Hi all,
The time has come for me to cover another important topic. I think this is a timely addition to this section following much debate and discussion over health behaviour, motivation, nutritional weaknesses, and problems transitioning to new and improved lifestyles.
Health and well-being over the past century has developed and evolved considerably to become a clear focus of western culture, with more individuals placing a major priority on health issues than ever before. So why do most people engaging in a lifestyle or health behaviour change (such as to quit smoking or begin exercising), fail within the first 2 weeks? - Is there a way to combat this, and substantially increase your chances of a successful, positive alteration in your life? - That answer is clearly Yes!.
While the focus on health and wellbeing has intensified, with an increased level of awareness and intent to begin altering behaviour, individuals often fail to act on these intentions, or have much difficulty in maintaining complex changes over time. As such, health experts have developed a range of models aimed at identifying and facilitating behaviour change. The most widely used and embraced model, is the Transtheoretical Model, which was developed by Dr. James Prochaska, and Dr. Carlos DiClemente. This behaviour change model provides six (6) stages in the process towards successfully embracing new health behaviour including precontemplation, contemplation, preparation, action, maintenance, and termination. Prior to 'switching off', thinking that this model approach is nonsensical, it is wise to acknowledge that behaviour change models are important, as they aid individuals through a set of stages, enabling them to feel control over their health, allowing them to be adequately prepared for change, and providing them with set standards for self-guided behaviour.
A vital point to be made, is that goals must be realistic , and SMART (Specific Measurable Acheivable Relevant Time-Specific) - If individuals set goals that are unreachable, and not specific, measurable or timely .. then it will be greatly difficult to be successful in a health behaviour transformation.
Prior to implementing the behaviour change model to an individuals health issue, it is important to investigate the risks and rewards involved in developing this target behaviour; as health and wellbeing is considered multicausal. Physiologically, remaining sedentary and engaging in poor diet and nutrition routines can raise such concerns as an increase in the risk of cardiovascular disease, cancer, obesity and diabetes (type II), all of which hold heavy burdens on society and our health systems. Psychologically, a lack of exercise and poor nutrition can lead to increased anxiety, clinical depression, decreased self perception and body image, increases in stress levels, and overall poor mental health.
These risks are the most common; and that, in my mind, should provide enough motivation to anyone reading this; to be active, be physical, and begin weight resistance/cardiovascular training. Why?. Read on, as its now time to investigate the rewards of engagement in physical activity.
Moderate Exercise is a -FREE- medicine to prevent (and reduce risk) of these significant mental and physical illnesses! -- Prevention is better (and cheaper) than a cure! - So why wait?!
--
Through investigating the risks and consequences involved, it is also wise to evaluate the rewards and benefits of making an educated change towards the target behaviour addressed above. As a result of understanding the benefits of the change, intrinsic motivation increases, providing the opportunity for a successful transition and improved self-efficacy. This is crucial, as you may recall that most attempts at lifestyle change fail within the first two weeks!
Regular moderate exercise and resistance training does reward your mental and physical health. It will minimise blood cholesterol concerns, decrease blood pressure, while having a normalising effect on body weight and composition. In addition, weight resistance training aids in building muscle, increasing strength and agility, while improving sleep and rest periods. Nutritional considerations will aid lean tissue weight gain, while improving muscle size and cardio-respiratory function. Depending on your nutritional requirements, these can also decrease your body weight, in a healthy and controlled manner. The outcomes of your actions must be investigated prior to participation - Planning is the KEY to success!
The rewards become further evident, when addressing the psychological changes in sedentary individuals as opposed to physically active persons. Physical activity and weight resistance training provide increased confidence to maintain physical activity, reduction in anxiety, stress and depression, while also showing improved signs in positive affective states, inclusive of vigor, wellbeing and self esteem. Moderate exercise, in addition with good nutrition also aids in moderating stress levels and mood change, while also enabling a stronger locus of control for individuals over their health.
It is important to acknowledge, that in addition to the short-term physiological and psychological benefits this behaviour change will provide; there are also long-term benefits to be considered. Moderate intensity exercise, and a regular diet can reduce the risk of cancer, as supported by the American Cancer Society who stated if everything known about the prevention of cancer was applied, up to two-thirds of cancers would not occur. (WOW!). In addition, exercise and nutrition can be used as preventative measures, by reducing risk of cardiovascular disease, depression, musculoskeletal disorders, obesity and diabetes (type II).
As determined earlier, the Transtheoretical Model has six (6) various stages towards successful behaviour change. Precontemplation and Contemplation are the first two stages where the individual is ambivalent about making change. Preparation, Action and Maintenance, however, result in the individual becoming more likely to benefit from action-orientated behavioral interventions, and are the advanced stages of the behaviour change destination.
It is very important, at this point, to be honest! with the stage that has been reached. If the individual has only thought about changing their lifestyle behaviour, and have yet to plan it then they must be in the contemplation stages...; for them, tracking and planning their individual movements is paramount to success. The moment that focus and control is lost, is the moment that they have set themselves to fail!.
The -action- stage, is when individuals actively participate in their lifestyle change for a 6 month period. When this period has been reached, then progression to the -maintenance- stage is required. This stage is the most important, as relapse MUST be prevented! at all costs, through support networks, extrinsic and intrinsic motivations, and various other measures. It is important to develop contingency plans, in order to reduce the level of uncertainty and the risk of relapse to past behavioral concerns. This can be achieved through accessing support networks, titled change agents; such as friends and family, a personal trainer for extrinsic motivation, and other health professionals for advice and encouragement.
In addition to possible motivation and support lapses, other obstacles may present themselves through-out the maintenance stage. The possibilities of obstacles are quite overwhelming, and can further include physical injury, time constraints, family or friend fatalities, or psychological concerns which resurface. It is important to prepare to overcome such hurdles, through methods such as rehabilitation for physical injury with alternative exercise routines, improved weekly planners in conjunction with support networks to aid in maintenance of exercise plan; with psychologists, and other health constituents whom may assist through tough moments, or mentally challenging times.
This is vitally important, as the majority of relapses occur at times of emotional distress!, inclusive of depression, anxiety, anger, boredom or stress induced moments.
Measuring success is the final requirement, as individuals must have appropriate feedback and measurements, to reach their targets, Self monitoring is important, in order to maintain psychological aspects of control, as becoming aware of your levels of anxiety, stress and emotions during physical activity and body exposure aids in measuring self satisfaction and self worth. Other psychological aids can be applied by psychologists, inclusive of a social physique anxiety scale which measures the level of anxiety, when others evaluate an individuals physique; or the body image multidimensional questionnaire which measures the perception one has about their body.
The physical body, however, has a range of methods to measure its progress, and levels of cardiovascular maintenance. Cardiovascular health can be investigated through the measurement of an individuals resting heart rate and blood pressure or through blood cholesterol examination. In addition, weight gain can be measured through a standard weighing scale machine. Muscle gain, and lean tissue progression is able to be measured through skin fold tests and other body composition measurements, as well as standard size measurement for growth variances.
To conclude:-
With appropriate planning and development through the stages of change, individuals can successfully alter their health behaviour, and complete a challenge that will enhance their quality of living for the remainder of mortality
Ultimately : exercise, exercise, exercise!
The time has come for me to cover another important topic. I think this is a timely addition to this section following much debate and discussion over health behaviour, motivation, nutritional weaknesses, and problems transitioning to new and improved lifestyles.
Health and well-being over the past century has developed and evolved considerably to become a clear focus of western culture, with more individuals placing a major priority on health issues than ever before. So why do most people engaging in a lifestyle or health behaviour change (such as to quit smoking or begin exercising), fail within the first 2 weeks? - Is there a way to combat this, and substantially increase your chances of a successful, positive alteration in your life? - That answer is clearly Yes!.
While the focus on health and wellbeing has intensified, with an increased level of awareness and intent to begin altering behaviour, individuals often fail to act on these intentions, or have much difficulty in maintaining complex changes over time. As such, health experts have developed a range of models aimed at identifying and facilitating behaviour change. The most widely used and embraced model, is the Transtheoretical Model, which was developed by Dr. James Prochaska, and Dr. Carlos DiClemente. This behaviour change model provides six (6) stages in the process towards successfully embracing new health behaviour including precontemplation, contemplation, preparation, action, maintenance, and termination. Prior to 'switching off', thinking that this model approach is nonsensical, it is wise to acknowledge that behaviour change models are important, as they aid individuals through a set of stages, enabling them to feel control over their health, allowing them to be adequately prepared for change, and providing them with set standards for self-guided behaviour.
A vital point to be made, is that goals must be realistic , and SMART (Specific Measurable Acheivable Relevant Time-Specific) - If individuals set goals that are unreachable, and not specific, measurable or timely .. then it will be greatly difficult to be successful in a health behaviour transformation.
Prior to implementing the behaviour change model to an individuals health issue, it is important to investigate the risks and rewards involved in developing this target behaviour; as health and wellbeing is considered multicausal. Physiologically, remaining sedentary and engaging in poor diet and nutrition routines can raise such concerns as an increase in the risk of cardiovascular disease, cancer, obesity and diabetes (type II), all of which hold heavy burdens on society and our health systems. Psychologically, a lack of exercise and poor nutrition can lead to increased anxiety, clinical depression, decreased self perception and body image, increases in stress levels, and overall poor mental health.
These risks are the most common; and that, in my mind, should provide enough motivation to anyone reading this; to be active, be physical, and begin weight resistance/cardiovascular training. Why?. Read on, as its now time to investigate the rewards of engagement in physical activity.
Moderate Exercise is a -FREE- medicine to prevent (and reduce risk) of these significant mental and physical illnesses! -- Prevention is better (and cheaper) than a cure! - So why wait?!
--
Through investigating the risks and consequences involved, it is also wise to evaluate the rewards and benefits of making an educated change towards the target behaviour addressed above. As a result of understanding the benefits of the change, intrinsic motivation increases, providing the opportunity for a successful transition and improved self-efficacy. This is crucial, as you may recall that most attempts at lifestyle change fail within the first two weeks!
Regular moderate exercise and resistance training does reward your mental and physical health. It will minimise blood cholesterol concerns, decrease blood pressure, while having a normalising effect on body weight and composition. In addition, weight resistance training aids in building muscle, increasing strength and agility, while improving sleep and rest periods. Nutritional considerations will aid lean tissue weight gain, while improving muscle size and cardio-respiratory function. Depending on your nutritional requirements, these can also decrease your body weight, in a healthy and controlled manner. The outcomes of your actions must be investigated prior to participation - Planning is the KEY to success!
The rewards become further evident, when addressing the psychological changes in sedentary individuals as opposed to physically active persons. Physical activity and weight resistance training provide increased confidence to maintain physical activity, reduction in anxiety, stress and depression, while also showing improved signs in positive affective states, inclusive of vigor, wellbeing and self esteem. Moderate exercise, in addition with good nutrition also aids in moderating stress levels and mood change, while also enabling a stronger locus of control for individuals over their health.
It is important to acknowledge, that in addition to the short-term physiological and psychological benefits this behaviour change will provide; there are also long-term benefits to be considered. Moderate intensity exercise, and a regular diet can reduce the risk of cancer, as supported by the American Cancer Society who stated if everything known about the prevention of cancer was applied, up to two-thirds of cancers would not occur. (WOW!). In addition, exercise and nutrition can be used as preventative measures, by reducing risk of cardiovascular disease, depression, musculoskeletal disorders, obesity and diabetes (type II).
As determined earlier, the Transtheoretical Model has six (6) various stages towards successful behaviour change. Precontemplation and Contemplation are the first two stages where the individual is ambivalent about making change. Preparation, Action and Maintenance, however, result in the individual becoming more likely to benefit from action-orientated behavioral interventions, and are the advanced stages of the behaviour change destination.
It is very important, at this point, to be honest! with the stage that has been reached. If the individual has only thought about changing their lifestyle behaviour, and have yet to plan it then they must be in the contemplation stages...; for them, tracking and planning their individual movements is paramount to success. The moment that focus and control is lost, is the moment that they have set themselves to fail!.
The -action- stage, is when individuals actively participate in their lifestyle change for a 6 month period. When this period has been reached, then progression to the -maintenance- stage is required. This stage is the most important, as relapse MUST be prevented! at all costs, through support networks, extrinsic and intrinsic motivations, and various other measures. It is important to develop contingency plans, in order to reduce the level of uncertainty and the risk of relapse to past behavioral concerns. This can be achieved through accessing support networks, titled change agents; such as friends and family, a personal trainer for extrinsic motivation, and other health professionals for advice and encouragement.
In addition to possible motivation and support lapses, other obstacles may present themselves through-out the maintenance stage. The possibilities of obstacles are quite overwhelming, and can further include physical injury, time constraints, family or friend fatalities, or psychological concerns which resurface. It is important to prepare to overcome such hurdles, through methods such as rehabilitation for physical injury with alternative exercise routines, improved weekly planners in conjunction with support networks to aid in maintenance of exercise plan; with psychologists, and other health constituents whom may assist through tough moments, or mentally challenging times.
This is vitally important, as the majority of relapses occur at times of emotional distress!, inclusive of depression, anxiety, anger, boredom or stress induced moments.
Measuring success is the final requirement, as individuals must have appropriate feedback and measurements, to reach their targets, Self monitoring is important, in order to maintain psychological aspects of control, as becoming aware of your levels of anxiety, stress and emotions during physical activity and body exposure aids in measuring self satisfaction and self worth. Other psychological aids can be applied by psychologists, inclusive of a social physique anxiety scale which measures the level of anxiety, when others evaluate an individuals physique; or the body image multidimensional questionnaire which measures the perception one has about their body.
The physical body, however, has a range of methods to measure its progress, and levels of cardiovascular maintenance. Cardiovascular health can be investigated through the measurement of an individuals resting heart rate and blood pressure or through blood cholesterol examination. In addition, weight gain can be measured through a standard weighing scale machine. Muscle gain, and lean tissue progression is able to be measured through skin fold tests and other body composition measurements, as well as standard size measurement for growth variances.
To conclude:-
With appropriate planning and development through the stages of change, individuals can successfully alter their health behaviour, and complete a challenge that will enhance their quality of living for the remainder of mortality
Ultimately : exercise, exercise, exercise!
