Personal Health Promotion Plan Essay

Objectives
It is important for people to embrace good eating habits and exercise to reduce the chances of developing chronic health
complications. Therefore, the aims and objectives are as follows:

Devise a personal health promotion program which can empower people to choose an effective and fitness behavior.

Reduce the risks of people developing chronic diseases and other-related morbidities.

Enable people to increase control over their wellbeing by embracing different eating and exercise formulas.

Factors Influencing Good Health in the Individual

Education is the first factor that influences the good health of a person. According to Murimi et al. (2017, p. 143), through
excellent education levels, individuals become aware of the diverse approaches and styles that they can embrace to increase
their fitness levels. For instance, through education, one comprehends the different foods to ensure body wellbeing. In other
words, education imparts the necessary skills which a person can adapt to enhance their health.

Housing is the second factor that dictates the health of an individual. Understandably, the fitness a person can embrace is
conditioned by a place where they live (Familydoctor.org., 2020, p. 1). Individuals who reside in densely populated areas have
high chances of developing diseases such as obesity because they have less room for exercise and poor ventilation. Therefore,
it is worth noting that the housing system determines the healthy lifestyle of a person.

Income is the third factor which influences good health in the individual. Arguably, the amount of money a person makes has a
critical effect on people (Familydoctor.org., 2020, p. 1). People with high income and economic stability tend to be healthier. For
instance, good financial status allows a person to buy a gym system which assures them of having good health. People who
have less income tend to consider one variety of cheap foods, leading to malnutrition due to one nourishment component being
high in the body. Thus, a person’s income highly determines their nutritional status and lifestyle, which they can embrace.

How Health can be Improved

Health among individuals can be improved when one decides to quit eating and drinking sugary foods and considering eateries
which sell nutritive foods. Individuals should abstain from eating chuck foods and drinking soda, fruit juices, granola, chocolate
milk, and yogurt (Simkin et al., 2016, p. 81). As a result, a person will lead a healthy lifestyle, which has zero chances of
developing other chronic conditions, including obesity and arthritis.

Another way that people’s health can be improved is by treating themselves with new and smaller dishes. Individuals should try
to eat fresh foods, ceasing from taking the same nutrients throughout the period (Jarvis, 2018, p. 20). People should discover
new foods as a way of balancing their diet and nutrients intake. The body stores fats in different foods, putting individuals at risk
of developing diseases like obesity.

People can embrace the other approach of ensuring that their health is improved by rethinking their house cleaning routines,
including bedding and the surrounding environment. Despite mopping being a cleanliness procedure, it equally acts as a form of
exercise, hence keeping individuals fit (Jarvis, 2018, p. 22). Moreover, cleanliness ensures that one reduces germs in the house
by upholding this daily routine. For instance, the flu virus is known to live on hard surfaces for up to forty-eight hours (Wong and
Lee, 2019, p. 1). Thus, wiping surfaces can help reduce the ordeals of infection. Regular cleaning ensures that individuals do not
have asthma or other allergies. Therefore, embracing an effective daily routine of cleanliness is vital as it reduces people’s
chances of deteriorating their health.

Diet and Lifestyle

Current Diet and Lifestyle

I have no specific food that I eat for breakfast, lunch, and supper for different days. Mostly, I eat sweet bread every morning.
Sometimes, I do not take breakfast during weekdays. At lunch, I eat different fast foods, more so, snacks. Fewer vegetables and
fruits per week, concentrating more on meat, pizza, and fish. Less whole grains. Moreover, most of the grains which I eat are
refined. I drink yogurt at least once per day during afternoons. Lastly, there are no specific foods for breakfast, lunch, and
supper.
Personal Exercise Pattern and Exposure to stress
I ride a bicycle every morning and evening for at least one kilometer and perform twenty sit-ups every morning and evening. In
addition, I engage in swimming at least once per week. The high workplace sounds are one of the factors that expose me to
stress. Long working hours equally put me under pressure, hence developing stress. A colossal workload equally increases my
stress levels.

Identification and Understanding of Health Issues

Ideal Menu Plan

Day One

Breakfast Lunch Dinner

One grapefruit. Roasted chicken breast 5-ounces. One cup of rice (brown).

One cup Milk (low-fat). Salad (garden). One cup of broccoli (steamed).

Herbal tea (one cup). Three glasses of water. Garden salad with spinach.

Two glasses of water. Lemon.

Day Two

Breakfast Lunch Dinner

Whole-wheat muffin (one). Six ounces of turkey breast. Sirloin steak (five ounces).

Two oranges. Low-sodium vegetable soup (one cup). Mashed potatoes.

One cup of herbal tea. Water (four glasses). Fava beans (half a cup).

Day Three

Breakfast Lunch Supper

One bran muffin. One medium apple. Eight ounces of turkey.

Two oranges. Swiss cheese (one slice). Cooked kale.

Non-fat milk (0ne cup) Lemon. Baked beans (half a cup).

Day Four

Breakfast Lunch Supper

Two bananas. Avocado (one slice). Lasagna.

Whole grain (one slice). Non-fat milk (one cup). Non-fat milk (one cup).

Herbal tea (one cup). Tuna wrap. Two cups of water.

Three glasses of water. Thee glasses of water.

Day Five

Breakfast Lunch Dinner

 Turkey bacon. Whole grain. Trout filet (one).

Orange juice. Fat-free milk (one cup). Lemon.

Herbal tea (one cup). Three glasses of water. Fava beans (half a cup).

Two glasses of water. Basmati rice (half a cup).

Two glasses of water.

Day Six

Breakfast Lunch Dinner

Two boiled eggs. Whole grain (one cup). One baked sweet potato.

One cup of herbal tea. Two glasses of water. Asparagus (one cup).

Two glasses of water. Two glasses of water.

Day Seven

Breakfast Lunch Dinner

Turkey bacon (two slices). Whole wheat (one). Grilled salmon (three ounces).

Non-fat milk (one cup). Baked Sweet potato (one). Brown rice (one cup).

Two glasses of water. Three glasses of water. Lemon.

Two glasses of water.

Lifestyle Improvements
I will be sleeping early.
Eating a regular-well balanced diet.
Maintain a healthy body weight.
Engaging in regular physical activities.
Increase the water consumption rate.
Track my progress.

Analysis
My improvements were useful, and I adequately achieved my expectations. I expected to lose one and a half pounds of weight,
but I lost two pounds, which is a tremendous achievement. I intend to adopt the same healthy lifestyle to keep my body fit and
diseases-free. Therefore, people should embrace a healthy diet and engage in physical activities to refresh their minds, hence
reducing the daily stress levels and equally maintaining an excellent physique.

Conclusion
Conclusively, engaging in regular activities and considering a nutritive diet should be the ultimate goal of every person.
Individuals should consider an effective health promotion plan to adopt good health. Regular exercises keep the body fit,
enhancing both aerobic and anaerobic respiration. A better and nutritive foods give the body the required strength and immunity
to fight against pathogens. There is a need for people to consider the foods which they purchase and equally engage in physical
activities.

Reference List
Murimi, M.W., et al., (2017) ‘Factors influencing the efficacy of nutrition education interventions: a systematic review’,Journal of
Nutrition Education and Behavior, 49(2), pp.142-165. Web.

Familydoctor.org. (2020) Social and Cultural factors that can influence your health. Web.

Jarvis, C. (2018) Physical Examination and Health Assessment-Canadian E-Book. Elsevier Health Sciences.
Simkin, P. et al. (2016) Preconception: improve your health and enhance fertility: a free prequel to pregnancy, childbirth, & the
newborn. Dublin: Simon and Schuster.

Wong, J.S. and Lee, J.K.F. (2019) ‘The common missed handwashing instances and areas after 15 years of hand-hygiene
education’,Journal of Environmental and Public Health, 2019. Web.