Self-assessment towards Health Promotion and Disease Prevention

Self-assessment towards Health Promotion and Disease Prevention
The journey of health promotion and disease prevention through physical activity can be challenging, mainly is one is not motivated enough to adhere to the schedule. Part of the motivation comes from self-evaluation and establishing SMART goals that the physical activity program can help.  On my self-assessment, I found that my BMI was too high due to excessive weight. This is mainly due to my unhealthy diet, comprised of fast foods, since they are readily available and accessible. I find it daunting to prepare a healthy meal for one person since I live alone. I also established that my back pain was due to sitting for a long hour without exercising in the long run. I am aware these two lifestyle habits have severe implications on my health in the long run. I am 24 years old, and I weigh 158 pounds. I desire to maintain a healthy weight of 143 pounds. To attain my goal, I intend to put in the effort to ensure I lose at least 2 pounds per week so that in 7 weeks, I’ll be weighing 143 pounds. Aligning with Street, Wells, and Hills (2015) exertions, my exercise regimen will start with simple activities as I advance into more complex ones.

Regarding my back pain, I intend to adopt healthy exercises for the back and reduce my time sitting per day.  The exercises will be incorporated in the regimen for weight loss. As such, the number of health promotion activities won’t appear so many. Lox, Ginis, and Petruzzello (2016) contend that incorporating so many health promotion and disease prevention activities at once can be challenging and stressful. Often, the clients lack the motivation to keep up with all of them. My primary motivation is to acquire a healthier and physically fit body to not look too old for my age.

 Physical activity plan 

Problem Desired outcome Goals and objectives Interventions Rationale Evaluation
The excess weight of 158 pounds. Reduced weight of 143 pounds in 7 weeks. Goal: To weigh 143 pounds after 7 weeks.

Objective: To lose at least 2 pounds per week.

Work out for 30 to 45 minutes in the gym three days a week.

Walk from work every evening.

Carry healthy snacks to school to avoid eating junk food.

Prepare a healthy meal on weekends.

The morning workout and evening walks are processes that involve energy. Thus it will help me shed some calories.

Healthy snacks will help me acquire the right nutrients and keep me full to reduce the impulse of buying fast foods.

I will record my eating habits and compliance with the exercise regimen and evaluate it at the end of every week by measuring my weight.
Back pain Experience no back pain. To have no back pain by the end of the seven weeks. Perform yoga, stretch exercises after my morning exercise in the gym. Stretch exercises help in relaxing the muscles by relieving the accumulated tension. I will assess the level of tension and pain on my back by feeling if its there.


Barriers and strategies

Several personal barriers can impede the process of attaining the ultimate goal. The obstacles include insufficient time to exercise at the gym, especially on days that I’ll be taking school examinations, reduced motivation to get up and go to the gym, and lack of consistent support throughout the journey (Awadalla et al., 2014). To overcome these potential barriers, I would monitor my daily schedule and give up time-wasting activities to spare some time for working out. I would also join a physical activity group in my neighborhood for accountability and motivation, particularly when I don’t have the energy to exercise.



Awadalla, N. J., Aboelyazed, A. E., Hassanein, M. A., Khalil, S. N., Aftab, R., Gaballa, I. I., & Mahfouz, A. A. (2014). Assessment of physical inactivity and perceived barriers to physical activity among health college students, south-western Saudi Arabia. East Mediterr Health J20(10), 596-604.

Lox, C. L., Ginis, K. A. M., & Petruzzello, S. J. (2016). The psychology of exercise: Integrating theory and practice. Taylor & Francis.

Street, S. J., Wells, J. C. K., & Hills, A. P. (2015). Windows of opportunity for physical activity in the prevention of obesity. Obesity reviews16(10), 857-870.

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