Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Concept 2 Self-Management and Self-Planning Skills for Health Behavior Change Learning and regularly using self-management skills can help you adopt and maintain healthy lifestyles throughout life. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 2 1

Presentation overview Theories/models of healthy lifestyle adoption Factors that promote lifestyle change Self-management skills 6-step self-planning process Discussion Activity

Making Lifestyle Changes Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Many adults want to make lifestyle changes but are unable to do so. A "lifestyle" is more than the way we spend our time! “Lifestyles” are the behaviors that we adopt based on the context of our life circumstances. Takes time to change People progress forward and backward through several stages of change. Concept 2

Theories/Models of Healthy Lifestyle Adoption Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Theories/Models of Healthy Lifestyle Adoption Transtheoretical Model Health Beliefs Model Social Ecological Model Theory of Reasoned Action Social Cognitive Theory Theory of Planned Behavior Self-Determination Theory Concept 2 14

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Stages of Change Research shows that people advance through a series of stages as they attempt to change behaviors At what stage are you? See: Lab 2a Lab 2a info Concept 2 10 10

Pros & Cons of Physical Activity Across Stages Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Pros & Cons of Physical Activity Across Stages Concept 2

Factors that Promote Lifestyle Change Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Factors that Promote Lifestyle Change Concept 2 5 5

Self-Management Skills Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Self-Management Skills Skills you learn and practice to help you change and adhere to healthy lifestyles Also called self-regulation skills Lab 2b info Concept 2 3

Self-Management Skills Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Self-Management Skills A major goal of the course is to help you develop self management skills so that you can maintain an active and healthy lifestyle. Different self management skills are needed for predisposing, enabling, and reinforcing factors. Concept 2

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Predisposing Factors Is it worth it? Self-motivation Enjoyment Balanced attitudes Beliefs Knowledge Am I able? Self-confidence Self-efficacy Safe environment Access Concept 2 6 6

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Enabling Factors Goal setting skills Self-assessment Self-monitoring Self-planning Performance skills Coping skills Consumer skills Time management Concept 2 7 7

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Reinforcing Factors Success Social support Family Friends Health professionals Autonomy/freedom of choice Do societal norms “reinforce” healthy behavior? Yes or No? Concept 2 8 8

Self Management Skills Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Self Management Skills Changing Predisposing Factors Overcoming barriers Building self confidence and motivation Balancing attitudes Building knowledge and changing beliefs Concept 2

Self Management Skills Concepts of Fitness & Wellness 8e Self Management Skills McGraw Hill - www.mhhe.com Changing Enabling Factors Goal setting skills Self-assessment skills Self-monitoring skills Self-planning skills Performance skills Adopting coping skills Learning consumer skills Managing time Concept 2

Self Management Skills Concepts of Fitness & Wellness 8e Self Management Skills McGraw Hill - www.mhhe.com Changing Reinforcing Factors Building on successes Finding social support Preventing relapse Concept 2

Self-Planning for Healthy Lifestyles Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Self-Planning for Healthy Lifestyles Clarifying reasons Identifying needs Setting personal goals Selecting program components Writing your plan Evaluating progress See subsequent slides for additional information about each category. Concept 2 5

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Step 1: Clarify Reasons Reasons should reflect why you think you would like to be active. Examples: improve health, feel better, have more energy, social benefits, etc... Reasons are NOT goals but rather statements that help you identify the benefits that are most important to you. Concept 2

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Step 2: Identify Needs Z O N E S LOW MARGINAL GOOD HIGH PERFORMANCE Because fitness is multi-dimensional, it is important to strive for the health standard (GOOD) for each dimension. High performance is NOT necessary for good health. Concept 2 9

Step 3: Setting Personal Goals Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Step 3: Setting Personal Goals Most people find better success when using behavioral (process) goals rather than outcome (product) goals Goals are most effective when they are put in writing My Goals Click for goal setting guidelines Concept 2 6

Step 4: Selecting Program Components Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Step 4: Selecting Program Components Weight control Cardiovascular fitness Muscular fitness Health Plans will be different depending on the focus of your program. Concept 2 8

Step 5: Writing Your Plan Concepts of Fitness & Wellness 8e Step 5: Writing Your Plan McGraw Hill - www.mhhe.com Pledge or promise to be active Facilitates adherence to your program Include daily plans with scheduled times and other program details Concept 2

Step 6: Evaluating Progress Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Step 6: Evaluating Progress Provides feedback and lets you know what types of programs or exercises work best for you Self-monitoring Dietary log Pedometer Self-assessments Use same ones pre-post to evaluate your progress Concept 2

Program Planning Suggestions Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Program Planning Suggestions Find activities that you enjoy Start gradually Make exercise fun Vary your program Use warm-up/cool-down Concept 2 15

Pre-planned Exercise Programs Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Pre-planned Exercise Programs Commonly found in magazines, TV, and the web May not be well designed to suit your needs Criteria for evaluating pre-planned programs: Who wrote it? Does it have multiple levels? Does it meet your needs? Do you enjoy it? Can you adapt it? Concept 2 13

Guidelines for Promoting Adherence to physical activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Guidelines for Promoting Adherence to physical activity Avoid comparisons with others Do not expect immediate results Physical activity should be a reward, NOT a punishment or chore! Concept 2 14 14

TIPS for Successful Behavior Change Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com TIPS for Successful Behavior Change Make small changes Reward your progress Do not give up End of presentation Concept 2 16

How does your environment impact your health behaviors? Return to Presentation How does your environment impact your health behaviors? Discussion Activity