Running head: PERSONAL HEALTH ASSESSMENT 1. Personal Health Assessment & Health Promotion Plan. Sofia L. Warren. Ferris State University

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1 Running head: PERSONAL HEALTH ASSESSMENT 1 Personal Health Assessment & Health Promotion Plan Sofia L. Warren Ferris State University

2 PERSONAL HEALTH ASSESSMENT 2 Abstract This paper serves as a plan for my personal health promotion. With the knowledge I gained from my self assessment, I have developed a plan to attain a greater level of health. I have benefited from the use of several tools which have helped achieve a higher degree of understanding related to my health and general well being. I have used the Transtheoretical Model as a guide in assessing my readiness for change as well as wellness nursing diagnosis in developing and implementing my plan.

3 PERSONAL HEALTH ASSESSMENT 3 Personal Health Assessment & Health Promotion Plan I begin my personal health assessment with the results of my health belief survey. As I scored 60 on the internal subscale, I have a greater sense of personal control of my health than that of chance or of others controlling my health. I would have thought that I depended more on my physician in the control of my health. In considering this more deeply I realize that my health concerns are all mine to change. The changes mine to implement. Physical Assessment I am a 44 year old female. I am 5 5 tall and weigh 230 lbs. I have no integumentary, genitourinary, gastrointestinal, neurological or skeletal issues. I have a history polycystic-ovary disease, hypothyroidism, minor carpal tunnel of upper etremities, asthma and allergies. I am near sighted and have no deficits with my hearing. Clinical Assessment I have had a complete physical in the past 6 months. I have had a recent weight gain of 20 lbs. I have been found to have an elevated blood pressure of 140/92 and elevated triglycerides of 163. My EKG is normal. Fortunately, all of my other lab values were good. Unfortunately, the elevated blood pressure and the elevated triglycerides as well as a BMI of 38 are an indication of grave health consequences if I don t act now. With my increased risk for cardiovascular heart disease I need to work to bring down my weight which will in turn affect my blood pressure and my BMI. My desire to achieve better health and to decrease my weight is my goal. I would also like to mirror this goal for my family. I am a mother of three, two sons and a daughter. We are a very busy family but do not necessarily active. My children are very active in sports but this is not a behavior they witness in their parents. I was also quite active as a youth, but as an adult

4 PERSONAL HEALTH ASSESSMENT 4 never seem to find the time for eercise or participate in physical activity. I work 3-4 days a week and take 6 credit hours in school. I need to better balance my life and make time to eercise. My lack of eercise is a weakness I will work to overcome. Transtheoretical Model The processes of writing this paper has made me consider my health and were my weakness lye. The process of raising awareness as well as seeking and processing information are key to the Transtheoretical Model (Pender, 2011, p. 53). There are 5 stages in which an individual progresses through: Pre-contemplation, Contemplation, Planning, Action and Maintenance (Pender, p.53). I am currently in the planning phase as I have been making strides to increase my activity. I am parking further away and using the stairs. I am also scheduling in walking and bike riding. My goal is to make these sessions less of a leisure time activity and increase the intensity so that I achieve my target heart rate for approimately 20 minutes. Diagnosis My goal is to optimize my health. The wellness plan that would benefit me would be to increase my aerobic eercise to decrease my risk for coronary artery disease. The clinical diagnosis that suits me, would be Health-seeking Behaviors related to absence of aerobic eercise as a risk factor for coronary artery disease AEB age, high blood pressure, obesity, stress and lack of eercise (Sparks & Taylor, 2008, p. 842). High blood is the most significant cause of heart disease (American Heart Association, 2010). High blood pressure as defined by the American Heart Association, is when blood flows through the vessels with such force that it causes tears and weakening which requires the body to work to repair, causing scar tissue, this scar tissue then works to trap the plaque and white blood cells, forming blockages and generalized weakening. This diagnosis suits my overall health plan. My goal is to increase my

5 PERSONAL HEALTH ASSESSMENT 5 intensity and frequency of eercise which will in turn help decrease my weight, thereby decreasing my blood pressure. According to Table 4-2, Body Mass Inde Table, my desired BMI would be 22 (Pender, p. 100). My health blood pressure would be a systolic BP < 120 mm Hg and a diastolic BP < 80 mm Hg (American Heart Association, 2010). Intervention My primary plan would be to increase my level of aerobic eercise; my goal would be to reach and maintain my target heart rate of (Appendi B), for duration of at least 20 minutes 3 times a week (Mayo Clinic, 2010). A benefit of achieving and maintaining this goal would be weight loss. Another tool I have included in my intervention is an eercise intensity chart which can be reviewed in Appendi C. This chart will help me determine the type of eercise and its relative benefit. I also plan to maintain an eercise journal (Appendi D). This journal will help me track my success and keep me motivated. I also plan to monitor my dietary intake more rigorously, decreasing salt and fat. Portion control would be another necessary dietary modification. I also plan to increase my daily water intake. Outcomes I will track my journal on a weekly basis and assess where my shortfalls are. I will reevaluate my progress on a monthly basis. I will monitor my weight and blood pressure weekly to evaluate whether my intervention is producing results. With my plan of increased aerobic eercise and a diet low in fat and sodium I should start seeing significant results by the end of the year. I will continue to follow-up with my physician for all of my yearly wellness visits as well as involve her in this process as appropriate. Conclusion My goal is to advance to the maintenance stage of the Transtheoretical Model, making

6 PERSONAL HEALTH ASSESSMENT 6 this intervention a life long way of life. Educating myself and my children in achieving and maintaining a healthy lifestyle are beneficial to the entire family. We are on a good path and my health interventions should serve as a good eample and hopefully lengthen and strengthen our lives.

7 PERSONAL HEALTH ASSESSMENT 7 References American Heart Association. (2010) Manage Blood Pressure. Retrieved from Mayo Clinic. (2010) Target Heart Rate Calculator. Retrieved From Pender, N., Murdaugh, C., and Parsons, M. A. (2006) Health promotion in nursing practice. Upper Saddle River, New Jersey: Pearson Education, Inc. Sparks, S. & Taylor, C. (2008). Nursing diagnosis reference manual. Lippincott, Williams & Wilkins. Ursuy, P Syllabus: Assessment Tools. Retrieved from Ferris State University School of Nursing Ferris Connect web site: Appendi A

8 PERSONAL HEALTH ASSESSMENT 8 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 etent 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. If I get sick, it is my own behavior that determines how soon I will get well again No matter what I do, if I am going to get sick, I'll get sick. 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. 5. Whenever I don't feel well, I should consult a medically trained professional. 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. 11. My good health is largely a matter of good fortune.

9 PERSONAL HEALTH ASSESSMENT 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. 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 eercise 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, 60 Chance, 38 Powerful-others, 30

10 PERSONAL HEALTH ASSESSMENT 10 Appendi B

11 PERSONAL HEALTH ASSESSMENT 11 Activity (1-hour duration) Appendi C Weight of person and calories burned 160 pounds (73 kilograms) 200 pounds (91 kilograms) Aerobics, high impact Aerobics, low impact Aerobics, water Backpacking Bicycling, < 10 mph, leisure Bowling Canoeing Dancing, ballroom Hiking Ice skating Jogging, 5 mph Rollerblading 913 1,138 1,363 Rope jumping ,090 Rowing, stationary Running, 8 mph 986 1,229 1,472 Skiing, cross-country Stair treadmill Swimming, laps Tae kwon do ,090 Tai chi Tennis, singles Volleyball Walking, 2 mph Walking, 3.5 mph Weightlifting, free weight, Nautilus or universal type pounds (109 kilograms)

12 PERSONAL HEALTH ASSESSMENT 12 EXERCISE JOURNAL Appendi D Time of Day Type of Eercise Amount of Time Spent Aerobic / Non-Aerobic Alone/With Someone Feelings

13 PERSONAL HEALTH ASSESSMENT 13