Sample Coursework Paper on HB Journal


This is a self-reflection journal article that discusses how I intend to improve my increased physical activity using four health behavior change models and theories namely health belief model, theory of reasoned action, the theory of planned behaviour, and social cognitive theory.

How to reduce my Increased Physical Activity

According to Schwarzer, Lippke and Luszczynska (2011) increased physical activity is an essential for maintaining a healthy lifestyle; however, when done on the extreme it becomes very dangerous to the person. When I joined college I drastically increased my physical activities by study extra hours into the night, having morning and evening gym exercises, taking a short lap at 3 pm and lastly, playing soccer for 4 hours every weekend. I was motivated by the belief that increased physical activities would help reduce risk of chronic diseases, increase my health and physical wellbeing, keeps me fit and energized.

Health behaviour change models

I intend to use the following health behaviour change models to improve mu increased physical activities.

  1. Health belief model

This behavior model considers the health benefit of every physical activity as well as the required frequency(Plowman & Smith, 2008). It is beneficial not to have gym exercise twice a day, therefore, I should choose either morning or evening session only. In addition, I should attend the gym every day. It is healthy to have enough sleep therefore I should avoid studying late into the night. Lastly, it is not healthy to take lap at 3 pm because of the scorching heat from the sun. I should change the time and reduce the number of laps to live a healthy life because I burn a lot of calories.

  1. Theory of reasoned action

This theory allows me to recognize and consider the consequences of my increased physical activities; I burn more calories, become exhausted, lack concentration in class, and decreased academic performance. After reasoning out the negative consequence of my increased physical activities, I should develop strategies for reducing to a sustainable level. For instance, I should reduce the number of hour I play soccer and do exercise.

  1. Theory of planned behavior

This theory emphasizes on the significance of planning behaviours to the required level. I need to intentionally plan my physical to what will promote healthy living. In addition, my physical activity should match my educational goals and health needs. Therefore, I should have enough time to rest, reduce the time I take at the gym, and sports activities.

  1. Social cognitive theory

According to the social cognitive theory, my increased physical activities should be influenced and determined by my personality, physical strength, and environment(Mason, Butler & Rollnick, 2010). Given that I have limited physical strength, I should not engage in a number of physical activities. Secondly, being in a school environment means that my physical activities should be focused on learning and studying. Therefore, I should limit the number of hours at the gym, soccer game, as well as taking evening lap.

BehaviourProgress Chart

I will use the following chart to detail my personal progress each week as I implement the stipulated health behaviour changes above.



Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Study hours              
Moring exercise              
Evening exercise              
Evening lap              
Soccer game              


By implementing these behaviour changes, I am able to reduce my increased physical activities to the required level that promotes healthy living and personal wellbeing. Besides, I will still enjoy the benefits of physical activities.

Mason, P., Butler, C., & Rollnick, S. (2010). Health behavior change: A guide for practitioners. Edinburgh: Churchill Livingstone/Elsevier.

Plowman, S. A., & Smith, D. L. (2008). Exercise physiology for health, fitness, and performance. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.

Schwarzer, R., Lippke, S., & Luszczynska, A. (2011). Mechanisms of health behavior change in persons with chronic illness or disability: the Health Action Process Approach (HAPA). Rehabilitation Psychology56(3), 161.