Behaviour Change PDF
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This document outlines the stages of behaviour change, covering precontemplation, contemplation, preparation, action, and maintenance. It also discusses intervention goals and focuses for each stage, along with factors affecting participation in physical activity like health benefits, attitudes, and intentions.
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Behaviour Change Stages and Processes of Behaviour Change: 1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance Stages and Processes of Change: 1) Precontemplation - Not intending to make changes. Explain why they sho...
Behaviour Change Stages and Processes of Behaviour Change: 1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance Stages and Processes of Change: 1) Precontemplation - Not intending to make changes. Explain why they should exercise - Characteristics: Not intending to change (don't know the full effects of making change) not a ↓ Awareness may be incomplete After going Ex. first time you gym to the for the everyone , see is May be demoralized Closing hope confidence) or you don't want to more fit so Pros for not changing outweigh the cons go the gym again to Intervention Goals: Increase awareness of importance Increase pros for physical activity Help them think & talk about their habits Focus: ‘Why’ Stages and Processes of Change: 2) Contemplation - Considering a change. ↳ after knowing the pros Characteristics: Intending to change in next 6 months May be ambivalent More open to consciousness-raising Self-confidence low Intervention Goals: encourage them build up - , their self-confidence Increase intention to action by: - addressing ambivalence - highlighting the benefits specific to them - building self-efficacy remind them that they have the Focus: Abilities…You can do it! ability to do it Stages and Processes of Change: 3) Preparation - Making small changes or ready to change in the near future. ↳ Ex. Purchasing gym membership Characteristics: Intending to take action in next 30 days May be modifying their behaviour May have tried in the past year Intervention Goals: - making plans to follow through with it Make a plan (not just a possibility anymore) Set a target date Focus on the pros Get helpful resources Focus: Establish a commitment Stages and Processes of Change: 4) Action - Actively engaging in a new behaviour Characteristics: Has changed behaviour in past 6 months Risk for relapse is high - Need support as this is a challenging time mentally Intervention Goals: Support to prevent relapse Teach them to deal with potential lapses Promote social support doing things together to hold accountability - any action plan has - a relapse stage Focus: Reward ↳ motivates someone to continue Stages and Processes of Change: 5) Maintenance - Sticking with the behaviour change Characteristics: Confidence is high know how to deal - lapses with Lasts for 6 months or longer / during midterms you stop ex. Learned strategies to deal with lapses working out but It once Not much support for their behaviour you start again was over , Intervention Goals: Support person to maintain Prepare them for relapses Refine and add variety to program Focus: Reward Stages of Change Questionnaire what used to determine stage - 1) I am currently physically active they are in 2) I intend on becoming physically active in the next 6 month 3) I currently engage in regular physical activity 4) I have been regularly active over the last 6 months Factors Affecting Participation in Physical Activity: 1. Health Benefits: a) Beliefs - Shaped by personal experiences, observations of others, and what is learned from media & other sources. -media has more and more of an impact on your beliefs and what you think is true -your belief will shape how you interpret scientific facts (EX1) Khloé Kardashian In just two years, Khloé lost forty pounds from exercise, and has now re-fashioned herself as a fitness/lifestyle guru. https://www.ranker.com/list/celebrities-who-lost-weight-before-and-after-photos/celebrity-lists Factors Affecting Participation in Physical Activity: 1. Health Benefits: a) Beliefs - Shaped by personal experiences, observations of others, and what is learned from media & other sources. (EX 2) Oprah Winfrey After struggling to maintain the success of several diets, like an all‐liquid one she tried for four months in 1988, she has said that the only thing that has worked for her is an honest‐to‐God lifestyle change. An endorsement deal with Weight Watchers and the opportunity to launch her own brand of diet food probably didn't hurt either. said honest-to-God lifestyle - changes helped her lose weight - has a brand dedicated to diet food also helped achieve her loss weight https://www.ranker.com/list/celebrities-who-lost-weight-before-and-after-photos/celebrity-lists Factors Affecting Participation in Physical Activity: 1. Health Benefits: a) Beliefs - Shaped by personal experiences, observations of others, and what is learned from media & other sources. Rosie O'Donnell Had bariatric surgery in 2013, which helped her drop 64 pounds in two years, after almost dying from a heart attack. https://www.ranker.com/list/celebrities-who-lost-weight-before-and-after-photos/celebrity-lists Factors Affecting Participation in Physical Activity: b) Attitudes - Values attached to a belief. c) Intentions - A plan to make changes, a plan of action to do so, and a commitment to do so. Ex. It would be unrealistic for a uni Student to workout 6 hrs/day , they can committ to So i) Come up with a realistic change program -being active for 30 mins/day - Identify obstacles, sources of support, and activities which the individual will enjoy. ii) Make SMART Goals. These goals should be meaningful, realistic, specific, and progressive. When setting goals, make SMART Goals. SMART: Specific Measurable Attainable Realistic Time frame Poor Goal SMART Goal I want to look like Arnold Lift Lift weights 4x 4x weights per per weekweek Lose 100 lbs by Christmas LoseLose 10 lbs bybyChristmas 10lbs Christmas Run Faster Run a marathon in 3.8 hr/wk have 75% lower incidence of breast cancer By SOMCCommunityRelations (Own work) [CC BY-SA 3.0 Clip Art (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons Risk of Infection with the Common Cold Inactive and stressed can get you sick (decrease Overexercising is also a Immune system) Stressor that can also get You sick - - exercising too much can decrease Immune system , increase Injuries and getting sick ↳ stress can reduce Immune system https://www-ncbi-nlm-nih-gov.ezproxy.library.yorku.ca/pmc/articles/PMC4889625/ - graph looks at certain amounts of exercise If they have the following headers (Cholesterol) need to work harder to improve cholesterol - (the bars relatively are similar and there is no significant increase) The benefit you get from exercise may depend on your other health markers Warburton, D. E.R. et al. CMAJ 2006;174:801-809 Physical Activity and Health to understand important to dose-response relationship get the best advice and obtain The dose-response relationship the best benefit - depends on the health factor Too much physical activity can - suppress immune function "If a pill could be created that would provide you with all of the same health benefits that you can derive from walking 30 minutes a day, it would be priceless. Walking is free and available today." Image courtesy of photostock/ FreeDigitalPhotos.net Image courtesy of Arthbkins / Wikimedia PEDOMETERS Commons Step counter pedometers help keep count of steps - Now included with smart phones and watches Do not capture all PA (eg weight-lifting, cycling) purposeful walking (3.8 mph) = 100 -150 steps/min – 30 minutes of walking = 3000-4000 steps or ~200 calories the average office worker takes ~5000 steps/day Health Benefits: 10,000 steps/day to get health benefits you should take 10 000 Weight loss: 20,000 steps/ day , steps /day Aerobic Floor Classes High intensity; focus on oxygen utilization High impact, low impact, or no impact Image courtesy of photostock/ FreeDigitalPhotos.net Step Aerobic Classes Moderate (low step) or High (high step) intensity Low impact aerobic workout intensity can increase - Same Energy expenditure as running at 6 mph, but 1/3 impact force on joints - In spin and aerobic classes It , is like a cult be they have language/terms their own Image courtesy of www.localfitn ess.com.au / Wikimedia Commons Image courtesy of www.localfitness.com.au / Wikimedia Commons Spin Cycle Classes -high intensity , low impact High Intensity – no impact aerobic exercise Image courtesy of duron123/ FreeDigitalPhotos.net ↳) can from your house exercise (virtual spin classes) Water Aerobic Classes Image courtesy of www.localfitness. com.au / Wikimedia Commons No impact aerobic exercise Low, moderate or High Intensity popular for the elderly - Other Aerobic Classes http://www.tinishaj.com/poledanceclasses.htm Zumba , boxing strip dancing - , Image courtesy of Brittany Carlson / Wikimedia Commons Maria Moline, instructor, coaches her Zumba class through the dance choreography in the Patch Fitness Center in U.S. Army Garrison Stuttgart. Image courtesy of www.localfitness.com.au / Wikimedia Commons body - awareness, muscle flexibility Yoga...., Developed in India >5000 y ago, “spiritual discipline” Currently a “fad” fitness workout Concentrates on posture, breathing & “focused awareness” Aim to develop both physical & mental conditioning Image courtesy of sattva/ Image courtesy of Ambro/ FreeDigitalPhotos.net FreeDigitalPhotos.net Pilates - similar to yoga but without the spiritual part Developed in Germany >100 y ago Currently a “fad” fitness workout Core stabilization with concurrent dynamic exercise Aim to develop both physical & mental conditioning Image courtesy of J. Vílchez/ Wikimedia Image courtesy of Merrithew Corporation Commons / Wikimedia Commons - have very little benefits Active Video Games http://www.amazon.ca/Nintendo- RVLRRFNE-Wii-Fit/dp/B000VJRU44 Active Video Games http://en.wikipedia.org/wiki/EyeToy - no video game that can replace going out and exercising Eye Toy http://www.giantbomb.com/eyetoy-kinetic- combat/3030-22481/images/ Some exercises can cause injury Kettle Ball BowFlex http://nautilus.scene7.com/is/image/Nautilus/Bowflex-X2SE-Home-Gym-2013 https://www.webmd.com/fitness- exercise/news/20041117/bowflex-home- Image courtesy of David Castillo Dominici/ FreeDigitalPhotos.net gyms-recalled-due-to-injury-risk https://www.youtube.com/watch?v=4HxhL wDL60U muscle confusion... - (switching exercises) Crossfit http://fitnesspainfree.com/10-critical-principles-physical-therapists- need-to-know-about-crossfit-for-successfull-rehabilitation/ Endurance Races https://blogs.plos.org/obesitypanacea/2018/09/18/what-i-wish-i-knew-before-my-first- spartan-race/ The World’s Toughest Endurance Race Series - Rad Season