1. Self-Management and Behavior Change Pages 10 – 21

2. Lecture Objectives Self-Management and Behavior Change 1.Explain the importance of one’s locus of control, as well as social support when it comes to making changes in one’s life. 2.List and describe each stage of the Transtheoretical Model of Behavior Change and strategies to move from stage to stage. 3.Explain why change is a process, not an event. 4.Describe the steps for making a behavior change plan. 5.Explain ways to make change easier.

3. Reaching Wellness Through Lifestyle Management  Examine current health habits  Choose target behavior  Obtain information about target behavior  Outside help

4. Building Motivation to Change  Pros and cons  Boost self-efficacy Locus of control Visualization and self-talk Role models and buddies  Key barriers

5. Stages of Change 1. Pre-contemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. Termination  Intentional  Process, not event  Series of stages

6. Strategies to Make Change 1.Pre-contemplation: Raise consciousness Examine defense mechanisms Talk with others Identify resources 3. Preparation: Detailed plan Make change priority Visualization / Self-talk Try it Talk with others 2. Contemplation: More consciousness raising Written record Cost-benefit analysis Key barriers Boost self-efficacy Emotional arousal Social strategies Talk with others

7. Strategies to Make Change 4.Action: Monitor self Changes in environment Alternatives Rewards and incentives Behavior substitution Talk with others Positive attitude 5.Maintenance: Continue positive strategies Don’t take for granted Talk with others Be a role model Know relapse can happen Positive attitude

8. Create a Behavior Change Plan 1.Monitor your target behavior and gather data using a health journal. 2.Analyze data and identify patterns. 3.Set realistic, specific goals. 4.Devise a strategy or plan of action. 5.Make a personal contract. Figure 1.6

9. Tools  F.I.T.T. Principle  S.M.A.R.T. Goals  Stages of Change Model

10. How to Make Change Easier  Increase awareness  Avoid comparison with others  Find activities that you enjoy  FUN  Exercise = reward, not punishment  Ask for help / get a friend involved  Try it, surprise!  Start small, do not expect immediate mastery  Patience!

11. Lecture Summary Self-Management and Behavior Change 1.Explain the importance of one’s locus of control, as well as social support when it comes to making changes in one’s life. 2.List and describe each stage of the Transtheoretical Model of Behavior Change and strategies to move from stage to stage. 3.Explain why change is a process, not an event. 4.Describe the steps for making a behavior change plan. 5.Explain ways to make change easier.

12. Pedometer Lecture Pedometer Articles

13. Lecture Objectives Pedometer Lecture 1.State classifications of activity level based on number of steps per day. 2.Explain how many steps per day is considered enough and why this number might not be appropriate for some populations. 3.Describe the purpose of the Amish pedometer study.

14. How Many Steps/Day are Enough? (Tudor-Locke & Bassett, 2004) Classifications # steps/day  <5000 steps Sedentary Lifestyle Index  5000 – 7499 steps Low Active (Typical daily activity excluding sports/exercise)  7500 – 9999 steps Somewhat Active (Includes some volitional activities and/or elevated occupational demands)  10,000 – 12,500 Active  ≥12,500 Highly Active

15. How Many Steps/Day are Enough? (Tudor-Locke & Bassett, 2004) 10,000 steps is NOT for everyone  Older adults and those withchronic diseases  Children  Self-directed goal setting is recommended Improvement in health = 2500-4300 steps OVER baseline 30 minutes of walking ~3000-4000 steps

16. Discussion Questions (Tudor-Locke, 2002) 1.Are pedometers useful for your age group? Why or why not? 2.What population or populations do you think are most likely to benefit from and enjoy using pedometers? Why?

17. Discussion Questions (Bassett et al., 2004) 1.What did you learn from the pedometer study with the Amish population? 2.What do you think the general American population can learn from this study? 3.What suggestions do you have for someone who wishes to increase their general health?

18. Lecture Summary Pedometer Lecture 1.State classifications of activity level based on number of steps per day. 2.Explain how many steps per day is considered enough and why this number might not be appropriate for some populations. 3.Describe the purpose of the Amish pedometer study.