Abstract After completing the Real Age quiz developed by the infamous Dr. Oz, my partner submitted the results to me. There were a few places that were lacking and making his Real Age older than his numerical age, such as a lack of exercise and poor nutritional habits. However, there were also a few things decreasing his Real Age such as getting an adequate amount of sleep every night and a healthy breakfast routine. It was determined an exercise plan needed to be constructed. While taking into account a busy schedule and daily obligations, a feasible goal was determined. This consisted of increasing weekly activity while also leaving time available to complete other daily tasks. Possible exercises to maximize the small amount of time available were also discussed. Ultimately my partner thought it would be relatively easy to stick with this exercise plan and planned to adhere to it.
REALAGE PAPER 3
Partner Health Promotion Assessment Based on the results of the Real Age Quiz by Doctor Oz, my partner was a half year older than his numerical age. There were several factors decreasing years, but several also increasing age. A few positive aspects were proper sleeping patterns and daily breakfast routine. A regular sleeping pattern with 8 to 10 hours of sleep a night was decreasing age greatly. Adequate sleep increases memory and ability to perform fine motor skills throughout the day (Al-Sherman, 2013, p. 1625). Regularly eating breakfast is also essential for a healthy lifestyle. It allows the body to start the day off well nourished and jump starts all functions of the body to run properly and efficiently throughout the day. A proper breakfast can increase metabolism as well. Skipping meals slows the bodys metabolism and can actually cause weight gain and malnourishment (McCory, 2011). Although there were many positives there were also quite a few major negative aspects of his lifestyle that were increasing his age. There were three things that were mentioned repeatedly throughout the quiz that were adding on years: stress, inadequate diet, and a lack of physical exercise. Much of the stress he was facing was due to financial and major life stressors. Stress can have negative impacts on the body such as an increased risk of a myocardial infarction and impaired mental health such as increased rate of depression and anxiety (Wosu, Valdimarsdottier, Sheilds, Williams, & Williams, 2013). A nutritional diet also needs to be followed to ensure good health. There were many nutritional needs not sufficiently met on a daily basis including adequate grain, fruit, and vegetable intake as well as an abundance of junk food consumed regularly. REALAGE PAPER 4
Another negative that was mentioned multiple times was a significant lack of exercise. Although his job as a nursing technician in an emergency department kept him significantly active and required him to be on his feet for many hours, he did not exercise on a regular basis outside of the activity at work. Wellness Diagnosis My partners activity level was very limited at the beginning of this risk reduction project. This was partially due to a consistent schedule of sitting in class for extended periods of time, driving over 100 miles a day, and the need to complete hours of homework regularly. There are many health consequences related to physical inactivity such as an increased risk for heart disease, stroke, diabetes mellitus, and depression (McPhail, 2012). Although he was not over weight and his blood pressure was low, not being physically active put him at risk for an increased weight and eventual high blood pressure and cholesterol. My partner was very well educated and understood the significant risks associated with not being physically active and was prepared to make a healthy change. Because of this a wellness diagnosis fitting for this client was a readiness for healthy seeking behaviors related to increased physical activity as evidenced by an expressed interest in increasing physical activity. Planning Exercise was a major aspect that was focused on in an effort to decrease his Real Age and overall health. It was mentioned several times throughout the quiz that he should attempt to work more time into his daily life for some sort of exercise routine. According to the Centers for Disease Control (CDC) an adult should get at least 75 minutes a week of intense aerobic activity (CDC). The goal of this wellness intervention was to increase his activity to at least three 30 minute workouts a week to meet the CDC guidelines. To do this, we came up with a schedule to REALAGE PAPER 5
stick with as well as a training program that best suited this client, help keep him actively engaged and interested which encouraged adherence to the behavioral change. To help determine a proper workout routine I asked my partner for a copy of his weekly schedule, which is included in appendix A. It was difficult to come up with a consistent time from for him to exercise with school, work, and family duties. The goal was to fit in a half hour workout at least three times a week to start, within a month he would increase the amount time and frequency of his workouts if able. He stated he would prefer not to work out on the days he had to work because he needed to come home and complete homework before bed. It was determined the best days to schedule a work out was Monday, Wednesday, and Friday. Once he built this into his schedule for three to four weeks he would then increase it to working out five days a week. The overall goal, however, was to at the very least stick with the regularly scheduled three days a week. It was determined it would be best to keep timed goal of only a half an hour because he still wanted time available for his wife and children, as well as homework on a daily basis. If he felt he was able to extend his workout beyond the allotted thirty minutes, it was greatly encouraged. The need to stay on track with the exercise plan was emphasized. Once it became engrained into his daily routine it would seem effortless, which would drive him to continue with the exercise program. Once a schedule and time allotment was determined we explored options for what sort of exercise would be best for him. Joining a gym was not an option because the client did not want to spend t money on a monthly gym membership. I also asked him to take a quiz to help narrow down what the best form of exercise would be best for him, this way he could stay actively engaged and would allow for better adherence to the plan. A copy of the quiz and the results can REALAGE PAPER 6
be found in appendix B. Upon completion of a quiz published by CBS News it was determined he would benefit most from participating in non-competitive exercises, with a partner, and doing activities that focus on speed. I asked if there was anyone he could workout with on a daily basis and he said possibly his wife, but their schedules didnt always match up One exercise that was a fantastic way to get plenty of exercise in a short period of time, can be based on speed, and could also be done with a partner was running. It didnt require any extra equipment other than tennis shoes and comfortable clothes. Running is an aerobic activity which has been proven to decrease hypertension, rates of obesity, and cholesterol (Kokkinos, 2012). I then asked him to download a free application for his cell phone called Run for Pink. It was a training program for a 10 kilometer race developed to help beginning runners train for races. It consisted of three days a week and workouts that were roughly 30 minutes long. The aaplicated prompted the listener to jog and walk at different timed intervals. The ultimate goal of the program was to be able to run a complete 10 kilometer race at the end of the 14 weeks. He did not have to sign up to run a 10 kilometer race necessarily, but it was an easy way to get him into a consistent running program. It was also suggested whenever his wife was available to see if she could go with him, since the quiz suggested he workout with a partner. If she was unavailable, he could run with his dog if he felt he was up for it. Running with a partner, human or canine, would be a great way to make it exciting and more enjoyable. Another exercise that could be beneficial in the short periods of time this client had available was high intensity interval training. According to an article published by the Royal Australian College of General Practitioners (RACGP) this type of training consists of short periods of high intensity exercise for 30 seconds to several minutes followed by low to moderate exercise for 1-5 minutes and continuing this pattern for 30 minutes. The article stated this type of REALAGE PAPER 7
exercise program allows for equal or greater health outcomes than consistently moderate exercise. It was found to improved cardiac function, decreased LDL-cholesterol levels, increase HDL-cholesterol, and decrease over all body mass (Shiraev, 2012). In the case of this client he could initiate high intensity interval training either through running or bike riding. The use of this type of training also showed a better rate of adherence than other exercise programs because it decreases the rate of boredom as well as the time needed to get similar results (Shiraev, 2012). Transtheoretical Model According to the text book Health Promotion in Nursing the transtheoretical model is the theory of behavior changes progressing through five distinct stages. The first stage is precontemplation, which is before the subject of change is even thought about by the client. The second stage is the contemplation stage; this is when the client is thinking about making a change. The third stage is preparation, which is serious thought and planning to make a change. The final two stages are action and maintenance. Action is the stage that involves that actual state of change occurring. This is the stage the client is in when they are actively making a behavioral change. Finally, the maintenance stage is keeping up with the change and making it part of everyday life and behavior (Maville, 2013, p. 44). In the realm of the transtheoretical model, before the Re al Age quiz was taken my partner was actively in the contemplation stage. He was thinking he should find time in his busy schedule to increase his physical activity, but he didnt put forth a true effort to make the change. After the quiz was taken he progressed into the preparation stage where I assisted him with coming up with a realistic goal and weekly scheduled time to fit in an exercise program. After we came up with the program he was actively in the action stage where he was participating in the behavioral change. Once involved in actively maintaining the change for more than six REALAGE PAPER 8
months he will be considered to be in the maintenance stage of the transtheoretical model. This client was more than happy and willing to make this change. Being eager and ready for a behavioral change made it much easier to stick with it and make the change part of everyday life. Evaluation After a week of attempting the new workout regimen we looked at the changes. He had successfully met the initial goal of exercising three times a week for at least thirty minutes in the first week. He stated he felt a little less stressed about school and everyday life stresses, which happened to be another major factor that contributed to his increase in real age according to the quiz. He also thought it would be relatively easy to stick to the simple work out plan. I reminded him of the goal to increase to five workouts a week in two to three weeks and asked if he thought that would be possible. He stated it would be possible, but might not be as easy to stick with as only three days a week. The goal of this plan was to increase my partners overall activity level. By making up a simple schedule and adding in tools, such as the training application on his phone, we were able to successfully allow him three 30 minute sessions of physical activity in one week. The ultimate goal was to increase the number of workout sessions to five days a week within a month of starting the program. However, with a demanding schedule, there may be some weeks that goal may not quite be obtained. The important detail of this plan was to encourage him to workout at least three times a week for at least thirty minutes. The client felt this is a fair and achievable goal and would easily be met. With increased regular physical activity my partner will experience a decrease in years according to the Real Age quiz. As his activity level increases, his anxiety and stress level may decrease which are two things that are also increasing his Real Age. Within the week of REALAGE PAPER 9
initiation of the plan he had already experienced a decrease in stress. The exercise program that had been developed for this client was simple, and easy to adhere to. With consistency and motivation it will soon become routine and part of his daily activity.
REALAGE PAPER 10
References Al-Sherman, A., & Siengsukon, C. F. (2013, December). Sleep enhances learning of a functional motor task in young adults. Physical therapy, 93(12), 1625-1635. doi:10.2522/ ptj.20120502 Kokkinos, P. (2012, October 30). Physical activity, health benefits, and mortality risk. ISRN cardiology. doi:10.5402/2012/718789 Maville, J. A., & Huerta, C. G. (2013). Health promotion in nursing (3rd ed., pp. 43-44). Clifton Park, NY: Delmer. McPhail, S., & Schippers, M. (2012, April 23). An evolving perspective on physical activity counseling by medical professionals. BMC family practitioners, 13(31). doi:10.1186/1471-2296-13-31 McCrory, M. A., & Campbell, W. W. (2011, January 1). Effects of eating frequency, snacking, and breakfast skipping on energy regulations: symposium overview. The journal of nutrition, 141(1), 144-147. doi:10.3945/jn.109.114918 Physical activity: how much physical activity does an adult need (2011, December 1). In Center for disease control and prevention. Retrieved April 2, 2014, fromhttp://www.cdc.gov/ physicalactivity/everyone/guidelines/adults.htm Physical activity improves quality of life (2014, April 2). In American heart association. Retrieved April 2, 2014, fromhttp://www.heart.org/HEARTORG/GettingHealthy/ PhysicalActivity/Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp Shiraev, T., & Barclay, G. (2012, December). Evidence based practice: clinical benefits of high intensity interval training. Australian family physicians, 41(12), 960-962. REALAGE PAPER 11
Singer, M. (2007, January 17). The "exercise personality" quiz. In CBSNews. Retrieved April 5, 2014, from http://www.cbsnews.com/news/the-exercise-personality-quiz/ Wosu MPH, A., Valdimarsdottier PhD, U., Sheilds PhD, A., Williams PhD, D., & Williams ScD, M. (2013, December 20). Correlates of cortisol in human hair; implications for epidemiologic studies on health effects of chronic stress. Annals of epidemiology, 23(12), 197-811. doi:10.1016/j.annepidem.2013.09.006
REALAGE PAPER 12
Appendix A Partners Weekly Scheudle My partner was asked to share a copy of his weekly schedule. His schedule constantly changes depending on the days he is required to work.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Work 7:00-19:30 Every Other Weekend Class 9:00-14:50 Clinicals 7:00-16:00 Class 12:00-14:50 Work 7:00-19:30 Class 9:00-11:50 Variable on dates Work 7:00-19:30 Every Other weekend
REALAGE PAPER 13
Appendix B Exercise Personality Quiz To help determine what type of exercise would be best suited for this client I briefly searched the internet for a quiz to help determine what the best choice for my partner would be. This quiz has been published by CBS News on their website. The client simply had to answer the questions in each portion and I determined the results based on his answers and the key. His answers are highlighted in yellow.
The Exercise Personality Quiz Part 1:
1. When planning your next vacation, you would love to be able to: A. Head off alone to chill out and/or see some sights B. Go visit a friend or take a romantic vacation with your mate C. Get away with your family to a place that has something for everyone D. Go on a cruise, take a group tour, share a ski cabin, or rent a villa with a bunch of friends
2. When coping with bad news such as a medical diagnosis, you are most likely to: A. Keep it to yourself B. Share your feelings with a trusted confidant C. Tell your close friends and family so they can offer support D. Spread the news so others will understand what you're going through or offer suggestions
3. If you were looking for a new job, you would like to be: A. An entrepreneur with an innovative product who sinks or floats on your own merit B. A partner in a highly regarded company so you have some support but plenty of autonomy C. Part of a hand-picked team that produces top-notch work D. The head of a group in a large company with ample resources and prestigious projects REALAGE PAPER 14
4. For New Year's Eve, if you could have any of these choices, you would love to: A. Pretend it's not a holiday B. Go out on a date with one special person C. Celebrate with a small dinner party attended by your friends D. Go to Times Square or a huge black-tie soiree
Part 2:
1. For dinner with friends, you: A. Cook one of your favorite recipes B. Pick up a rotisserie chicken or takeout C. Try a new cuisine
2. For your next vacation, you would love to go: A. To a spa or beach resort, Disney, or the Grand Canyon B. Gambling in Las Vegas or Monte Carlo C. Rafting in Costa Rica or dogsledding in Alaska
3. When driving, you: A. Tool along in the right lane going the speed limit B. Shift into the left lane and flash your brights at slowpokes C. Bail out on a traffic jam even if you don't know another route
4. Your favorite kind of leisure reading is: A. The latest literary novel or a romance B. A mystery or science fiction C. Nonfiction such as travel, history, or a biography
5. Picking out a video for Saturday night, you select: A. When Harry Met Sally, Shrek, Caddyshack, or anything starring Tom Hanks or Robin Williams B. Speed, Matrix, Thelma and Louise, Miracle on Ice, a James Bond movie or anything starring Bruce Willis C. Mr. & Mrs. Smith, What the Bleep Do We Know?, The Hitchhiker's Guide to the Galaxy, a Star Wars or Indiana Jones title REALAGE PAPER 15
Part 3:
1. Your dream job would be one in which you were: A. Left alone to get your work done so you can go home at the end of the day B. The veteran in the group who can show others the ropes C. Promoted into a position that stretches your abilitiesyou can do it
2. In high school, your main goal was to: A. Learn, get decent grades, and graduate B. Get into the college of your choice or land a good job C. Secure a spot on the honor roll or become the valedictorian
3. If you had unlimited time and funds, you would: A. Buy an island getaway B. Visit one place on each continent C. Climb Mount Everest
4. In games such as charades, checkers, Pictionary, Cranium, or Scrabble, you most hope to: A. Have fun B. Make a few great moves C. Win
Scoring the Quiz
Part 1: Which letter answer did you choose two or more times? A: Solo B: Partner C: Group D: Team Sports fit into all these categories. You can do an individual activity such as swimming, pick a sport that includes someone else such as tennis, sign up for a small group activity such as golf, or join a team, as in hockey.
Many athletes love to feel like part of a team. They want the camaraderie on the field as well as going out for a beer after practice. It's fun to fit into a group, feeling appreciated REALAGE PAPER 16
for your contribution to the overall performance. A team is a ready-made group of new friends who share at least one interest. For others, the team dynamics are too political and complicated; they'd rather go at their own pace or compete against their own best records. Note, however, that a solo type who is also competitive may be happiest as the star player on a team. Keep this tip in mind when you use the sport selection chart.
Making the choice of solo versus group sports also may be a question of logistics. Are you better at self-motivation, getting into your shorts and shoes when it suits you and heading out on your bike? Or would it help you get going to know that a whole group of people are counting on you to show up to play soccer?
If your answers are spread between the choices, try a sport with options. For example, many individual sports such as cycling can be done alone, with a friend, or in a group.
Part 2 Which letter answer did you choose two or more times? A: Revel in the experience of activities at which you excel B: Go for speed, get out in front and feel exhilaration C: Love adventure and learning new skills
Your answers to the questions in this section could vary a lot. But if one letter came up two or three times, that's a good start in isolating the driving force behind how you like to spend your time.
The categories aren't mutually exclusiveyou can love both speed and adventure, for example. Perhaps one edges the other out just a bit in importance. Put that category first when picking your sports, but take a look at the other choices that made your list.
For example, Lorie Parch, a 41-year-old writer in Scottsdale, Arizona, picked A three times and C twice. Lorie does love to become proficient in the sports she chooses, but she would get bored if there were not also an element of challenge and new skills to learn. She loves yoga, which she is adept at, but she stays engaged because there are always new poses to master, some of which are quite hard for her.
Part 3: Which letter answer did you choose two or more times? A: Not competitive B: Competitive with myself C: Competitive with others
It may seem that all sports are competitive, but some are much more so than others. According to the Merriam Webster Dictionary, a sport is: "physical activity engaged in for pleasure" and the synonym is "fun." If scoring goals (or failing to score) is not your idea of fun, then a competitive sport is not for you. On the other hand, if you need a metric of success, then you can choose between sports that encourage you to beat your REALAGE PAPER 17
own personal best, such as trail running, or the ones in which you either win or lose based on the score, such as tennis.
Client completes Real Age Test and shares results. Based on results include one additional assessment that is the focus of a possible health issue for client. Additional Assessments included as Appendix.
The body of the paper includes a summary of both positive and negative factors identified in the Real Age testfactors that make your client older or younger than his/her chronological age.
Area of focus should be identified or a plan made to identify an area. Assess for readiness for change (link to Transtheoretical Theory website is in Ferris Connectyou may adapt the format to target area of interest). Be sure to cite sources for the data and concepts.
Two Wellness diagnoses for client
PLANNING/INTERVENTION
With your client set measurable goals---remember the basics of goalsthey need to be client -focused and SMART goal should be Specific, Measurable, Attainable and Realistically Time-bound.
Remember you have a well educated clientso how can you help your client make choices about what might be useful given the data, readiness for change, evidence of the effectiveness of the change proposed? Will it do what you want it to do based on the evidence (cite it). Is it appropriate to the stage of change? (TTM)
Remember interventions can be diagnostic, therapeutic or educational. If you want some more information from your client it may be helpful to have him/her do a log. For example if nutrition is a focus a food log with a column looking at triggers for decisions on what and/or when to eat. That may help focus a more future intervention.
EVALUATION Provide written feedback to the client. Submit copies of those when you submit the last part of this assignment. Measure the progress your client made in meeting his/her goals. Were there changes along the way to your clients progress in relation to the TTM? Are changes in the plan for change indicated? Revise the plan based on progress of your client and support the changes with citations.
Assessment and Diagnosis Rubric Total Possible Points =200 Points Earned Assessment 60 Real age test completed, results interpreted and discussed in paper; summarize both positive and negative
Area of risk focus discussed in depth
One Wellness diagnosis for area of focus; supported by
REALAGE PAPER 18
data and research ; EBP
Planning and Intervention Rubric 60 Points Earned One SMART obtainable goals should be able to measure progress
Interventions based on EBP ~ includes one peer reviewed journal article as a reference for at the minimum two interventions
Includes information re: TTM and readiness for change