1. A JOURNEY TOWARDS PHYSICAL FITNESS & WELLNESS
MY PERSONAL EXPERIENCE OF APPLYING THE TTM TO MODIFY PERSONAL BEHAVIOUR

2. THE WAKE UP CALL

3. INTRODUCTION
poor health as a result of lack of physical activity is a serious
public health problem [WHO]
overweight and obese middle aged women of African origin
are at an increased risk of weight-related diseases and have
significantly higher coronary heart disease mortality rate than
their white counterparts (e.g Strickland et al., 2007)
benefits of regular physical activity and exercise include
reduced risks for developing or dying from heart disease,
stroke, type 2 diabetes, colon and breast cancers, high
blood pressure and fractures [Hoeger & Hoeger, 2011]

4. THE TRANSTHEORETICAL MODEL (TTM)
• Prochaska & DiClemente (1983)
• for effective interventions to
promote health behaviour
change.
• describes how people modify a
problem behaviour or acquire a
positive behaviour.
• 6 stages – termination stage not
falling back to old habit
•
relies on self-reporting, integrates
key constructs from other models
• previously been successfully
applied to a wide variety of
problem behaviours, including
wellness programmes

5. APPLYING TTM TO EXERCISING
Components of TTM
i.
Stages of change
ii.
Process of change
iii. Decisional balance
iv. Self-efficacy
v.
Temptation to not exercise
(Spencer et al, 2006)

6. SELF ASSESSMENT
• to ensure success to
implement this lifestyle
change I followed
Meyer's (2003) SMART
goals.

7. SELF ASSESSMENT & DATA OVER 7 WEEKS
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Time
Time
Time
Time
Time
Time
Time
20 mins
-
20mins
-
-
25 mins
Week 2
25 mins
25 mins
-
-
-
25 mins
25 mins
4/7
Week 3
25 mins
30 mins
25 mins
20 mins
30 mins
45 mins
6/7
Week 4
20 mins
20 mins
20 mins
-
20 mins
20 mins
20 mins
6/7
Week 5
30 mins
20 mins
40 mins
30 mins
30 mins
45 mins
30 mins
7/7
Week 6
25 mins
20 mins
25 mins
20 mins
20 mins
1 hr
45 mins
7/7
Week 1
Total No. of
Jogs /week
3/7
Baseline
Week 7

8. CONCLUSION
• Not enough to attribute wellbeing to TTM e.g.
Zoning out for hours in front of TV or computer
• Moving from one stage to another before or after
relapse can take a matter of seconds, minutes,
days etc