The transtheoretical model of behavioral change can corelate with a lot of different aspects in our lives. From quitting a bad habit, to fitness and exercise, either way, you are working towards a change in your own behavior to reach a higher goal of healthier living. I feel as though people should investigate this model at least once in their lifetime to figure out that there is something out there that can help them work towards a change for the better.
For my assessment, I have been in the maintenance phase for quite some time. Per the Department of Health and Human Services for exercise guidelines, 150 minutes to 300 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity each week with three days of muscle and bone strengthening within that time (DHHS, 2018). I exceed these recommendations sometimes within the first couple days of the week. I wake up to a run each morning and go to the gym in the evenings for muscle strengthening, or more training for boxing. I find myself motivated daily, because I need to stay in shape in order to put on a good show during my boxing matches. I am usually up before the sun getting ready and stretching, including weekends so I can run outside. A barrier that I have faced in the past was the most recent pandemic shutting down the gyms. This made it to where my team and I couldn’t meet up at a facility to spar, or weight train. I do most of my cardio by myself, so that didn’t change, but with no gyms, we couldn’t get some sparring time in or pad work. Another barrier I could face in the future is business opportunities for my company that would result in me having to travel to new areas and getting me out of my normal schedule. I have been healthy in the past with minimal injuries, but I could see that being a factor as I age.
With Sally, I feel as though she is in the contemplation stage. I would say before her doctor visits she was in the pre-contemplation stage since she had no desire to exercise or change her diet. She made it clear in her audio recording that she has never really been interested in exercising since it is only for boys and it is too hot outside in Georgia. The only sports she could do like cheerleading and dance, she was too tall. Which I believe to be an excuse, since being tall would have been great for her to be in. Her level of motivation is nearly non-existent, but it is still there. Now that her doctor is telling her about how she may have to take insulin therapy and potentially blood pressure medication, she is beginning to want to make a change within the next six months making her to be in the contemplation stage.
The medication she takes for her diabetes, Metformin is an oral suspension medication that helps regulate high levels of blood sugar. According to The Mayo Clinic, people with type two diabetes can control their blood sugars with Metformin and having the right diet and exercise (Mayo Clinic, 2020). Of course, she would need to talk to her physician to take the right amount and balance it with her food and exercise. With her being an older gal, I would recommend doing more lower impact workouts such as ellipticals and swimming. She could even go for walks with her grandson or even play with him outside for the 60 minutes that are required for adolescents, in which it would benefit them both.
I find some of the barriers that she runs into is one of the main ones that people have, not enough time. With her working two jobs to make ends meet, she perceives that she never has time to exercise, but she does have extra time often to crochet. Also, the heat outside in Georgia is hot and humid, making her want to remain in the shade. She also hasn’t ever really had a plan for diet and exercise, so why start now? Some of her motivations would be to have a healthier lifestyle as she progresses in age. No body wants to wither away, especially when that have a young one to watch over and help raise. Another motivation would be that she doesn’t want to begin insulin therapy since she believes it would be more expensive. She wouldn’t have to worry about it if she just attempted to meet the requirements for physical activity each week, while being a positive role model for her grandson. And lastly, getting her blood pressure back to a normal level so she can avoid taking the blood pressure medication.
All these things are considerations that people must incorporate into their lives. Whether they are as physically active as me or have no desire to change their diet or exercise routines. According to the Department of Health and Human Services, about half of Americans have one or more preventable disease, that can be eased up with physical activity (DHHS, 2018). With the statistics continuing to rise, we need to get more information out there on how exercise can directly affect them in a positive way. All of this, while the media needing to portray a better picture of society so that people are aware of the numbers of auto-immune disorders from the lack of physical activity.
-Cyral I Callender III
References:
The Department of Health and Human Services. (2018). Physical Activity Guidelines for
Americans, 2nd Edition. Retrieved from: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
The Mayo Clinic. (2020). Drugs and Supplements: Metformin (Oral Route). Retrieved from: https://www.mayoclinic.org/drugs-supplements/metformin-oral-route/description/drg-20067074
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