Congratulations on taking the first important step toward becoming more physically active!
To make any change for the better, you have to want to change.
This program will help you succeed by:
Considering your readiness to change.
Letting you create your own activity plan.
Helping you resolve problems and overcome barriers.
Concentrating on activities you can add into your daily routine.
Providing tips for other healthy changes in your life.
Are you ready to change? Lets begin by discussing the “Stages of Readiness to Change” Researchers have identified five stages of change that most people go through along the way to adopting new habits and behaviors. Lets talk about these stages and then try to identify which of the five stages best describes you.
Stages of Readiness to Change Pre-contemplationis the first stage. Here is an example of what someone in pre-contemplation might say: “I’m not physically active, and I do not intend to change my physical activity level” Pre-contemplation is when an individual is not even thinking about adopting a new habit.
Stages of Readiness to Change Contemplationis the second stage. Here is an example of what someone in contemplation might say:
“I’m not physically active, but I would like to start walking within the next 6 months.”
Contemplation is when an individual gives the new behavior a thought every now and then, but doesn’t do it.
Stages of Readiness to Change Preparationis the next stage. Here is an example of what someone in preparation might say:
“I’m doing some physical activity. I walk around my town sometimes and play basketball with a friend on the weekends, but not consistently”
Preparation is when an individual is currently doing a specific behavior, however he or she is doing it irregularly.
Stages of Readiness to Change Actionis the next stage. Here is an example of what someone in action might say:
“I am regularly physically active. I go for a 30 minute brisk walk five days a week. I have been doing this now for about 3 months”
Action is when an individual is doing a behavior regularly but for less than 6 months.
Stages of Readiness to Change Maintenance is the last stage. Here is an example of what someone in maintenance might say:
“I have been regularly physically active. I have been walking with a group at lunch for 20 minutes everyday and I play tennis every Saturday for an hour. I have been doing this now for almost a year”
Maintenance is when an individual has been doing a new behavior consistently for 6 months or more.
To Sum Up Stages of Change Change takes place in stages.
To Sum Up Stages of Change Progress isn’t always in one direction. For every two steps forward there may be one step back. You may spend more time in one stage than you do another.
To Sum Up Stages of Change It is normal to reach action stage and then fall back into preparation. It does not mean failure, that is just how change works. The point is to stick with it and never lose sight of your goals!
Changing for good Creating a lifestyle change for good requires us to develop new skills. Some of these skills include:
Defining barriers and benefits
Tracking personal habits
Anticipating high-risk situations
These are some of the skills we will work on developing in this course.
Tips to success Take one step at a time – It’s natural to want to rush in and make big changes. However, studies have shown that the best way for most of us to make lasting changes is one step at a time, experimenting until we find what works for us.
Tips to success 2. Go at your own pace – We all progress through the stages of change at our own pace. It is important to stay focused on your progress and apply the various skills you are learning.
Tips to success 3. Track your progress - Throughout the program you will be asked to write down information. It is important to track your progress so you’ll know where you started and what you’ve achieved.
Remember… Change doesn’t happen all at once, it is an ongoing process of learning and relearning. Not all of us begin at the same starting point OR progress through stages at the same rate. Now determine your current stage of change. What stage can you relate to the best?