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CC0005 Healthy Living and Wellbeing

Assignment Task

Choose ONE lifestyle behaviour that you want to develop or improve. Illustrate the steps you plan to enact that change, apply course content on related healthy living and wellbeing aspects of that behaviour, and reflect critically and holistically on the evolution and impact of your behaviour change journey.

Word Count:

  • The 800-1,200-word count excludes in-text citations, paragraph headers, and reference list.
  • The use of illustrative diagrams (such as, but not limited to, photographs, infographics, data collected, tables, mind maps, concept maps) is required as supporting evidence and not to replace your writing. The text in these diagrams is not included in the overall word count.


Healthy Living and Wellbeing

1.     Practice

Lifestyle Behaviour

            The study by Balanzá et al. (2020) emphasizes the effect of the COVID-19 pandemic on lifestyle behaviors and advocates for the need to cultivate associations amid these challenging times. In line with this, a practical step to enhance interpersonal connections and well-being is through the execution of virtual social activities. In response to the restrictions forced by social removing measures, people can inventively organize online get-togethers, such as virtual game evenings, video calls, or collaborative ventures, a sense of community and combat social isolation. These initiatives offer a practical and engaging way to preserve social bonds while following open health rules.

Besides, Medrano et al. (2021) investigation focuses on the changes in way of life behaviors among Spanish children amid the COVID-19 lockdown. To address the potential I have put a negative impact on physical movement levels, a commonsense and insightful step is to energize open-air play through innovative implies. This might involve creating intelligently and instructive open-air challenges, utilizing technology to gamify physical exercises, or organizing family-friendly fitness competitions. Implementing such techniques promotes healthy habits while adjusting to the constraints forced by the pandemic, contributing to the overall health of children and families.

Thinking and Engagement

            The study by Tomljenovic and Bubic (2021) examines cognitive and emotional factors influencing well-being behavior, emphasizing dual-process thinking, cognitive styles, and good faith as indicators of sound way of life, behaviors, and therapeutic adherence. The analysts dive into the complex exchange of mental forms forming individuals’ health-related choices and activities. Their exhaustive examination illustrates fabulous in-depth consideration, as they investigate the nuanced connections between cognitive components and health results.

Besides, Whelan et al. (2021) research contributes to the understanding of lifestyle behavior change, especially in avoiding sort 2 diabetes through a digital intervention. This has considered me grandstands great engagement in the handle of altering by utilizing real-time glucose and physical movement input. This innovative approach reflects an astute thought of modern innovative apparatuses to impact health behavior emphatically.

Both consider displaying amazing use of visual proof to back their discoveries, improving the clarity and effect of their research. Visual help such as graphs, charts, or diagrams is pivotal for passing on complex data, making the studies more available and compelling to a different audience. The integration of visual evidence underscores the researchers’ commitment to viable communication and enhances the by and large quality and influence of their work.

2.     Application

Process of Change in Lifestyle

            The articles by Debon et al. (2019) and Kopp (2019) give important bits of knowledge into the effect of lifestyle on constant maladies, especially focusing on mobile well-being applications and the Western diet’s part in driving obesity and civilization diseases, respectively. These discoveries adjust superbly with course content related to the method of altering well-being behaviors.

Debon et al. (2019) efficient review of versatile wellbeing applications complements our dialogs on technology’s part in promoting health behavior change. The article underscores the significance of leveraging portable applications to progress ways of life and oversee constant infections, adjusting with our exploration of innovative solutions in healthcare.

Besides, Kopp et al. (2019) work on how the Western diet and lifestyle contribute to the widespread corpulence and civilization diseases resounds profoundly with our course substance on nutrition and lifestyle interventions. The holistic assessment of dietary designs and their effect on well-being adjusts with our accentuation on comprehensive approaches to address inveterate conditions.


Figure 1 PERMA MODEL (Sources: Debon et al., 2019 )

The PERMA model, created by psychologist Martin Seligman, focuses on five fundamental elements of well-being:

  • Positive Emotions: Experiencing positive emotions such as delight, appreciation, and cherish.
  • Engagement: Being completely included and drenched in exercises, regularly referred to as “flow.”
  • Relationships: Building and keeping up positive connections with others.
  • Meaning: Having a sense of purpose and feeling that one’s life has importance.
  • Accomplishment: Achieving objectives, mastering tasks, and experiencing a sense of competence.

Now, applying the PERMA model to lifestyle behaviors like running and working out, you’ll be able to see how these exercises might contribute to each component:

  • Positive Emotions: Physical movement, counting running, and working out, can release endorphins, which are chemicals within the brain that act as characteristic painkillers and mood elevators.
  • Engagement: Running and exercise often require focus and concentration, providing an opportunity for engagement and flow.
  • Relationships: Participating in group activities or exercising with friends can enhance social connections.
  • Meaning: Setting fitness goals and accomplishing them can contribute to a sense of reason and meaning in one’s life.
  • Accomplishment: Meeting fitness breakthroughs and encountering improvements in physical health can contribute to a sense of accomplishment.

Incorporating running and workouts into your lifestyle can emphatically affect your general well-being by tending to multiple elements of the PERMA model. It’s essential to find exercises simply appreciate which align with your values to maximize the positive effects on your well-being.

3.   Reflection

Lahart et al. (2019) conducted an efficient review revealing that green workout emphatically impacts both physical and mental well-being. Meanwhile, Dahl et al. (2021) found that a morning preconditioning workout does not improve evening execution in competitive runners. These studies highlight the diverse impacts of exercise on well-being and execution, impacted by components like environment and timing.

Figure 2: Morning Running

Figure 3: Evening Run

Figure 4: Night Run

Figure 5: Morning run

Figure 6: Evening Run

As an undergraduate understudy, my travel through the evolution of behavior alters, especially within the domain of individual development, sound living, and general well-being, has been nothing brief of transformative. The urgent component of this travel has been my engagement with the world of running and exercise, which has played a significant part in forming my understanding of behavior alteration. Commencing this undertaking, my beginning attack into a healthier way of life was driven by a want to elude the clutches of inactive propensities and set out on travel toward all-encompassing well-being. Running has to be my compass, directing me through the maze of self-discovery. The beat of my strides reverberated the cadence of alter, and each walk was a confirmation of my commitment to personal growth.

The effect of this behavior alters travel resonated over different measurements of my life. Physically, the reliable engagement in running and working out not as it were etched my body but also became a conduit for push help. The endorphin surge that went with each run got to be a dependable cure to the challenges of academia, implanting my days with newly discovered vitality and versatility.

Past the physical domain, the evolution amplified to the mental and emotional aspects of my being. The teaching developed through normal workouts leaked into other viewpoints of my life, improving my focus, assurance, and time management abilities. As an undergrad understudy exploring the scholastic scene, these mental guts got to be a priceless resource.

In addition, the social dimension of the behavior alters travel unfurled as I found a community of like-minded people who shared my enthusiasm for running. The camaraderie and shared objectives cultivated a sense of having a place, changing work out from a singular pursuit into a collective endeavor. Reflecting on this advancement, I recognize that my behavior alters travel has been an energetic prepare, stamped by crests and valleys. However, with each challenge, I rose more grounded and more adjusted to the symbiotic relationship between physical movement and individual improvement. In summary, my undergrad years have seen the transformation of not fair my physical well-being but also my mental strength and social associations through the conduit of running and working out. This travel has instilled in me a significant appreciation for the interconnecting of behavior alterations, personal improvement, and the interest of a fulfilling, healthy life.


Balanzá–Martínez, V., Atienza–Carbonell, B., Kapczinski, F., & De Boni, R. B. (2020). Lifestyle behaviors during the COVID‐19–time to connect. Acta Psychiatrica Scandinavica141(5), 399.

Medrano, M., Cadenas‐Sanchez, C., Oses, M., Arenaza, L., Amasene, M., & Labayen, I. (2021). Changes in lifestyle behaviors during the COVID‐19 confinement in Spanish children: A longitudinal analysis from the MUGI project. Pediatric Obesity16(4), e12731.

Tomljenovic, H., & Bubic, A. (2021). Cognitive and emotional factors in health behavior: Dual-process reasoning, cognitive styles and optimism as predictors of a healthy lifestyle, healthy behaviors, and medical adherence. Current Psychology40, 3256-3264.

Whelan, M. E., Denton, F., Bourne, C. L., Kingsnorth, A. P., Sherar, L. B., Orme, M. W., & Esliger, D. W. (2021). A digital lifestyle behavior change intervention for the prevention of type 2 diabetes: a qualitative study exploring intuitive engagement with real-time glucose and physical activity feedback. BMC Public Health21, 1-11.

Debon, R., Coleone, J. D., Bellei, E. A., & De Marchi, A. C. B. (2019). Mobile health applications for chronic diseases: A systematic review of features for lifestyle improvement. Diabetes & Metabolic Syndrome: Clinical Research & Reviews13(4), 2507-2512.

Kopp, W. (2019). How Western diet and lifestyle drive the pandemic of obesity and civilization diseases. Diabetes, metabolic syndrome, and obesity: targets and therapy, 2221-2236.

Lahart, I., Darcy, P., Gidlow, C., & Calogiuri, G. (2019). The effects of green exercise on physical and mental wellbeing: A systematic review. International journal of environmental research and public health16(8), 1352.

Dahl, E. B., Øygard, E., Paulsen, G., Rud, B., & Losnegard, T. (2021). Morning preconditioning exercise does not increase afternoon performance in competitive runners. International Journal of Sports Physiology and Performance16(12), 1816-1823.

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