A number of years ago before giving a fitness presentation to a group of public health professionals, I asked a small group of attendees what physical activity barriers they faced. One woman spoke of how she had been active during the spring, summer, and early fall. She walked daily after work and biked with her family on the weekends. “Everything was great until the clocks changed and it was dark by the time I got home from work,” she lamented. “Now I’m just waiting for more daylight and warm weather so I can start my evening walking routine again.” I think of her whenever daylight saving time ends as it will this Sunday, November 3...
If you are intent on being physically active, it's helpful to understand behavior change stages that people normally progress through when becoming more active and maintaining an active lifestyle. In his book Changing for Good, author and psychologist, James Prochaska, Ph.D. describes specific stages of motivational readiness for change when adopting new lifestyle habits. The stages include:
1. PRE-CONTEMPLATION
In the pre-contemplation stage becoming more physically active is not a concern of yours. Reading the active living posts on this Be Well blog and referring to additional resources may help increase your awareness of physical activity benefits.
2. CONTEMPLATION
During the contemplation stage you are thinking about increasing your activity level but are not engaging in it. People can get stuck in this stage for years admitting that physical activity would be good for them and yet they are unable to get past the usual barriers…no time, too tired, etc.
In the contemplation stage you need help creating a plan to change current sedentary behaviors. Write down the benefits you hope to gain from physical activity and then list your perceived barriers and various ways to overcome each one.
3. PREPARATION
Most people are ready to increase physical activity within a month in the preparation stage of behavior change. They think more about the pros of the new behavior than the cons of the old one.
A firm detailed plan for action is helpful during the preparation stage. Set a starting date and make it known to your family and friends. Choose an activity you enjoy that will fit into your schedule.
4. ACTION
When you are participating in regular physical activity but it's still a new habit you are in the action stage of behavior change. It's easy to let old excuses turn into barriers that cause relapses, eventually leading you back to the contemplation stage.
Social support is helpful at this point in your program. By sharing the activity with a partner, or with physically active family members and friends, you will receive encouragement. Your progress needs to be rewarded. Ask a physical activity professional for help with adjusting your program so you can continue to get the additional results that will keep you motivated.
5. MAINTENANCE
You will be part of the maintenance stage when you are physically active on a regular basis and it has become a habit.
New information and programs to keep yourself challenged and interested are helpful during this stage. Be proud of your accomplishments. Look for solutions to any new physical activity barriers such as finding indoor activities you enjoy or walking at lunchtime when daylight saving time ends next week. Become committed to regular physical activity and your ability to change your behavior.
Using a stages of change wellness worksheet can help you determine your current motivational readiness for change along with some ideas on how to adopt more healthy lifestyle behaviors. My hope is that physical activity becomes a priority for you so that you can enjoy all of the benefits that result from active living.
1. PRE-CONTEMPLATION
In the pre-contemplation stage becoming more physically active is not a concern of yours. Reading the active living posts on this Be Well blog and referring to additional resources may help increase your awareness of physical activity benefits.
2. CONTEMPLATION
During the contemplation stage you are thinking about increasing your activity level but are not engaging in it. People can get stuck in this stage for years admitting that physical activity would be good for them and yet they are unable to get past the usual barriers…no time, too tired, etc.
In the contemplation stage you need help creating a plan to change current sedentary behaviors. Write down the benefits you hope to gain from physical activity and then list your perceived barriers and various ways to overcome each one.
3. PREPARATION
Most people are ready to increase physical activity within a month in the preparation stage of behavior change. They think more about the pros of the new behavior than the cons of the old one.
A firm detailed plan for action is helpful during the preparation stage. Set a starting date and make it known to your family and friends. Choose an activity you enjoy that will fit into your schedule.
4. ACTION
When you are participating in regular physical activity but it's still a new habit you are in the action stage of behavior change. It's easy to let old excuses turn into barriers that cause relapses, eventually leading you back to the contemplation stage.
Social support is helpful at this point in your program. By sharing the activity with a partner, or with physically active family members and friends, you will receive encouragement. Your progress needs to be rewarded. Ask a physical activity professional for help with adjusting your program so you can continue to get the additional results that will keep you motivated.
5. MAINTENANCE
You will be part of the maintenance stage when you are physically active on a regular basis and it has become a habit.
New information and programs to keep yourself challenged and interested are helpful during this stage. Be proud of your accomplishments. Look for solutions to any new physical activity barriers such as finding indoor activities you enjoy or walking at lunchtime when daylight saving time ends next week. Become committed to regular physical activity and your ability to change your behavior.
Using a stages of change wellness worksheet can help you determine your current motivational readiness for change along with some ideas on how to adopt more healthy lifestyle behaviors. My hope is that physical activity becomes a priority for you so that you can enjoy all of the benefits that result from active living.
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