PERSONALIZED NUTRITION AND EXERCISE PLAN

I am a female, age 55, who has been diagnosed with high blood pressure. The purpose of this paper is to develop a realistic nutrition and exercise plan that can be initiated within the next three days and continued throughout my life as part of the effort to assist me in returning my blood pressure to normal. It should be understood here that this does not mean that medication will not be taken, but it does mean that this plan can substantially lower the existing level of blood pressure along with the medication. Further, several potential health risks can occur without adherence to a planned program, a fact that makes developing the plan so important. The American Heart Association Council on High Blood Pressure (2003) evaluates these health risks as kidney disease, vision problems, stroke, and the development of coronary heart disease.

Identification of the Targeted Problem

The problem is Stage 2 Hypertension which the American Heart Association Council on High Blood Pressure (2003) defines as a systolic blood pressure value of >160 or a diastolic blood pressure value of >100. Stage 2 Hypertension is considered a serious form of high blood pressure, which requires immediate treatment. This treatment is typically holistic involving medication, and changes in one's lifestyle such as losing weight, stopping smoking, eating a healthy diet (such as the DASH diet, which includes lowering sodium and daily servings of fruits, vegetables, and whole grain foods), and gettin

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activities as tracing one's workouts, keeping an exercise diary, joining an event such as a walkathon, and exercising with a partner (Yap, & Davis, 2008). Establishing a regular exercise program that includes required aerobic and weight bearing exercise can be achieved by first creating a daily schedule, along with the precise type of exercises that are to be done and how long they are to be done; the time done should also be included as well as the number of days in which they are to be done (Goldberg, & Elliot, 2000). Motivators listed earlier should be used to maintain the program. Further, any developed program should be checked by the attending physician to make sure that it is viable given age and other health factors. The plan will include walking and weight-bearing exercises done for 45 minutes each day using exercise machines that I own. However, if there is a problem in this regard, I also have a membership to a gym, which I will use if adhering to the exercise regime at home is too difficult. Anticipated Difficulties and Solutions As just noted, it is possible that difficulties can arise in terms of adhering to the developed plan and solutions must be specified. In this regard, Houston, Fox and Taylor (2003) stat

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