Chapter 13 Leading a Physically Active Life

Learning Objectives Learn the status of physical activity participation in the United States. Learn about the barriers to being physically active. Understand how to exercise to increase physical activity participation. Learn the facts about successful behavior change.

The Facts About Physical Activity 70% of 12-year-old children are vigorously active. Only 30% to 40% of 21-year-old adults are vigorously active. Most adult Americans are not physically active enough for health benefits.

Exercise Program Dropout Rates

Physical Activity Trends in Americans

KEY POINTS The vast majority of Americans believe that being active is healthy for them, yet most remain sedentary. Barriers to physical activity can be categorized as personal, environmental, social, and exercise history and exertion barriers. Lack of time and poor accessibility to facilities or equipment are the two main barriers people report for not adopting or maintaining an exercise program.

Personal Barriers Demographic barriers Cognitive barriers

Personal Factors Influencing Physical Activity Factor Influence Demographics Increasing age Negative Blue-collar occupation Negative Higher level of education Positive Gender (male) Positive High risk for heart disease Negative Higher socioeconomic status Positive Injury history Unclear Overweight/obesity Negative Race (nonwhite) Negative Pregnancy and early child-rearing Negative Personal Factors Influencing Physical Activity (continued)

Personal Factors Influencing Physical Activity (continued) Factor Influence Cognitive Variables Positive attitude Neutral Perceived barriers to exercise Negative Perceived control over exercise Positive Enjoyment of exercise Positive Expected benefits Positive Value of expected outcomes Positive Health locus of control Positive Intention to exercise Positive Knowledge of health and exercise Neutral Personal Factors Influencing Physical Activity (continued)

KEY POINTS Beliefs and values help explain why some people are active despite circumstances that would predict an inactive lifestyle, and why others are sedentary even though they have the opportunities and resources to be physically active. Many people are motivated to begin exercising by the benefits they expect to receive, but they are more likely to maintain an exercise regimen when they attain personal goals and enjoy the exercise.

Environmental Factors Influencing Physical Activity Factor Influence Climate/season Unclear Perceived lack of time Negative Easy access to facilities Positive Home equipment Unknown Environmental Factors Influencing Physical Activity

Social Factors Influencing Physical Activity Factor Influence Class size Unknown* Exercise role models Unknown* Good group cohesion Positive* Physician influence Positive Past family influence Positive Social support (friends/peers) Positive Social support (spouse/family) Positive Social support (staff/instructor) Positive *Experts predict the influence of these factors, but not enough research has been done to draw firm conclusions. Social Factors Influencing Physical Activity

Factor Influence Past adult activity Positive Diet Unclear Television watching Negative Past childhood activity Unknown School sports Unrelated (men) Positive (women) Smoking Negative Exercise intensity Negative Exercise frequency Negative Exercise duration Negative Perceived effort of exercise Negative Exercise History and Exercise Exertion Factors Influencing Physical Activity

KEY POINTS The habits that make up a sedentary lifestyle can be hard to break. The best predictor of how physically active people will be in the future is how active they have been in the past. Choosing an activity you enjoy and exercising at an intensity that is challenging but not uncomfortable are important for planning an exercise program you’ll stick with.

The Keys to Successfully Changing Behavior Goal setting Self-monitoring Self-reinforcement

KEY POINT Successful behavior change requires that a person be ready to change. This readiness can vary depending on past experiences and current circumstances. You should view successful behavior change as an ongoing endeavor, not as a final product.

Behavior Modification Stimulus control—Manipulating one’s physical environment to prompt a behavior. Turning off television: prevents sitting down instead of exercising Hanging a poster about walking: promotes going for a walk (continued)

Behavior Modification Reinforcement control—Using reinforcement during or after a behavior to increase the occurrence of the behavior. Positive reinforcer: a reward given to promote activity, such as praise from an exercise leader during a session Negative reinforcer: taking away privilege of watching television

Cognitive Behavior Modification The modification of beliefs and thoughts: the person making the change learns to control the cues and reinforcers. Employs such techniques as self- monitoring, goal setting, self-reward, time-management skills, and environmental engineering.

KEY POINTS Through goal setting, people can devise a plan that directs activity and emphasizes the link between behavior and outcome. Specific, measurable goals are easier to monitor and make adjustments for; it’s also easier, when goals are specific, to know when they have been reached.

KEY POINT One popular view proposes that when people try to change behavior they move through five stages: precontemplation, contemplation, preparation, action, and maintenance.

Relapse Prevention Identify risks for stopping your physical activity program. Plan to cope with those risks. Place consequences of missing a physical activity session in proper perspective. (continued)

Relapse Prevention Expect and plan for lapses (sedentary occasions). Do not have an all-or-nothing attitude. Have fun while being physically active. Rule out thoughts and images that support being physically inactive.