Anatomy and Physiology for Exercise Science
Health-related behaviors refer to actions that individuals engage in and impact their overall health. It is essential to identify undesirable behaviors and enforce appropriate modifications. Subsequently, this will help to avert the negative consequences of health behavior. Examples of detrimental health behaviors include cigarette smoking, drug use, a sedentary lifestyle, poor dieting, and engaging in unacceptable sexual behaviors. This paper focuses on a sedentary lifestyle as a health-related behavior. The Transtheoretical Model explains how the behavior will be modified to prevent its adverse effects. Do you need urgent assignment help ? Our homework help will you tons of energy and time required for your homework papers.
Sedentary Lifestyle as a Health-Related Behavior
The number of people leading sedentary lifestyles has been on an upward trend. Global findings have demonstrated that approximately 30% of over fifteen-year-olds lead sedentary lifestyles (Park et al., 2020). These lifestyles entail engaging in activities that result in no or low energy expenditure. Enhancers of sedentary lifestyles include deficient sporting or training facilities, engagement in activities such as video gaming, and binge-watching (Park et al., 2020). Other factors related to the environment include traffic jams and the deficiency of well-demarcated walkways. Sedentary lifestyles predispose individuals to fatal conditions such as cardiovascular diseases, including hypertension, obesity, diabetes mellitus, depression, and inappropriate lipid profiles (Park et al., 2020). Therefore, there is a need for advocacy for physical exercise among all age groups globally.
Using the Transtheoretical Model to Change Sedentary Lifestyles
The first step of the Transtheoretical model is pre-contemplation. During this period, a person is unwilling to abandon the undesirable health behavior within six months (Hashemzadeh et al., 2019). People in this stage lack sufficient information regarding the demerits of their behavior. They always focus on the difficulties that accompany the process of change. Consequently, they resist change. During this stage, I will focus on enlightening people about sedentary living. I will explain to them activities that constitute sedentary lifestyles. Also, I will educate them on the effects of leading a sedentary life. Accordingly, this is aimed at increasing their knowledge base about sedentary lifestyles. After recognizing the impact of this health behavior, their willingness to reform is likely to improve.
The second stage is contemplation. During this stage, individuals consider adopting the desirable behavior within six months (Hashemzadeh et al., 2019). These people understand the risks associated with their current health behavior. However, they still reflect on the merits and demerits of adopting the desirable health behavior. This can delay the time to make a proper decision as the individual remains in this phase for a long time. During this stage, I will reassure, encourage, and motivate them to make the appropriate decision. I will also continue reminding them of the negative impacts of sedentary life on themselves and the community.
The third stage is preparation. During this stage, the individuals are willing to adopt the desirable health behavior within 30 days (Hashemzadeh et al., 2019). Individuals in this step have started to embrace some of the principles of desirable health behavior. Some of them have already consulted their healthcare providers, and in the context of sedentary living, they have already identified training grounds and gyms. These people qualify for an individualized action program. During this step, I will help individuals choose the best strategies. I will involve physical education specialists and gym instructors to help them choose the best exercise program. Consequently, this will include a detailed schedule indicating weekly training hours, days, and the type of physical exercise.
The fourth step is action. Individuals in this step have significantly changed their health behaviors over the past six-month period (Hashemzadeh et al., 2019). These individuals intend to uphold the desirable healthy behavior. However, this action cannot conclude that the person has fully adopted the healthy behavior. During this step, I will collaborate with the individual’s families to ensure that they keep them in check. They should be encouraged to continue exercising and complimented on their progress.
The fifth step is maintenance. Individuals in this step have fully adopted the healthy behavior for six months (Hashemzadeh et al., 2019). They plan to continue with the desirable healthy behavior. Furthermore, they are committed to avoiding relapsing to the preceding stages, bringing back undesirable behavior. Studies have reported that effective maintenance should last for up to five years. A less than five-year maintenance period increases the chances of relapsing to unwanted behavior. I will work in concert with family members, friends, and gym instructors to adopt a reward strategy during this step. Individuals will be rewarded for their hard work and regular training sessions. Furthermore, I will work with the media to further educate the public on the dangers of sedentary living. This will act as a positive stimulus to these people to continue exercising.
The last step is termination. During this step, individuals loathe their loathe undesirable health behavior. They are confident that nothing can trigger their relapse. This step is unlikely to occur. Therefore, I will not make a plan for it. All of my dreams will revolve around the maintenance phase. I will continue advocating for rewards and constant advertisements to motivate people to practice desirable health behavior.
The Transtheoretical model comprises six steps demonstrating how a person adopts changes to acquire a desirable trait. The last step of termination is rarely achieved. My action plan for people to adopt exercise in their routine will be implemented through the first five steps. Ultimately, this is expected to achieve desired outcomes, such as reducing associated morbidities, for instance, hypertension and dyslipidemia.
References
Hashemzadeh, M., Rahimi, A., Zare-Farashbandi, F., Alavi-Naeini, A., & Daei, A. (2019). Transtheoretical Model of Health Behavioral Change: A Systematic Review. Iranian Journal of Nursing and Midwifery Research, 24(2), 83–90. https://doi.org/10.4103/ijnmr.IJNMR_94_17
Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020). Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks. Korean Journal of Family Medicine, 41(6), 365–373. https://doi.org/10.4082/KJFM.20.0165
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Question 
Anatomy and Physiology for Exercise Science
Complete the Fitness TestWorksheet
After completing fitness testing, Choose a health-related behavior/habit you want to change.
Using the Transtheoretical model as a guide, write a two to three-page paper on your plan to change the behavior of choice.
Explain each step of the model. Explain your path to success if you haven’t experienced a particular action. Haven’t the stages not yet been conquered?
Use APA formatting to construct your paper.
Support your choice of intervention with academic peer-reviewed journal articles.