1. Subjective Instruments Recall Questionnaire Recall Interview Proxy-report Activity Diary Observations Dietary Intake Physical Readiness Methods of assessing habitual physical activity Objective Instruments Motion Sensors Pedometers Accelerometers Indirect calorimetry Doubly labelled water Heart Rate Monitoring Combining Methods?

2. Traditional approach Individuals sign up for a programme Attend orientation session Risk assessment (PA, health) Education period Rules, regulations and equipment Fitness test Register participants in organisations programme Meet a trained facilitator for a one-to-one session

3. Physical readiness is not likely to be the main barrier to activity for most of your clients; rather it is their psychological readiness for change (Marcus and Forsyth, 2003, Motivating People to be Physically Active, p109)

5. PrecontemplationContemplation PreparationActionMaintenance

6. What % of adults are in each stage? 24% 22% 11% 10% 33%

7. readiness to change People have different readiness to change they require sequential interventions that reflect the natural cycles of behaviour change

8. Preparation Precontemplation Contemplation Action Maintenance Not Regularly Active Regularly Active The spiral of self change showing five key stages

9. Preparation Precontemplation Contemplation Action Maintenance Will-power Skill power

10. The Challenge: Develop Will and Can

11. Read and think about physical activity Understand that being inactive is unhealthy Recognise that their inactivity affects their family, friends, co- workers. Will Power

12. Understand the personal benefits of being active Increase awareness of the opportunities to be active in local environment Will Power

13. Skill Power Every little helps, even when youre tired, stressed or unlikely to want to be physically active. Avoid going it alone, find a family member, friend, co-worker who will support your activity.

14. Skill Power Reward yourself – recognise your improvements and praise your efforts. Commit to be active, have a plan, choose exercise that fits in with your lifestyle.

15. Skill Power Teach yourself how to set up reminders to be active, e.g. comfortable shoes by the door ready to be used at any time.

16. What does this look like in the workplace?

17. 1) Establish Workplace SOC By phone (not mail or media) Immediately send on stage based material to engage employees Ensure modest goals to avoid loss of interest Registration for a talk/seminar add in two initial questions (SOC) Offer a prize draw and get required stage information.

18. 2) Recruitment Reactive Proactive

19. Stage-Based Approach Individual Organisational Group PCC P AM AwarenessAwareness Staying Motivated WhyHowavoiding barriers Peer Group Support/ Team Based Activities Peer Group Support/ Recognition Endorsement/Sponsorship /Leadership/Policies/ Environmental Supports Supportive Policies/ Facilities / Equipment/ Resources/ Leadership participation / Environmental Supports

20. Examples of Stage-Based Programmes Prog. PCCPAM Health Fair XX Lunch & learn prog. XXX Exercise prescription XXX Exercise Classes XX Special Event XXXXX

21. Preparation Special Event: Climb Mountain 29,028 feet (Everest) One floor – 13 feet Aim: Climb 130 feet per day (10 floors) for 5 weeks… Teams

22. Examples of Stage-Based Programmes Prog. PCCPAM Health Fair XX Lunch & learn prog. XXX Exercise prescription XXX Exercise Classes XX Special Event XXXXX

23. In summary… Stages 1-3 Messages Barriers assessment workshop e.g. IDEA (individual or group) Stages 3-5 Events Action-oriented programmes e.g. walk- a-thon, cycle to X, exercise class.

24. In summary… Undertaking regular moderate-intensity PA reduces the risk of chronic ill health and leads to physical and psychological health benefits in all age groups. Thank you to all the HeartSmart participants

25. Walking is one of the first things an infant wants to do, and one of the last things any of us wants to give up Thank you: Questions?

26. Stages 1 and 2 most want to reach lack of motivational readiness = the toughest. Raise awareness of PA Normalise: Anyone can be active. (Marcus & Forsyth, 2003, p167)

27. Stage 1: Not thinking about change How to promote PA awareness Health fair, Informational display, incentives to employees to read material. What information might get your employees to consider PA? Common misconceptions exploded Recommended levels Give list of activities and their relative benefits. Make PA personally relevant Barriers assessment Health fair with free health check. Workshop on related topics e.g. stress reduction, weight management. Include PA. Special Events? Employee derived Top 10 excuses Offer support, guidance or suggestions on how to overcome legitimate excuses.

28. Stage 2: thinking about change Ways to promote PA awareness January and New Year. What information might get your employees to consider PA? Common misconceptions exploded Recommended levels Give list of activities and their benefits. Workshop on planning for PA Barriers assessment Strategies to prompt these individuals to try PA. Employees set a start date and complete a 10-minute PA goal. Follow up is NB Walk to lunch @ least 10 minutes Cues on lifts to use the stairs Swap a coffee break for a walking break Special Events? Distance signs to areas of local interest (10 minutes plus) Buddy system, walk a route in pairs.

29. Stage 3: Doing some PA Possible channels to use Lunch-time workshop on making time for PA. Email tip of the day Energy expenditure charts around work-based PA. Strategies to prompt these individuals to increase PA. Encourage them to keep track of how much activity they are doing each week. (Points system?) Cues on lifts to use the stairs, replace sedentary minutes with PA e.g. 2 minute walk every hour. Set realistic exercise goals Provide a safe, non-judgemental environment to try out new activities Special Events? Conquering Mount Everest 29,028 feet, One floor -13 feet. Aim to climb 130 feet per day (10 floors) X5 per week. Teams…

30. Stages 4 and 5: Action and Maintenance Activity programme e.g. fun run, fitness assessments PA is different, can be a routine activity, give praise for efforts. Educational newsletter on benefits, coping, training... Why? Prevent boredom, Prevent relapse

31. Stage 4: Doing Enough PA Possible channels to use Lunch-time workshop on preventing boredom with PA Email tip of the day, provide feedback on questions. Appropriate print materials Strategies to help these individuals to keep up their PA. Skill development in alternative activities e.g. kick boxing Employee coping and planning Sponsor an event that involves family/friends Negotiate deals for employees to use local facilities Special Events? Support groups, establish initial meeting time, date and place. Invite an expert to provide advice Identify a potential group leader to assist in communication and logistics. Attend an occasional meeting

32. 3 Levels Awareness Health Management Supportive Environment

33. Stage 5: Making PA a habit Strategies might help these individuals to prevent set-backs in their PA. Appropriate print materials for people who have been active for at least 6 months Skill development in alternative activities e.g. kick boxing Sponsor an event that involves family/friends Teach skills in alternative activities to prevent boredom Give a workshop on injury prevention or training techniques Special Events? Invite an expert to provide advice on improving the quality of your training