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Describe a Health Behavior that you are targeting to change for yourself (minimum 2 pages).

• Choose a Health Behavior and identify a clear (Specific, Measureable, Attainable, Reasonable/Realistic, and Timely) goal
• Describe the prevalence and other significant consequences (1-2 paragraphs)
• Describe your current, baseline level of the behavior, using some quantitative data (1 paragraph)
• Describe your previous experiences in changing this behavior (1 paragraph)
• Describe your confidence in changing this behavior (1 paragrpah)

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Targeting a Health Behavior Change: Reducing Sedentary Time

 

Specific, Measurable, Attainable, Realistic, and Timely (SMART) Goal:

My clear SMART goal is to reduce my daily sedentary time by at least 60 minutes, five days a week, for the next 12 weeks, by incorporating structured walking breaks and standing activities. Specifically, I aim to break up prolonged sitting periods of more than 60 minutes with a 5-10 minute walk or standing activity, and to accumulate at least 30 minutes of intentional walking during my workday. By the end of 12 weeks, I expect my average daily sedentary time, as measured by my wearable fitness tracker, to decrease by one hour compared to my baseline.

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Prevalence and Consequences of Sedentary Behavior

 

Sedentary behavior, defined as any waking behavior characterized by an energy expenditure metabolic equivalents (METs) while in a sitting, reclining, or lying posture, has become a pervasive public health concern globally. In many high-income countries and increasingly in urbanized areas worldwide, including Kenya, occupations have shifted from physically demanding roles to desk-bound, technology-driven jobs, leading to significant increases in daily sitting time. Data suggests that adults in developed nations spend, on average, 9-10 hours per day sedentary, with some estimates reaching up to 15 hours for office workers. This prevalence is particularly acute in urban settings where commuting is often car-dependent and leisure activities are often screen-based.

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