We all know we should be more active, but actually doing it? That’s the hard part. We are busy, tired and sometimes just not in the mood. But the key to getting more physically active isn’t just about willpower, it’s about understanding and embracing behaviour change.
Behaviour change is all about making a shift in how you think and act. It’s about developing new habits, routines and ways of thinking that align with your goals.
One of the key ideas in behaviour change is that it’s a process, not a one-time event. You don’t just wake up one day and suddenly become a gym enthusiast. It’s about making small, gradual changes that lead to big results
over time.
The stages of behaviour change
The Transtheoretical Model (or Stages of Change model) outlines five stages:
1. Precontemplation: You are not even thinking about change. Maybe you know you should exercise more, but it’s just not on your radar right now.
2. Contemplation: You are thinking about it. You know being more active would be good for you, but you are not sure where to start or if you are ready to commit.
3. Preparation: You are getting ready to take action. You might be researching workout plans, buying a pair of running shoes or setting some goals.
4. Action: You are doing it! You have started to make changes, like going for walks, joining a gym, or trying a new sport.
5. Maintenance: You have been active for a while now and you are working to keep it up. You are finding ways to make exercise a regular part of your life.
Understanding which stage you are in can help you figure out the best way to move forward. It also helps you be patient with yourself, change doesn’t happen overnight.
Practical tips for behaviour change
Start where you are – Don’t feel like you need to jump straight into an intense workout routine. If you are in the precontemplation or contemplation stage, start by just becoming more aware of your activity levels.
Set small, achievable goals – Instead of saying, “I’m going to start running every day,” try something like, “I’m going to take a 10-minute walk three times this week.” Small goals are easier to stick to and give you a sense of accomplishment, which keeps you motivated.
Find activities you enjoy – One of the biggest mistakes people make is thinking they need to do a certain type of exercise to be healthy. Hate running? Don’t run! Love dancing? Do that instead! The more you enjoy an activity, the more likely you are to stick with it.
Build activity into your routine – The more you can integrate physical activity into your daily life, the less it feels like a chore. Take the stairs instead of the elevator, walk or bike to work if you can, or do a quick workout while watching TV. Look for opportunities to move more throughout the day.
Use the power of habit – Habits are behaviours we do automatically, without thinking. The goal is to make physical activity a habit, so it becomes a regular part of your day. Start by linking your new activity to an existing habit. For example, if you always have coffee in the morning, make it a habit to do a quick stretch or walk right after.
Get social – Exercising with others can be a great motivator. Join a fitness class, find a workout buddy, or sign up for a group sport. Having someone to share the experience with can make it more enjoyable and keep you accountable.
Track your progress – Use an app, a journal, or even a simple calendar to track your activity. Celebrate small wins, like increasing the number of steps you take each day or sticking to your workout plan for a week.
Overcome barriers – We all face obstacles to being more active, time, energy, motivation, etc. The key is to identify your barriers and find ways around them. If time is an issue, look for short, effective workouts you can do in 10-15 minutes.
The author is a health & life coach
