will help improve my focus and self-esteem. These activities taught me
that in order for me to get moderate to high intensity workouts in, I should do them through
something I enjoy. Through going to the gym and jogging, I was only working out to get some
physical activity done in the day, but when I played volleyball or basketball, I was able to get the
same level of activity while also enjoying the activity itself.

Have you noticed any changes in your life since you began this intervention?
I have noticed that I focus better with my assignments after I do physical activity. I now understand
that releasing my stress through something I enjoy, when it comes back to completing school
assignments, I am not stressed out as much. In addition to increasing my focus for school, I also
have improved my physical condition.

Will you do anything differently now? Please explain.

Before the intervention, I would only do physical activity once a week; however, now I have been
able to increase the amount to at least two or three times per week. Thus, I will continue to follow
the intervention until I finish school, and once I finish school I will increase my activity level.

Comments/suggestions:
This assignment was a valuable one to me, thus I would recommend that it continues for this
course.
Please rate how strongly you agree or disagree with these statements:
Following an evidence-based recommendation to reduce burnout was valuable to me.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

This 8-week intervention will help me implement preventative strategies for burnout in my
career.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

This Panopto presentation titled Nurse Burnout: What this is and how you can minimize it in
your careers effectively taught me how I can reduce and address nurse burnout in my career.
Strongly Strongly
Agree Agree Neutral Disagree Disagree

1 2 3 4 5

Completing the Big Five Personality Test was helpful for exploring my risk for nurse
burnout.
Strongly Strongly
Agree Agree Neutral Disagree Disagree
1 2 3 4 5