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Key Topics
- Requirement
- Solution
- INTRODUCTION:
- GOAL OF THE HEALTHY LIFESTYLE PROMOTION PROGRAM:
- WHY IS THE GOAL SPECIFIC?
- HOW IS THIS GOAL MEASURABLE?
- WHY IS THIS A REALISTIC GOAL?
- HOW IS THE GOAL TIME SPECIFIC?
- IMPORTANT FACTORS FOR THE HEALTHY LIFESTYLE PROMOTION PROGRAM:
- DAILY BALANCED DIET:
- CARDIO RESPIRATORY ENDURANCE PROGRAM:
- MUSCULAR STRENGTH/ENDURANCE TRAINING PROGRAM:
- OTHER SPORTS OR RECREATIONAL ACTIVITIES:
- EFFORTS FOR INCREASING DAILY PHYSICAL ACTIVITY:
- CONCLUSION:
- REFERENCE:
Requirement
1- Write a report on a Reflective Journal in about 2500 words .
Solution
INTRODUCTION:
Being physically fit is not the only factor for staying healthy; a person is termed healthy when he is fit both physically and mentally. Staying healthy should be the ultimate goal of every person’s overall lifestyle. Leading a healthy lifestyle can help prevent several chronic diseases and long term illness; feeling good about oneself and taking care of one’s health play a vital role in developing the self esteem and self image of a person. One can maintain a healthy lifestyle by doing what is proper for one’s body; possessing positive attitude can boost a person’s energy and heighten his inner strength. Daily exercises and physical activities are also important along with proper nutrition; a body possessing quality nutrition can prevent many diseases. Engaging in activities which one loves to do can help a person relieve his stress and remain free from the demands from of everyday life. Maintaining a positive attitude even if one is amidst severely challenging situations can help a person handle situations and overcome them; keeping oneself surrounded by positive friends and encouraging people can help a person progress and improve in his life sine these people are known to provide constructive criticism (Edelman et al., 2017). This report will prepare a program for promoting healthy lifestyle and discuss the various aspects associated with the program.
GOAL OF THE HEALTHY LIFESTYLE PROMOTION PROGRAM:
Obesity is a condition in which the body accumulates excessive fat which has a negative impact on the body. In the present world where diabetes and heart disease are becoming the cause of serious life threatening conditions; it is very important to control and prevent obesity from childhood to help control the occurrence of these complications. Obesity which was once a problem of healthy nations has now impacted countries at all economic levels and has brought with it a wave of lost productivity and ill health (School of Hospitality, 2019). Europe, South and Central America, Western Pacific and parts of Africa and Asia have all shown elevated rates of obesity. Obesity is of serious concern for all nations across the globe hence my goal for healthy lifestyle promotion program is ‘Controlling Obesity’.
WHY IS THE GOAL SPECIFIC?
The global surveys conducted by WHO have stated a drastic rise in the number of obese people across the world; obesity has not just affected the adults but children and teenagers are also being prone to become obese as they grow up. Obesity rates have been steadily increasing in children; 42 million children under the age of five were found to be obese based on survey in 2013. Both developed and developing countries have shown similar results and these significant rises have shown no sign of stopping or any dedicated effort to combat this epidemic (Who.int 2019). The world wide increase in obesity and the consequent increase in the rate of chronic diseases are causing threat to health systems, individual lives and economies. Tackling the problem and bringing it under control involves efforts at global level hence this goal is very specific for me.
HOW IS THIS GOAL MEASURABLE?
Obesity can be measured and controlled by keeping record of the body mass index (BMI).BMI is a measurement of weight proportionate to height. It is an effective way of evaluating whether a person is overweight or obese. In case of muscular people their BMI can put them in the category of obese people but these people are not considered overweight since the weight of muscle tissues are more than fat tissues (Stanfordhealthcare.org, 2019). BMI uses a simple calculation which is based on the ratio of someone’s height and weight (BMI= kg/m2). BMI has known to provide perfect estimate of body fat and it also correlates perfectly with important health outcomes like diabetes, cancer, heart diseases and the overall mortality of a person (Hsph.harvard.edu, 2019). A BMI between 18.5 and 24.9 is considered healthy for adult men and women while BMI of an overweight person ranges from 25.0 and 29.9; a person is considered obese when his BMI is 30 or more than that. Thus obesity can be effectively measured and controlled.
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Place Your OrderWHY IS THIS A REALISTIC GOAL?
Controlling obesity is a very realistic goal since it has very high rates of success and can be achieved if one sets a time limit and makes it a priority of one’s life. Obesity is the most life threatening issue across the globe. It has affected both adults and children and there has been no sign of it being controlled. The society is unaware of the ill effects of obesity and the occurrence of other life threatening ailments associated with it. However, it can easily be controlled if the society desires and pays importance to the impact of obesity. Obesity can be effectively measured with the help of BMI index; thus a person can very well realize if he is obese or overweight; following this the person can implement necessary ways to control and reduce it.
HOW IS THE GOAL TIME SPECIFIC?
Controlling obesity is time specific since if it is not controlled at the proper time it can lead to serious health hazards. Obesity is the second leading cause of death after tobacco; as the use of tobacco continues to decline; the rates of obesity continue to rise and the resultant deaths due to obesity will soon outnumber the deaths caused due to tobacco. Obesity has been linked with several health conditions like high blood pressure, heart diseases and strokes, asthma, unhealthy cholesterols, sleep apnea, infertility and some eleven types of cancer are also caused because of obesity (Nhlbi.nih.gov, 2019). Hence it is very crucial to control obesity within the determined time so that the society can be saved from these life threatening diseases and the future generation can remain secured and healthy (Hsph.harvard.edu, 2019).
IMPORTANT FACTORS FOR THE HEALTHY LIFESTYLE PROMOTION PROGRAM:
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Assessing and evaluating the needs for controlling obesity: Obesity is known to affect people at every stage of their life; and the best method for assessing obesity is by measuring the body mass index. For controlling obesity a person is needed to maintain healthy body weight; eat well and be active; promote healthy eating; the physical activity environment should be made safe and attractive for everyone to walk, cycle and play irrespective of their age and disability (Ncbi.nlm.nih.gov, 2019). The food environment related to the obese person is needed to be shaped properly to promote healthy eating; including weight management programs will help in reducing energy intake and help the obese people become more physically active by changing their behaviors.
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Effective interventions: Obesity can be effectively controlled both in children and in adults. Obesity can be prevented in infants by breast feeding them for longer periods. The more the babies are breastfed the chances of their becoming obese reduces as they grow older. Young people tend to become obese since they lack physical activity which gets combined with their poor eating habits. Encouraging children to get involved in physical activities along with practicing healthy eating habits can help control their body weight (Who.int, 2019). Preventing them from consuming high calorie foods having high levels of fat and sugar content and encouraging them to consume fresh fruits and vegetables can lead to healthy lifestyle and controlled weight. Obesity in adults can also be prevented by following the same lifestyle; they should emphasize more on physical activities, engage themselves in calorie burning activities and consume healthy diet low in sugar and fat contents to help keep their weight controlled.
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Relapse prevention and healthy lifestyle development: Obese people after losing weight tend to gain back more weight following the intervention programs. During the weight loss programs these people tend to follow semi starvation diet which later on results in excessive food cravings. Sometimes they even lack social support associated with maintaining lower weight and poor diet which can also lead to relapsing of obesity. Obesity relapses can be prevented by following diet and fitness self monitoring tools which include paper journals, smart apps, laptop programs and online internet tracking system can help the obese people stay bounded to their selected eating programs and thus prevent relapses (Hsph.harvard.edu, 2019). Engaging oneself in intense level of physical activity, following low fat and low calorie diet, eating regular breakfast and keeping track of their weight, promptly realizing the occurrence of relapses so that it does not lead to weight gain are some of the developments obese people can follow to maintain healthy lifestyle.
DAILY BALANCED DIET:
The daily balanced diet I consume to control obesity includes:
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Whole grains like maize, jowar, bajra and ragi provide energy to grow and sustain and are considered major source of essential nutrients but obese people should avoid cereals (Healthyeating.sfgate.com, 2019).
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I add protein in every major meal; obese people should choose lean meat containing low fat.
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I always ensure that I consume three servings of seasonal vegetables and two servings of fresh fruit in my daily diet
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I prefer consuming low fat milk and poly unsaturated fats from vegetables
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Obese people should stay away from trans fats, fast foods and refined sugar
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I make it a point not to skip meals and consume three balanced meals.
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I drink 6-8 glasses of water daily which helps regulate body temperature and remove waste products.
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CARDIO RESPIRATORY ENDURANCE PROGRAM:
Cardio respiratory endurance is the ability of the heart, lungs and blood vessels to deliver sufficient amount of oxygen to the cells so that the body can meet the demands of the continuous physical activity. This is determined by the maximal level of oxygen utilized by the human body per minute of physical activity. Cardio respiratory endurance activities also known as aerobic exercises and include jogging, walking, swimming, rope skipping which I implement to control obesity. Regularly performing aerobic exercises increases the maximal oxygen uptake (VO2max); however this generally depends on the initial fitness level of the person. Significantly overweight people have shown 50% increase in VO2 max post aerobic exercise program. These exercises help to increase fat burning enzymes; these enzymes are vital and help to burn fat by burning it in muscle. The more the concentration of enzyme the more the fat is burned; thus obese people can gain effective results from these aerobic exercises. Obese people are recommended 60 to 90 minutes of physical activity which will helpthem in controlling weight; this also helps to lower risk of cardiovascular diseases and diabetes (Francis et al., 2016).
I perform aerobic exercises in the mornings, the duration is 20-60 minutes depending on the purpose, and the frequency is 3 to 5 days per week. I perform the training in places which ensure availability of fresh oxygen, open gardens filled with trees and fresh flowers boost my energy levels and inspire me to heighten performance and maintain consistency in my routine performance. When the goal of reducing and controlling weight is achieved, I should be rewarded by allowingme to consume small portion of my favorite food which may otherwise had been denied to lose weight. Allowing me to consume favorite product will help me control binging and reduce my cravings. On accomplishment of the desired goal I can also be rewarded by giving books; which contain several data related to controlling and maintaining weight and preventing relapses.
MUSCULAR STRENGTH/ENDURANCE TRAINING PROGRAM:
Muscular strength training program encourages weight loss and helps maintain weight; helps in improving bone density and prevents osteoporosis (which is also caused due to obesity). I perform stability ball exercises and elastic band exercises which are both effective in reducing body weight; stability ball exercises helps tone the abdominal muscles as they play a vital role while performing these exercises. Elastic band exercise helps in exercising all the joints of the body and can be used for a large number of exercises. The strength training program I perform 2 to 3 times a week and after accomplishment of the goal; I should be duly rewarded by either allowing me to consume my favorite food or gifting some videos and books related to healthy lifestyle.
OTHER SPORTS OR RECREATIONAL ACTIVITIES:
I indulge in other sports activities like badminton and long distance running; I also engage myself in recreational activities like drama, dancing and storytelling sessions. I go for long distance running usually in the weekends; this helps to increase my energy levels and releases stress of the whole week. Badminton are usually reserved for playing with friends during commonly shared holidays; it helps to work my hand and leg muscles and the company of friends also prove to great stress busters. Recreational activities help to develop my innate qualities and break the monotony of everyday activities. This further boost energy levels, helps sharpen my literary skills and is great stress reliever (King et al., 2016). All these activities help to maintain healthy lifestyle and develop my skills which otherwise go unnoticed. Cultivating and practicing them will help me train myself in these fields so that I can switch to these activities when I desire.
EFFORTS FOR INCREASING DAILY PHYSICAL ACTIVITY:
I am trying intensely to increase and improve my physical activities so that I can stay fit and healthy and maintain a healthy lifestyle. I always wake up at a particular time so that I can plan my whole day accordingly. I plan my activities in such a manner that I can allocate some time for physical activities. Even if I am unable to perform the scheduled exercises I never miss on my routine morning walks accompanied by jogging. This has helped me tremendously by maintaining my weight and allowing me to remain active for the entire day. Some days when I am stressed out or in low mood I make it a point to catch up with my friends and play some badminton or indulge in some dancing sessions. This proves immensely beneficial as it instantly uplifts my mind and acts as a stress buster. I have made it a point to follow these activities so that I can stay fit and active and maintain steady lifestyle.
CONCLUSION:
Staying healthy and maintaining perfect body weight is very important to keep one away from life threatening diseases and health disorders. Obese people tend to gain weight easily due to their unhealthy lifestyle and eating disorders; they can control their body weight by regular exercises and following strict dietary routines. Once they lose their weight they should keep an eye that their obesity does not relapse by controlling the alluring food and habits which again can trigger obesity. By selecting obesity and ways of controlling it as the goal for healthy lifestyle promotion program; I have discussed the various reasons behind the occurrence of obesity and the manners in which it can be controlled. Implementing various lifestyle changes and healthy habits which involves regular exercises and engaging oneself in recreational activities can help a person control his obesity and stay fit. Healthy lifestyle can be developed by remaining strict and sincere about what a person is consuming and the activities he is involving himself. Engaging in different sports and spending time with friends and family prove to be very effective stress busters and can heighten one’s spirit and help him stay healthy and fit.
REFERENCE:
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School of Hospitality, R. (2019). Nutrition and Healthy Lifestyle Promotion - Humber College. Retrieved from https://hrt.humber.ca/programs/nutrition-and-healthy-lifestyle-promotion.html
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Obesity and overweight. Who.int (2019). Retrieved from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
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Stanfordhealthcare.org. (2019). Retrieved from https://stanfordhealthcare.org/medical-conditions/healthy-living/obesity/bmi-calculator.html
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Hsph.harvard.edu. (2019). Retrieved from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/
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Maintain a Healthy Weight. Nhlbi.nih.gov (2019). Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
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Ncbi.nlm.nih.gov. (2019). Health Promotion Programs and Healthy Lifestyle: First Generation African Black Males’ Perspectives. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4676575/
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WHO | Exclusive breastfeeding to reduce the risk of childhood overweight and obesity. Who.int (2019). Retrieved from https://www.who.int/elena/titles/bbc/breastfeeding_childhood_obesity/en/
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Hsph.harvard.edu. (2019). Retrieved from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/
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The Top Factors That Contribute to a Relapse in Diet. Healthyeating.sfgate.com (2019). Retrieved from https://healthyeating.sfgate.com/top-factors-contribute-relapse-diet-3194.html
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13 Effective Tips to Control Obesity. Food.ndtv.com (2019). Retrieved from https://food.ndtv.com/health/13-effective-tips-to-control-obesity-1236369
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Francis, C. E., Longmuir, P. E., Boyer, C., Andersen, L. B., Barnes, J. D., Boiarskaia, E., ... & Hay, J. A. (2016). The Canadian assessment of physical literacy: development of a model of children’s capacity for a healthy, active lifestyle through a Delphi process. Journal of Physical Activity and Health, 13(2), 214-222.
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King, A. C., Winter, S. J., Sheats, J. L., Rosas, L. G., Buman, M. P., Salvo, D., ... & Broderick, B. (2016). Leveraging citizen science and information technology for population physical activity promotion. Translational Journal of the American College of Sports Medicine, 1(4), 30.
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Edelman, C. L., Mandle, C. L., & Kudzma, E. C. (2017). Health Promotion Throughout the Life Span-E-Book. Elsevier Health Sciences.
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