Exercise Adherence – The Transtheoretical Model - Activfirst
Calling all fitness fanatics! Are you curious about exercise adherence and the Transtheoretical Model? If so, this might just be the blog post for you! In today’s post, one of our Fitness experts shares his top tips and knowledge on the Transtheoretical Model.
Let’s hop to it!
What is the Transtheoretical Model?
The Transtheoretical Model proposes that individuals progress through a cyclic series of stages when they change their exercise behaviour. These stages depend on how long individuals have been exercising for.
Below are the 6 suggested stages to follow if you want to get from couch potato to exercise pro!
What are the Cycles of Change?
- Precontemplation stage – individuals who do not intend to start exercising within the next six months and are known as ‘couch potatoes.’ They don’t always understand the long-term effects of inactive behaviour.
- Contemplation stage – individuals who seriously intend to exercise in the next six months.
- Preparation stage – individuals who are now exercising a little but less than three times a week in this stage. This amount of exercise, although a positive behaviour change from previous stages, is not enough regular exercise to produce major health benefits.
- Action Stage – individuals that are regular exercisers who are exercising three or more times a week for twenty minutes or longer but for less than six months.
- Maintenance Stage – individuals have been exercising regularly for six months or more. People who reach this stage are more likely to maintain their exercise habits/behaviours.
- Termination Stage – occurs when an exerciser has stayed in this stage for five years or more through their exercise behaviours/habits.
Consider which stage are you at now. Where do you want to be?
9 Top Tips for Improving Exercise Adherence
- Provide cues for exercise signs/posters around the house or workplace!
- Make the exercise enjoyable!
- Exercise with a group or friend, social support can be a massive help!
- Engage in a variety of exercises and sports to keep it interesting.
- Reward yourself for participation and attending.
- Keep a daily exercise log.
- Plan exercise as part of your day e.g. before work, lunch breaks or after work.
- Find a convenient place to exercise e.g. next to workplace or on your route home from school/work.
- Start small and build reps/times/distances as confidence and fitness improves.
If you are serious about improving your health and exercise adherence, it’s time to get going and witness the fitness! We hope you found this post helpful. If you enjoyed it, you may like our previous post all about the benefits of exercise on your mental health!