Appendix B NURS 478 Wellness Journal

Your Name: Sydney Narvaez

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):

Beginning the week of Monday March 6, 2017, I began my intervention of exercising vigorously for
1
at least 60 minutes per week because running has always been a passion of mine; however, I find that
I dont have much energy or time to run with everything going on in nursing school. This week I ran
on the treadmill at about 8 mph for thirty minutes once on Monday afternoon and once on Thursday
afternoon.
Comments on activity:
Beginning to run again definitely made me feel tired, but I felt so much better about my physical well
being after just two sessions. Im excited to continue to grow stronger and faster throughout these
weeks by keeping up with my exercise.

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

On Sunday March 12 and Monday March 13 I ran outside for about 45 minutes each time. I took a
2 little bit longer to run because the inclines and heat forced me to slow down and catch my breath a
couple of times throughout each run.

Comments on activity:
It was nice getting the chance to run outside for the first time in awhile. I used to run outside for
sports all of the time, but ever since I strained my knees in high school it became hard for me to run
on concrete again. I chose to ran up and down the grass of the mall so that I wouldnt hurt as bad and
I got to enjoy the outdoors!

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

I decided to switch things up this week; on Tuesday March 21 I ran for 30 minutes on the treadmill at
3 8.4 mph and on Thursday March 23 I completed a high intensity interval training (HIIT) circuit. My
mom is a certified personal trainer, so she sent me what actions to do in this 30-minute circuit. This
included jumping rope, squatting, short sprints, burpees, push-ups, and some kickboxing moves with
minimal breaks in between.
Comments on activity: At home I typically work out by alternating days; one day I run and then the
next day I complete a circuit. I felt like I was finally getting back to the peak of my health that I was
at over this summer when I was training often and it felt amazing. Im starting to feel the positive
effects of this program and am excited to see where it continues to take me!
Wk 3

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

Monday March 27 and Friday March 31, I ran for 30 minutes on the treadmill at 8 mph. On
Wednesday March 29, I completed another circuit that my mother had emailed me; this circuit
included jumping exercises, sprints, lifting heavy ropes, and core exercises with a medicine ball.

Comments on activity:
I am continuing to feel my body improve and feel healthiernow Im able to perform vigorous
exercises three times a week instead of just two. I love being able to push myself physically so
that I can stay in the best shape and health that I possibly can.

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

This week I ran for 30 minutes on Tuesday April 4 and 30 minutes on Thursday April 6. I had the
chance to run outside this week, but it was pretty warm outside and became tiring very quickly!

Comments on activity:
I was very stressed about studying for the NURS473 test on Wednesday April 5 and thought that I
would have no time to run or work out this week. However, when I decided to take a 30-minute
study break for some stress relief on Tuesday, I found that my studying was even more effective
after running than it was before when I was stressed. Its amazing how much the body and mind is
receptive to physical activity.

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

This week is the week of my birthday, so Ive decided to split my running into three twenty-
minute intervals instead. I ran for 20 minutes on the treadmill on Monday April 10, Tuesday April
11, and Wednesday April 12. I knew I was going to have a big dinner and cake on my actual
birthday (April 13), so I decided to plan ahead this week so I could get my exercise in!
Comments on activity:
Exercising before my birthday allowed me to be less stressed than I usually am. Typically I get
stressed out due to plans and coordinating times for dinner and parties with friends, but by running
vigorously the three days prior I no longer had this pent up and unnecessary stress sitting upon my
shoulders; I was able to have fun and go with the flow!

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

Because Im leaving town for the weekend on Thursday April 20, I completed two thirty-minute
circuits on Monday April 17 and Wednesday April 19. These circuits were slightly different, but
included lifting free weights, jumping exercises, box exercises, sprints, and resistance training.

Wk 7 Comments on activity:
On this last week of journaling my exercises, I wanted to prove to myself that I could complete
two HIIT exercises within a few days of each other. I have felt myself grow so much stronger and
with much more endurance, so completing these circuits was very fulfilling.
Week 8 Reflection on Panopto presentation and 8-week intervention:

What did these activities teach you?

These activities taught me that there is time to work out during nursing school and that it
actually clears my mind and allows me to think better when Im trying to study or
complete homework. Before I felt that I can only focus on school, but by thinking of my
health in a holistic way, my mind and body have both improved.

Have you noticed any changes in your life since you began this intervention?
Since implementing the intervention of at least 60 minutes of vigorous exercise per week, Ive
noticed that Im generally happier, less stressed, and can concentrate on my tasks at hand better. I
used to often get distracted when completing school work or while studying, but after I began
putting my energy towards a healthy goal of exercise rather than stress, I have regained my focus
and composure.

Will you do anything differently now? Please explain.

Now that I see the positive effects that even 60 minutes of exercise per week can have on my life, I
will definitely continue this trend. The hardest part of exercise for me is getting into a routine, and
now that this activity has someone forced me into a routine, I feel that it is very plausible to stick
with. I want to continue to work out (running or HIIT circuit training) at least twice a week, but
now that school is coming to an end, I want to continue to train more and continue to add more
variety to my routine. I would like to take classes like yoga and Pilates to see how these can add to
my mental and physical well being.

Comments/suggestions:
Initially I was intimidated by this assignment because I have always told myself that I dont have
time to exercise with all of the assignments and work we have going on throughout nursing school.
However, after having this little push I learned that this is not true at all and this helped all aspects
of my life. I would suggest offering this content sooner in the semester so that people with their
preceptorship in the second half of the semester can have a chance to get into the exercise groove
during their community health nursing rotation. Other than that, this was a great project with great
results!
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