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Health Behavior Change - Term Paper Example

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Name Instructor Course Date Health Behavior Change Walking is an excellent means of improving a person’s fitness and shape up. While variant forms of physical activity are beneficial, walking exercise has a number of unique advantages. There is minimal equipment and this can be performed at the person’s own time of the day…
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Health Behavior Change
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Download file to see previous pages The initial step is a good base at the right pace. Once you start the program there is necessary need for increasing the number, length of those walking sessions and also the number of steps in the walk each day. Through the working session, you should start off by doing by ding about four 30 minutes session walking of brisk walking every week. After every week, each session will be extended by another five minutes. Two out of three sessions will provide you with an excellent base program for your health. With regards to the walking pace, the intensity of walking will differ according to age and fitness, but from a general perception, brisk is best (Rollink 67) A simplified way to work out how briskly you should walk is regarded as “talk test”. This involves holding a conversation while walking. This will help to determine the pace that should help you walk fast without overexertion. A more professional method of setting your walking pace is done by defining an individual “training zone” which is established on the heart rate speed. Counting the steps is a highly recommended step as it is commonly recommended that you accumulate 10,000 steps a day. An average stride length is about 80 cm which translates walking about 8km (Rollink 90). The easiest way to count the steps is through a pedometer; this is a gadget that is worn in the waist. Accelerating the speed from 3.5 to 4.5 mph you need to walk faster as it has a number of benefits as compared to a leisure roll. This helps to burn kilojoules and will engage more muscle in the movement which gives you a better workout through challenging your heart. One should take the doctor’s advice to prevent failures in the walking routine. The successes of this work out include increased fitness and increased muscle mass. The record that is kept is used follows the walking strategy. Keeping a trading diary or a journal will help n paying attention. You should analyze the effect the last session and see if you can improve the speed. It will simply take some time to recognize the little improvement on your daily exercise. This will increase motivation for exercise facilitating the improvement of 3.5 mph to 4.5 mph. You can always reward yourself once you reach your fitness goal. For example, if your aim is to walk for 30 minutes at a speed at 4.5 mph and you have worked to achieve this goal you can reward yourself. Rewards can range from getting a magazine membership or a full body massage. The Transtheoretical Model of Change was first explained by Prochaska and Diclemete 1983. This theory has been the basis for the development of effective uses that help to promote health behavior change. The Change theory is a model of intentional change as it focuses on the decision of making the individual. The core concepts of Transtheoretical Model of Change include the process of change, decisional balance, self efficacy and temptation. The processes of change are both covert and overt activities that are helpful through the stages of the walking program. The process includes consciousness raising, dramatic belief, environmental reevaluation and stimuli control. Decisional balance gives a person time to reflect by weighing out the process and the cons. Self efficacy will help in determining the situation in which a person can cope with high risk situation without relapsing into unhealthy state (Rollink 103). Temptation ...Download file to see next pagesRead More
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