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EDF1616 Behavior Change Assignment

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Melissa Williams

on 13 November 2013

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Transcript of EDF1616 Behavior Change Assignment

EDF1616 Behavior Change Assignment
Optimal Health & Wellness:
A person needs to be considered happy, fit, spiritually aware, socially active and informed to be considered healthy. (Chillemi, 2004). Simple changes in a persons life can be made to achieve fulfillment in these five categories.

Beginning to Change:
In class I was prompted to begin to think about what I wanted to change about myself in order to become more healthy. Straight away I knew that I wanted to do my water intake because for the past year I have been thinking about and attempting to drink more water.
According to the Stages of Change Model I was at the "Pre- contemplation stage" and also the "Contemplation Stage", for I had planned to make a change within the next 6months but had not recorded any baseline data or made significant plans in the right direction.
Baseline Data Recording:
To record my initial baseline data for the first 2 weeks I would take the same 1.5L drink bottle everyday with me and record the time I finished the water bottle and how many water bottles I got through per day. I also recorded if I was drinking during a specific time. For example: during study, exercise or with meals.
This assignment has been much more than just an assignment for me it has been a real lifestyle change. The research and data that I have recorded along the way has opened up my eyes to the importance of drinking water. I can now see that making one small change in your life can help you to become a healthier person in many different aspects.
A persons health and well being combines multidimensional concepts. There are 5 dimensions in which a person can achieve a state of wellness. But in saying that it is important to note people can be well without being one hundred percent healthy. (Corbin, Welk & Welk, 2011). Looking through the lens of the 5 dimensions of health it is possible for everyone to achieve their optimum state of health and wellbeing. The 5 Dimensions of Health are our outlined on the following page.
5 Dimensions of Health and Wellness.
(Corbin et al., 2011)
Wellness: Happy within current life
Health: No mental illness
Wellness: informed well enough to enhance quality of life.
Health: No illness's that invade a persons ability to learn.
Wellness: Fit enough to meet the demands of everyday life.
Health: Physiologically able and physically fit.
Wellness: Involved in and can establish meaningful relationships.
Health: ability to function in society.
Health & Wellness: fulfilled in achieving what you aim to in life.
What am I going to change?
The behavior that I have chosen to modify is my water intake. The baseline data that I have collected has allowed me to view the little amount of water intake that I have per day.
Research that I will discuss has also motivated me to drink more water because of the numerous benefits. Drinking water was something that I did a lot of in high school and I would like to get back to the amount I was drinking then.
Modifying my Behavior
The Stages of Change Model:
The stages of change model is based on an individuals readiness to undertake activities. It is a seven stage model and an individual may begin at any stage. The stages are:
(Prochaska & Velicer, 1997).

Modifying my Behavior
What are the 7 stages exactly???
PRE-CONTEMPLATION: when an individual has no intention to take action within the next 6months and/or they do not believe they are capable of making a healthy change. They may also be unaware of the unhealthy behavior.
CONTEMPLATION: when an individual is question whether it is worth it to make the effort to change. They plan to change within the next 6months.
PREPARATION:when an individual plans to take action within the next 30days and has already begun finding help and making a plan do begin modifying behavior.
ACTION: when an individual has changed their behavior but has not achieved the desired level of achievement yet. Common relapse stage.
MAINTENANCE: when an individual has changed their behavior consistently for a period of 6months and are implementing ways to prevent a relapse.
TERMINATION: when the indivual achieve their ultimate behavioral goal and is 100% confident in not having a relapse.

(Prochaska & Velicer, 1997).
Why is an individuals water intake so important?
Kirby, T. (2009). Profile: Stephen luby: Promoting the importance of water for health. The Lancet, 374(9706), 1961. Retrieved from http://search.proquest.com/docview/199043100?accountid=12528
Water is essential in one life and contributes to health and wellness for it contributes into building cells within the body. An adults body is made up of approximately 50-70% of water and replenishing your water supplies each day is a must. Water also removes waste products from our body and is an essential aspect to help our vital organs fully function. Without water our vital organs cannot function properly and this can lead to damage within the body. My research led me to a website called mindbodygreen which had an article "10 Reasons Why You Should Drink More Water". This article in particular was the main encouragement for me to base my assignment on because of the multiple reasons. This useful website also outlined the reasons very clearly to me without all of the technical confusing terms that I was finding in my other research.
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

WEBSITE LINK: http://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html
It's easy to forget the most basic, essential building block of life: water.-(Kirby, T, 2009, p.1961).
The recommended daily intake of water for an adult is 2-2.5 litres. (Jequier & Constnant, 2010).
I would rarely finish the 1.5L drink bottle by the afternoon.
I would only drink with food. (in particular salty foods).
I would not drink any water whilst studying
After exercising I would drink a lot of water and then feel sick afterward.
Product GOAL: Drink 2L of water EVERYDAY!
1. Mark on drink bottle lines. (A goal of where I need to drink to)
2. Set a reminder alarm on my phone for five times a day: 8am, 10.30am, 12pm, 2pm, 4pm & 6pm.
3. Record on diary(in phone) what water level I am up to when the alarm goes off.
I may not have access to water or have no where to fill up drink bottle.
May be surrounded by peers who are not encouraging or do not care about their own water intake. May feel discouraged to drink.
May forget drink bottle or even forgot phone which will remind me to drink water.
WEEKS 1-3:
Purchase a drink bottle that I know I will keep for the duration of the behavior modification. This means I need to find one that fits all my cup holders and also isn't going to fall apart.
Make five markings on water bottle for goals to aim to.
Set daily goals through my phone alarms.
Ensure phone alarms are not ignored. (maybe have individual ringtones for each time?)
Record in phone diary whether goals were achieved for that day and make any comments that are note worthy.
What other liquids am I drinking during the day? Write down.
WEEKS 3 & 4:
Check that phone alarms are still working
Replace drink bottle and use marker to increase the amount I am drinking in between phone alarms.
Continue to write down daily progress in phone diary
What other liquids am I drinking during the day? Decrease or Increase?
WEEKS 5 & 6:
What has happened over the past 4weeks? Revise diary entries. Is their anything note worthy? Do I still need the phone alarms in order to drink the correct amount of water?
Continue with the same plan as week 3 & 4.
Tools that I Used:
iPhone ALARMS:
I chose to use my iPhone clock alarms because I am the type of person to always have my phone around my and also because when using the iPhone alarm system you can change the tone sounds and name your alarms specific titles. It also is a time saving device for I am also using it as a diary.
"Technology can assist the health/fitness professional in elements by saving time and space." ( Franks & Wood, 1997, p.315)
The "Water Daily" APP
"Water Daily" is the application that I used to calculate and record the water intake for the day. It is a free app from the iPhone App Store and is very self explanatory to use!
I chose to keep a diary because it was the quickest and easiest way fro my to recall the amount of water that I had drank during the day. It also allowed for me to be very specific about the circumstances that I was in when I drank the water. For example, on one particular day I drank very little water at all and my diary records that I had a very stressful day at uni that day with 2 assignments due it. Diaries can be very accurate forms of measurement, for adults they are seen as the most acute subjective measurement tool. (Sirad & Pate, 2001).
My action stage began in weeks 1,2 and 3. Although there were a few slip ups I truly believe that I have achieved my goals.
Making the marks on my water bottle helped me to have something to aim for by a certain time. When my phone alarms went off only on a few occasions was I not already up to the next level. Week 1 was the most difficult mostly with the organisation side of things because I was not used to having to remember a drink bottle and then remebering to drink was another obstacle. Another slip up happened in week2 because I had not thought of the disturbance that my phone alarms would make during tutorials, lectures or on one day I even forgot about it at work and it started going off in my pocket. By week 3 I had all of the organisational side of things sorted and drinking became much easier. Weeks 3 though to 6 seemed to fly by and I could feel myself getting into a routine of drinking water and my intake (as recorded in my diary) increased also.
Drinking more water has helped me to control my appetite. LESS BINGE EATING!
Without water I have many headaches and lack concentration
Although drinking more water makes you go to the toilet more it gives you a piece of mind that you are well hydrated and getting rid of all those toxins.
Corbin, C.B., Welk,G., Corbin, W & Welk, K (2011) Concepts of Fitness and Wellness: a comphensive lifestlye approach (9th ed). McGraw-Hill Higher Education. London, New York.
Constant, F., & Jequier, E. (2010). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115+. Retrieved from http://go.galegroup.com/ps/i.do?id=GALE%7CA218449962&v=2.1&u=monash&it=r&p=AONE&sw=w&asid=e7eedd5675b4f36383df672e7b67fb08
Use of Technology in Health Related Fitness Programs B. Don Franksa & Robert H. Wooda, 1997. Pages 315-321 .DOI:10.1080/00336297.1997.10484247
Proschka, J., and Velicer, W (1997). The Transtheoretical Model of Health Behaviour Change. American Journal of Health Promotion: October 1997. Vol12, No1. pp: 38-48.
Welk GJ, (1999). The youth physical activity promotion model. Quest 51.

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