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Healthcare, Pages: 1

Health Behaviour Contract

Health Behaviour Contract

NAME: Jane Do

TO IMPROVE MY HEALTH, THESE ARE MY TOP 3 BEHAVIOR CHANGES

1.    Walk on a treadmill one hour a day, five times a week

2.    Recycling for environmental health

3.    Meditate daily for mental health
I CHOOSE THIS BEHAVIOR CHANGE TO ADDRESS IN THIS CLASS

I will improve my physical activity by walking on my treadmill one hour a day, five times a week.
MY S.M.A.R.T. GOAL FOR THIS CHANGE IS:

To improve my physical and mental health, I will walk on my treadmill for 1 hour every day, five times a week, from May 29, 2023, to June 18, 2023.
I will do what: I will be walking on my treadmill for an hour every day for five days a week.
When (time) start and end time: I started the exercises on May 29, 2023. They will end on June 18, 2023
How strategies I will use (achievable & realistic):

I will set a daily reminder using a mobile exercise application for the treadmill walking exercise. Mobile health apps support the personalization of exercises and reminders, which improve adherence to exercise regimens (Sun et al., 2021).
Who will assist: I will start off alone.
This measure will tell me I met the goal- Measure by (Measurable):

I will create exercise logs for every day as well as create log entries for my weight before and after the period of the exercise.
SHORT TERM OBJECTIVES DATE REWARD
1.    Manage to run continuously for 20 minutes on the treadmill June 5 None
2.    Reuse ¼ of the water used daily for gardening June 10 None
3.    Daily 20-minute meditation June 5 None
THREE OBSTACLES: GOAL 1 THREE STRATEGIES TO OVERCOME OBSTACLES
1. Bored to run daily on the treadmill

 

 1. Incorporate music into my exercise plan
2. Distractions from the phone while using my exercise tracking app

 

 2. Mute other apps during exercise and meditation.
3. Lack of enough time to exercise and meditate 3. Create a timetable that will incorporate morning exercising and meditation
 
RESOURCES I WILL USE TO ASSIST ME IN CHANGING MY BEHAVIOR ( choose at least 2)
Friend/partner/relative by name: A.S. and J.K.
Book or app: MyFitnessPal app
Community-based resource:

Community-Based Physical Activity Programs For Older Adults (Links to external site)
Reputable website:

CDC – Physical Activity (Links to external site)
 
TOOL (S) TO MONITOR AND MEASURE: list a minimum of 1 tool and how you will use it.
TOOL HOW DO YOU PLAN TO USE
1.    MyFitnessPal app Exercise and weight tracking and exercise planning
2.    Exercise log entry book Exercise and weight tracking
REWARDS

When I reach GOAL #1 my reward will be: The satisfaction that comes with achieving a personally set goal.
 
COMMITMENT

I intend to make this behaviour change. I plan to follow the strategies and use the resources listed to contribute to my becoming a healthier person. I sign this contract as an indication of my personal commitment to reach my goal.

_____________________________________________       __May 28 2023______

Signature                                                                      Date

Witness:

References

Sun, R. T., Han, W., Chang, H. L., & Shaw, M. J. (2021). Motivating Adherence to Exercise Plans Through a Personalized Mobile Health App: Enhanced Action Design Research Approach. JMIR MHealth UHealth, 9(6), e19941. https://doi.org/10.2196/19941 

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Question 

Health Behaviour Contract

Health Behaviour Contract

COH100 Personal Health
TEXTBOOK: Donatelle, R. J. (2019). Health: The basics (13th ed.). New York: Pearson Education, Inc. ISBN: 0-13-470968-3.

Read: Chapters 1-4

HEALTH BEHAVIOR CONTRACT

Prior to beginning this assignment:

• Read Ch. 1 of your text (do not follow the example in the book use this template)

• View the PowerPoint slides for Chapter 1, & the Supplemental articles listed in the course resources section on SMART goals for further clarification.

• Complete the self-assessments on the Self Assessment template

Completing Contract

Use the template provided to create your contract. Below are the specific directions for each section of the contract:

Insert your name
List 3 behaviour changes based on your assessments (LIST RECYCLING FOR ENVIRONMENTAL HEALTH, WALKING ON TREADMILL FOR 1 HR A DAY 5Xs A WEEK FOR PHYSICAL HEALTH, AND MEDITATE DAILY FOR MENTAL HEALTH.)
Choose one behaviour change to work on in this class. (I WILL BE USING WALKING 1HR A DAY ON MY TREADMILL 5X A WEEK.
Write a SMART goal for your behaviour change.
The target behaviour (example- exercise 30 min 3 days per week – This is the “WHAT” of your goal, what you will be doing) & the goal (example- In order to lose 5 lbs.- This is the “WHY” of your goal. What is the reason/motivation you are doing this behaviour? Insert the date you plan to begin your goal (MAY 29 2023), followed by the date you plan to accomplish it. (JUNE 18 2023)

Create at least three relevant short-term objectives to help you reach your final goal. For each short-term goal, indicate the date that you will accomplish it. Optional: For each short-term goal, identify a reward that you will earn for accomplishing the short-term goal. Select rewards that are not self-sabotaging your goal. (For example, if you are trying to lose weight, don’t reward yourself with unhealthy foods that don’t support your goal.) If none, put “none” in the box. Describe clearly and specifically at least one tool you will use to monitor your progress and how you will use it.
Describe clearly and specifically at least three challenges or obstacles you anticipate encountering as you work towards your goal. For each challenge, identify at least one solid strategy you plan to use to help address or minimize each challenge. Add additional rows as needed. List resources that will aid you in accomplishing your target behaviour change and goal.
Sign and date your contract. If you do not have an electronic signature, you may simply type your name in the space for your signature.
Review and edit your contract, making sure there are no spelling or grammatical errors, and that it looks professional. Do not leave any part of the contract blank.