Behavior Change: Gaining Control C H A P T E R 5 Behavior Change: Gaining Control Chapter 5

Objectives This chapter will help you do the following: Learn why it is so difficult to change behaviors such as physical activity and nutrition Determine your barriers to physical activity Understand how your environment affects your behavior Identify your current stage of behavior change Plan systematic strategies to help you change Learn to visualize yourself as you would like to be Develop a reinforcement schedule to reward new behaviors

Why Is Physical Activity So Uncommon? Migration from a rural to urban society meant shifting from primarily physical work to sedentary occupations. Children observe of their parents, other adults, and peers. They perceive sedentary behaviors as the norm. Most adult Americans know that physical activity is important for their long-term health. Why aren’t they more active?

Barriers to Physical Activity The most common reasons that adults cite for not adopting more physically active lifestyles include the following: Not enough time to exercise Inconvenient to exercise Lack self-motivation Do not find exercise enjoyable Find exercise boring (continued)

Barriers to Physical Activity (continued) Lack confidence in ability to be physically active (low self-efficacy) Fear of being injured or have been injured recently Lack self-management skills such as goal setting, progress monitoring, or a reward process Lack encouragement, support, or companionship from family and friends Do not have parks, sidewalks, bicycle trails, or safe pleasant paths convenient to home or office. (continued)

Barriers to Physical Activity (continued) Identify your own barriers to exercise using form 5.1 on pages 89-90 of your textbook.

Overcoming Physical Activity Barriers How could you overcome these barriers? Lack of time Social influence Lack of energy Lack of motivation Fear of injury Lack of skill Lack of resources Weather conditions Travel Family obligations Retirement years

Environment Affects Behavior Society currently lives in a “now” culture; there are many automated energy savers that we use without even being aware of them. Automatic door openers Drive-through windows Escalators, elevators, moving walkways Information via the Internet (continued)

Environment Affects Behavior (continued) How we build our environment Stores that are easy to walk to Disappearance of sidewalks How we view our environment As the average waistline gets bigger, our image of normal adapts What do we now consider normal?

Stages of Modifying Behavior Precontemplative: “I’m going to watch TV.” Contemplative: “I’m weighing the pros and cons of running.” Preparation: “I’m joining a running group.” Action: “I’ve started running twice a week with my running group.” Maintenance:“I’ve been running with my group for six months.” Adoption: “I now run even without my group.” (continued)

Stages of Modifying Behavior (continued) Behavior therapy Identify the desired behavior (new behavior) and make progress toward its acquisition. 1. Identify the behavior that you wish to modify (new behavior). Keep a log of that behavior (form 5.3). 2. Analyze your current behavior and then plan needed modifications. 3. Develop a contract with specific goals and a schedule of rewards to reinforce the new behavior (form 5.4). 4. Use benchmarks for goals along the way.

Network of Support Systems Family Friends Interest groups Professionals Clubs Programs Publications (books and magazines) Organizations

Using Visualization to Reach Goals Visualization involves the process of beginning to see yourself as the new person that you are moving to become. Simply stating that you enjoy walking will help to change your belief about physical activity.

Summary It is difficult to change behaviors such as physical activity and nutrition. Identify stages of change and barriers to physical activity. Develop strategies for moving toward a more active life.