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Strategies for change in Exercise, Health and Lifestyle
Adopting effective strategies for change improves success!
• (American Psychological association, 2012)
• 57% of Americans wanted to lose weight
• 50% eat healthier
• 41% exercise regularly
• 52% save more money
• 37% pay off debt
Only 1 in 4 achieved their goal
• There are 10 intervention strategies that can help improve the outcomes.
1. Consciousness raising
• Making people aware of their behaviour/habits
• It may be subliminal
2. Emotional arousal
• Using evocative media to make people aware
– For example images of diseased lungs on cigarette packs
3. Social or environmental control
• Places that encourage good/bad behaviour
– For example non-alcoholic bars
– No smoking areas
– Smoking areas
• In inconvenient places
– Limiting the access to lifts
4. Environmental assessment
• Considering the effects of the environment due to their behaviour
– Passive smoking
– Role models to their family
5. Personal revisioning
• Forecasting what their lifestyle would be after the proposed change
– Losing weight
• Improved body perception
• Happiness
• Less risk of illness
6. Commitment
• Making the person own the goal
• Announce the goal publicly
7. Rewarding
• Praise
• Gifts
– The money saved from not smoking going towards a mini-break
8. Countering
• Substituting bad behaviour with good
– A glass of water instead of a chocolate bar
9. Environmental management or stimulus control
• Controlling the external environment
– Having a gym bag in the back of your car all the time
– Taking the stairs instead of the lift
– Not walking into town past the fast food restaurant
10. Social support
• Involve friends and families
• They are better than the lifestyle coach
Questions to ask to help with these strategies
• Identify behaviour and clarify its impact
• Get negative consequences if behaviour is not modified
• Recognise the influences of the environment and people they associate with
• Awaken emotions through media.
When giving the feedback
• Give a positive vision for the future
• Identify team ‘you’
• Weigh up the pros and cons of change
• Set clear goals and concrete plans
• Review social circle and its influence
• Brainstorm alternatives