Exercise Part 3: Preparation Stage
“The Transtheorectical Model (TTM) offers guidance for people at all stages of readiness for change.
Using this model to its fullest involves matching intervention approaches to a person’s current stage of change, as well as other components of the TTM: decisional balance, situational self-efficacy/temptations, and the process of change.
The integrated application of all of the components of the TTM can help health care providers tailor behaviour change interventions to maximise successful outcomes for individuals with diabetes.” from Diabetes Spectrum
PREPARATION STAGE
During the preparation stage, people prepare to make a specific change.
They may experiment with small changes as their determination to change increases.
For example, borrowing a friends bike may be an experimentation with or a move toward buying your own bike and start a cycling program.
You’re not completely decided but you’re heading in the direction of change.
You’re making plans but obstacles keep popping up.
If you’re going to start working with an exercise physiologist, maybe making the time becomes an obstacle. Or you can’t find the right gym. You’re not clear on the details.
Writing out your intentions may be more helpful than talking about it.
Outline the specific steps you need to take and what you can do to make each step easier.
Break it into smaller parts. For example, instead of targeting a weekly 3 hour bush walk , plan actionable steps you can control along the way.
Each time you exercise should be considered a ‘win’ along the way. Even for only 10 minutes.
Preparation is all about keeping it simple.
Weighing up the pros and cons of participating in some regular exercise: talk with your health care team.
Too often people will want to change too many behaviors at once or try to change their behavior without a clear and focused plan.
Instead, develop a clear and simple goal that is easy to track.
For example, rather than writing out a vague goal of I will exercise more, establish a clear goal – something like:
“I will exercise three times a week for 15 minutes for 4 weeks , then increase to 20 minutes for four weeks, then increase to 30 minutes”
Goals
Having a clear goal will get you started on the right foot and allow you to tweak the plan later on.
If you miss a days exercise have a backup plan. Example: If I miss my exercise on any day I shall make time to do it another day.
Behavioural / Doing Strategies
| Consider These Strategies in Your Planning | |
| Substituting alternatives | Seeking ways of being physically active when encountering barriers of time etc. |
| Enlisting social support | Seek support from others for your physical activity efforts. |
| Rewarding yourself | Praise and reward yourself, in a healthy way, for making successful efforts in physical activity. |
| Committing yourself | Make plans and commitments for physical activity. |
| Reminding Yourself | Establish reminders and prompts for physical activity, such as diary time slots and making equipment easily available. |
Situational Self-Efficacy—Gaining the Confidence Needed to Be Successful
It may be helpful to work with your counselor or psychologist also in the preparation stage, with an aim to building confidence and strategies to avoid temptations in different situations e.g. taking time to shop or clean or transport family members instead of participate in your planned exercise.
Also to diminish any negative beliefs that what you plan to do is not possible.
Research has shown a specific pattern of changes in self-confidence and temptations across the stages of change.
Specifically, people report greater temptations and less confidence in the early stages, and this pattern reverses itself in the later stages where people feel less temptation and more confidence.
Planning: Ask a friend or family member to support you.
For help setting up your exercise self care plan submit a request for eCounselling HERE
Exercise physiology is the study of the acute responses and chronic adaptations to a wide range of physical exercise conditions. In addition, many exercise physiologists study the effect of exercise on pathology, and the mechanisms by which exercise can reduce or reverse disease progression. Accreditation programs exist with professional bodies in most developed countries, ensuring the quality and consistency of education. In Canada, one may obtain the professional certification title - Certified Exercise Physiologist for those working with clients (both clinical and non clinical) in the health and fitness industry. An exercise physiologist's area of study may include but is not limited to biochemistry, bioenergetics, cardiopulmonary function, hematology, biomechanics, skeletal muscle physiology, neuroendocrine function, and central and peripheral nervous system function. Furthermore, exercise physiologists range from basic scientists, to clinical researchers, to clinicians, to sports trainers.