Personalized Nutrition and Exercise Plan


Nutrition refers to the provision of materials that are necessary for the support of organisms and the cells that forms the organisms. The quality and quantity of such nutrition to organisms and their cells together with other factors such as exercise are important factors on the health of the organisms: these are more experienced in the lives of human beings. This paper seeks to discuss a personalized nutrition and exercise plan. The paper will identify a problem in my life that is associated with nutrition, exercise goals for solving the identified problem, and the implementation of such actions.

Health problem targeted

My identified potential health problem in relation to nutrition and exercise is cardiovascular disease. This is because the complication has been a common generational issue along my lineage affecting a significant number of people in each of the last three generations. Cardiovascular diseases refer to the set of health complications that are related to the heart the blood circulatory system or both. The cases of cardiovascular complications are either chronic in the sense that they are long-term complications that are not curable or maybe experienced under sudden attacks when the body systems related to the heart or the blood circulatory system malfunctions. Some of the major characteristics of such complications include “atherosclerosis, high blood pressure, high blood cholesterol, and excessive body weight” (Labtest, 2011, p. 1). Classes of cardiovascular diseases are varied and include “coronary heart disease and coronary artery disease” (Labtest, 2011, p. 1) which includes “angina, heart attacks and congestive heart failure” (Labtest, 2011, p. 1). Another category of cardiovascular diseases involves cerebrovascular complications such as strokes. The last category is the peripheral vascular complication that affects the blood supply to the limps and includes “claudication, gangrene and aneurysms” (Labtest, 2011, p. 1). These complications can be controlled by a series of disciplines such as “a healthy diet, avoiding smoking, controlling blood pressure, lowering blood cholesterol, exercising regularly and controlling blood glucose level” (Labtest, 2011, p. 1). Other cardiovascular complications that are caused by poor developments and infections also exist. Cardiovascular disease is therefore a possible threat to my health and demands that I take measures to control or suppress its manifestation in my health (Labtest, 2011, p. 1).

Identified goals to avoid cardiovascular complications

Cardiovascular diseases can be regulated by a number of activities by the body or those initiated to the body. This is because a majority of the factors that cause or increase the risks of contracting a cardiovascular disease are related to external factors. Factors such as emotional breakdown leading to prolonged stress; unhealthy nutritional behavior that includes poor eating habits and fatigue among other factors are major drivers of cardiovascular diseases. External strategies can therefore be used as a measure to control these diseases (Becker, Flaws and Casanas, 2005).

There are a number of identified strategies to help in preventing cardiovascular diseases or reducing the risks involved in contracting the complications. Measures such as engaging in active physical activities, ensuring that you eat a proper diet, avoiding smoking both primary and secondary, and ensuring that bodyweight is kept within prescribed range are some of the applicable steps (DeFelice, 2005).

Since no cure has been established for cardiovascular diseases and no vaccine is either available, there is no other way of preventing or controlling these complications apart from physical and nutritional measures. The goals that I am going to pursue in order to help me prevent or reduce chances of such complications in my life thus include improving my diet to conform with a prescription for controlling cardiovascular diseases, adopting a physical activity program, controlling my body weight to fit within the recommended range, avoid involvement in drugs such as alcohol and smoking. I have chosen these activities because they each have their particular ways of countering a person’s risks into the complications (DeFelice, 2005).

Physical activity has been identified to “protect people against the development of CVD” (Thomas and Kotecki, 2006, p. 1). A person who engages in physical activities is also safer than one who does not do any form of exercise with respect to other complications such as “high blood pressure, blood lipids level, insulin resistance, and obesity” (Thomas and Kotecki, 2006).

It has been identified that involvement in physical activity for example helps in controlling clotting of blood along the blood vessels that results in the blocking of the flow of blood through the body system. Apart from controlling clotting of blood, exercise also helps in reducing abnormalities that are normally developed by blood vessels such as inflammation. When the body is kept active, it develops mechanisms that help to counter the threats of cardiovascular diseases. Owing to the advantages of physical activity in reducing a person’s chances of having cardiovascular diseases, I identify it as one of my goals to protect myself from the diseases (Harvard, n.d.).

Nutrition is similarly associated with the management and prevention of cardiovascular diseases. It has for instance been established that a good eating habit that ensures a balanced diet plays a critical role in controlling the diseases. With exception of cases of hereditary cardiovascular diseases, proper nutrition that follows directives from a medical professional significantly helps cardiovascular patients to manage their health. This is because some of the complications are associated with nutrition. Cases of excessive fats and cholesterol causing inflammation in the blood vessels can for example be controlled by reducing the consumption of foodstuffs that contain these elements (Bernstein and Luggen, 2009).

The relationship between overweight and excessive body fat also translates into the relationship between the weight of a person and risks of getting cardiovascular complications or even controlling the complications if they already exist. Excess fats in the body have been reported to form lipid layers along with the linings of blood vessels thereby contributing to the developed malfunctioning of the circulatory system. Increased body weight at any particular time of an individual’s life is also characterized by increased risks of cardiovascular diseases (Whitney and Rolfes, 2008). Similarly, smoking together with the consumption of other drugs such as alcohol has been identified to introduce chemicals into the body which in turn affects the heart. When absorbed into the circulatory system, these chemicals interfere with the structure of the heart and the blood vessels causing them to malfunction. Blood flow to body parts will then be limited causing problems such as a stroke if the main blood flow into the brain is interfered with. Following the effects of these aspects on the heart and the blood circulatory system, I aim at aligning my behavior towards reducing my chances of having cardiovascular disease (Golden et al., 2009).

Actions for achieving my aims

All the four goals that I have set for improving the safety of my health are voluntary and therefore require more encouragement and discipline for their implementation. Engagement in physical activity will first need my interest in an identified activity and influences that can drive me further into it. For this reason, plan to identify the benefits that I can derive from my engagement in physical activities together with any element that can discourage me from participation. I am also going to look for a group that can inspire me to develop more interest in physical activity. The same approach will be applicable for me in the case of improving my nutrition. I will however seek more information that pertains to nutrition from journals and the mass media to increase my awareness of the kinds of foods that will be beneficial in reducing chances of getting cardiovascular diseases as well as those foods that increases the risks of contracting the diseases. I will then consequently discipline myself through positive influence from the company to ensure that I implement the information that I receive (Georgia, 2000).

My actions about controlling my body weight are going to start with changing my meals to an ensured balanced diet and continuous involvement in physical activity to help me burn excess fats in my body and a subsequent search for information on other safe methods of losing weight. I will also be constantly checking on my weight to monitor my progress in controlling my body weight and engaging my friends who can encourage me to keep on concerning my efforts (Medline, 2011). Though I am not a smoker, the risks involved in smoking have influenced me on the decision to avoid any contact with chemicals from these drugs. I have developed a plan to help me out of influence or desire that may drive me into smoking. One of my strategies over smoking is to engage myself with activities or resort to healthy interactions when I am bored or stressed. This will help me to avoid any possible thoughts of smoking. Equivalent engagements in social parties where drugs are available are also strategies to help me away from possible peer pressure. In this case, I will resort to a company that does not smoke (Avoid, n.d.).

Anticipated setbacks

Though the plans are geared to my benefits, there are possible threats to the implementation of these plans. One of the fundamental challenges that I expect to face is resistance to change which I may realize through my reluctance to start implementing these plans. Lack of sufficient time and social support is another threat because most people are too engaged in their activities to concentrate on helping others. The actions that I have identified to help me achieve my goals are distinct moves that are identifiable on their own. My compliance to the plans together with the attainment of all the plans will therefore measure my success. I will also keep a record of the trend and pace of adoption of these plans and involve a friend in evaluation.


Following the health complications that are associated with cardiovascular diseases and possible measures that can reduce a person’s chances of getting the diseases, I have identified physical activity, nutrition, weight control, and avoiding smoking as my goals to reduce my chances of getting cardiovascular complications. With my plans, I am confident of attaining the goals regardless of challenges to avoid the risks that I might face if I fail to implement the plans.


Avoid. (n.d.). Avoiding smoking triggers. 2011, Web.

Becker, S., Flaws, B and Casanas, R. (2005). The treatment of cardiovascular diseases with Chinese medicine. Boulder, CO: Blue Poppy Enterprises, Inc.

Bernstein, M and Luggen, A. (2009). Nutrition for the Older Adult. Sudbury, MA: Jones & Bartlett Learning.

DeFelice, E. (2005). Prevention of Cardiovascular Disease: Atherosclerosis, Carotid Artery Disease, Cerebral Artery Disease/Stroke, Coronary Artery Disease, Peripheral Artery Disease and Hypertension. Lincoln, NE: iUniverse.

Georgia. (2000). Physical activity. Web.

Golden et al. (2009). The Truth about Smoking. New York, NY: Infobase Publishing.

Harvard. (n.d.). Exercise: A program you can live with. Boston: Harvard Health Publications.

Labtest. (2011). Cardiovascular disease. Web.

Medline. (2011). Weight management. Web.

Thomas, D and Kotecki, J. (2006). Physical activity & health: an interactive approach. Sudbury, MA: Jones & Bartlett Learning.

Whitney, E and Rolfes, S. (2008). Understanding nutrition. New York, NY: Cengage Learning.

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