Chapter 2 Behavior Modification Outline: Living in a Toxic Health & Fitness Environment Barriers to Change Self-Efficacy Motivation & Locus of Control Changing Behavior Behavior Change Theories The Process of Change Techniques of Change Chapter 2 Behavior Modification

Exercise/exercise dropout cycle Research has documented the benefits of physical activity and healthy lifestyles Most Americans accept that exercise is beneficial to health 70% of new and returning exercisers are at risk for early dropout

Living in a Toxic Health and Fitness Environment Most behaviors we adopt are a product of our environment Environment includes family, friends, home, school, workplace, television, radio, movies, community, country, and culture We live in a “toxic” fitness and wellness environment We overlook the ways our environment influences our behaviors, lifestyle, and health

Living in a Toxic Health and Fitness Environment We incorporate learned behaviors into our own lifestyle Children watch adults Drive short distances Automatically use elevators, remote controls, etc. Order super-sized fast foods Use recreational time to watch TV or surf the Internet Smoke, drink, and abuse other drugs Engage in risky behaviors, such as not wearing seat belts

Environmental Influences on Physical Activity Physical inactivity and poor diet are among the leading causes of death in the United States Most daily activities require almost no effort and negatively impact health, fitness, and body weight Examples: short car rides that replace walking/biking decrease energy expenditure by 50-300 calories, TV viewing 200 calories or more

Our environment is not conducive to a healthy, physically active lifestyle

Environmental Influences on Physical Activity A person must accumulate the equivalent of 5-6 miles of walking per day or 10,000-12,000 daily steps to be considered active People are moving less thanks to cell phones, escalators, automatic doors, intercom systems, television, etc. Excessive TV viewing is linked to obesity as it is a “snacking setting” Many cities lack safe places to exercise

Walking and cycling are priority activities in many European communities

Environmental Influences on Physical Activity Communities are designed around the automobile, making pedestrians “obstructions” Walking and biking account for 10% of daily trips and the automobile accounts for 84% in the U.S.

Environmental Influence on Diet and Nutrition Americans eat out more often today Serving sizes have increased in restaurants--entire pitchers of soda pop or beer are served instead of 8-ounce cups “Value-marketing,” offering a larger portion for a small price increase, provides the restaurant or grocery with a profit and fools consumers into thinking they got a bargain Free soft-drink refills and more varieties of food on menus entice overeating

Barriers to Change Lack of core values Procrastination Preconditioned cultural beliefs Gratification Risk complacency Complexity Indifference and helplessness Rationalization Illusions of invincibility

Self-Efficacy The belief in one’s own ability to perform a given task is at the heart of behavior modification Determines the effort you put into all of your tasks and activities, how you feel, think, behave, set goals, make choices, motivate yourself, and pursue courses of action High self-efficacy enhances wellness Self-efficacy can be increased by the type of environment we choose

Motivation & Locus of Control Motivation: The desire and will to do something Locus of control: The extent to which a person believes he or she can influence the external environment

Changing Behavior The first step in behavior change is to recognize the problem Five categories of behaviors in the change process are Stopping a negative behavior Preventing relapse of a negative behavior Developing a positive behavior Strengthening a positive behavior Maintaining a positive behavior

Stages of Change Model

Transtheoretical Model Action stage: Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior Maintenance stage: Stage of change in which people maintain behavioral change for up to 5 years Termination/adoption stage: Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 years Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors

The Process of Change Using the same plan for every individual who wishes to change a behavior will not work Plans must be personalized Timing is important in the process of willful change

Behavior Modification Behavior modification: The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being

The Process of Change Consciousness-raising – obtain information about the problem Social liberation – provides opportunities to get involved Self-analysis – developing a decisive desire to change Emotional arousal – experience and express feelings about the problem and solutions

The Process of Change Positive outlook – taking an optimistic approach Commitment – accept responsibility to change Behavior analysis – determine frequency, circumstances, and consequences of behavior Goals – motivate change Self-reevaluation – analyze feelings about the behavior

Rewarding oneself when a goal is achieved, such as scheduling a weekend getaway, is a powerful tool during the process of change

Goal Setting and Evaluation Goals motivate behavioral change Write SMART goals: An acronym used in reference to Specific, Measurable, Acceptable, Realistic, and Time-specific goals

Goal Setting and Evaluation Goals are most effective if they are Written Specific Goals and objectives Measurable Acceptable Self-set Challenging Compatible (with others)

Goal Setting and Evaluation Goals are most effective if they are Realistic Attainable Short-term Long-term Time-specific Evaluated Periodic evaluations