Unlocking Better Health Research paper

Assignment Question

For this assignment, you will explore a health behavior change that you, someone you know, or a hypothetical person intends to make. You will describe the behavior change and why you want to make it, review any roadblocks that may slow you down in making this change, find some information to help you in the process, and develop a plan for your change process.




This paper offers a comprehensive exploration of the intricate process involved in initiating and sustaining a health behavior change, with a focus on adopting a regular exercise routine. Health behavior change is a critical aspect of enhancing overall well-being and longevity, making it a subject of great significance. The study delves into the underlying motivations driving the desire for change, highlights the formidable barriers that often stand in the way, and presents a meticulously structured plan to facilitate a seamless transition. Furthermore, this paper utilizes a case study approach to provide a detailed account of the challenges and strategies encountered on this transformative journey. By analyzing the specific health behavior change related to exercise, readers will gain valuable insights into the complexities and intricacies of implementing positive changes in one’s lifestyle. This exploration underscores the significance of addressing motivations, recognizing obstacles, and formulating a clear roadmap toward a healthier, more fulfilling life.


Health behavior change is a crucial aspect of maintaining overall well-being. Whether it’s quitting smoking, adopting a healthier diet, increasing physical activity, or managing stress, individuals often contemplate changes that can positively impact their health. This paper focuses on my personal journey towards improving health by adopting a regular exercise routine. The choice to explore this behavior change is motivated by the desire to enhance physical fitness and overall well-being. This paper will discuss the motivation, potential roadblocks, information sources, and a detailed plan for this health behavior change.

Motivation for Behavior Change

The primary motivation for adopting a regular exercise routine is to improve physical health and well-being. Regular exercise has numerous health benefits, including weight management, improved cardiovascular health, increased muscle strength, and enhanced mental health (Harvard Health Publishing, 2019). Additionally, personal aesthetics and self-confidence are strong motivators. The desire to feel better about my body and boost self-esteem drives the commitment to this health behavior change.

Roadblocks to Behavior Change

Despite the strong motivation to change, several roadblocks may hinder progress. These roadblocks are common in many health behavior change efforts and need to be addressed to ensure success. Some potential roadblocks include lack of time, limited access to exercise facilities, and the challenge of overcoming initial inertia and fatigue (Prochaska, Redding, & Evers, 2015). Overcoming these barriers is essential for ensuring the longevity of this health behavior change.


Information Sources

To address these roadblocks and facilitate the behavior change, it is crucial to access reliable information. Sources of information may include reputable websites, fitness apps, and guidance from healthcare professionals. For example, the Centers for Disease Control and Prevention (CDC) provide comprehensive guidelines and resources for physical activity and exercise (CDC, 2021). Additionally, fitness apps like MyFitnessPal and Fitbit offer tools for tracking progress and setting achievable fitness goals.

Plan for Behavior Change

Developing a structured plan is essential for achieving and maintaining a health behavior change (Prochaska et al., 2015). The plan should be well-organized and comprise specific, measurable, achievable, relevant, and time-bound (SMART) goals, following the model proposed by Locke and Latham (2002). In my case, the plan for adopting a regular exercise routine encompasses several key elements. First and foremost, goal setting plays a pivotal role, with a focus on specific fitness objectives, such as committing to exercise three times a week for at least 30 minutes each session. This goal is complemented by creating a weekly exercise schedule, carefully designed to seamlessly integrate into daily routines. Accessibility to exercise facilities is another crucial aspect, whether it involves locating nearby gyms or establishing a convenient home workout space. Seeking professional advice from a fitness trainer or healthcare expert ensures a tailored and effective exercise plan. Utilizing fitness apps for progress tracking, which includes monitoring exercise duration, intensity, and types, aids in staying on course. Moreover, engaging with friends or family members in the exercise routine fosters motivation and accountability. Lastly, adaptability is key, allowing for flexibility and adjustments in response to schedule changes or unexpected events.


Initiating and maintaining a health behavior change is a challenging but rewarding process. By exploring the motivations, identifying potential roadblocks, and developing a structured plan, individuals can enhance their chances of success. This paper focused on the personal journey of adopting a regular exercise routine as a means to improve physical health and overall well-being. In doing so, it illustrates the importance of motivation, addressing roadblocks, accessing reliable information, and developing a well-defined plan to achieve and sustain the desired health behavior change.



Centers for Disease Control and Prevention. (2021). Physical Activity.

Harvard Health Publishing. (2019). The Benefits of Exercise – For the Body and Mind.

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

Prochaska, J. O., Redding, C. A., & Evers, K. E. (2015). The Transtheoretical Model and Stages of Change. In K. Glanz, B.K. Rimer, & K. Viswanath (Eds.), Health Behavior: Theory, Research, and Practice (5th ed., pp. 125-148). Jossey-Bass.

Frequently Asked Questions (FAQ)

What is health behavior change, and why is it important?

Health behavior change refers to making deliberate choices and adjustments to improve one’s health. It is essential because it can lead to better physical and mental well-being, longevity, and a higher quality of life.

What is the motivation behind making a health behavior change?

The motivation for health behavior change can vary from person to person but often includes factors like improved physical health, increased self-confidence, and overall well-being.

What are the common roadblocks to health behavior change?

Common roadblocks include a lack of time, limited access to resources, initial inertia, and fatigue. These barriers can impede progress in adopting and maintaining healthier habits.

Where can I find reliable information to help with my health behavior change?

Reliable information sources include reputable websites, fitness apps, and guidance from healthcare professionals. Organizations like the Centers for Disease Control and Prevention (CDC) offer valuable resources.

How can I develop a structured plan for my health behavior change?

To create a structured plan, set specific, measurable, achievable, relevant, and time-bound (SMART) goals, establish a schedule, access suitable facilities, seek professional advice, track your progress, seek social support, and be adaptable in case of unexpected changes.