EXERCISE BEHAVIOR—WHY WE START AND WHY

WE STOP

WHY DO WE START?

HOW MANY OF YOU HAVE STARTED A ROUTINE?

• How many of you are still engaged in the routine?

• We are going to talk about 6 STAGES OF EXERCISE BEHAVIOR

• Not thinking about it seriously

• Believe they can’t change their habits

• Demoralized by past attempts

• Think exercise is stupid and demonstrates conformity

1) PRECONTEMPLATION STAGE

• Thought about it and WANT to do it…in the next 6 months

2) CONTEMPLATION STAGE

• Started exercising but do not follow a strict routine

• Have created a PLAN

• Exercise has minimal positive effects

3) PREPARATION STAGE

• Exercise regularly (3 X week for a min of 20 min.)

• Less than 6 months

• Most tend to drop out here

4) ACTION STAGE

• More than 6 months

• Goal is no longer change…it is to maintain

• Start to get bored…you achieved your goal so now what…?

5) MAINTENANCE STAGE

• regularly exercise for over 5 years

• After 5 years at this stage…people tend to stick with it for life

6) TERMINATION STAGE

INTERVENTION STRATEGIES

• Includes cues such as setting out work-out clothes or motivation posters

• May include verbal, physical or symbolic prompts that cause the person to begin thinking about exercise

1) BEHAVIOR MODIFICATION APPROACHES

• Positive rewards for exercise and restriction from unhealthy foods

• Charting attendance

2) REINFORCEMENT APPROACHES

• Goal setting

• High self-efficacy should set their own goals

• Low self-efficacy should have someone else set them.

COGNITIVE-BEHAVIORAL APPROACHES

• Decision balance sheet identifying specifically how the person would benefit from exercise and identifying losses

• i.e., a pros/cons list

DECISION-MAKING APPROACHES

• Enlisting others as support for staying on track increases the chances of adhering to a routine

SOCIAL SUPPORT APPROACH

• Focusing on the experience of exercising

• Focus on engaging in purposeful and meaningful activities

INTRINSIC APPROACHES