Behavioral Strategies to Increase
Physical Activity
Meghan Baruth & Tatum Goldufsky
Department of Health Science
Saginaw Valley State University
June 16, 2015
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Leading Causes of Death in the
United States, 2010
700,000
600,000
500,000
400,000
300,000
200,000
100,000
0
Actual Causes of Death in the
United States, 2000
500,000
450,000
400,000
350,000
300,000
250,000
200,000
150,000
100,000
50,000
0
World-wide Effects of Physical Inactivity
on Disease & Life Expectancy
Between 6-10% of the world’s major noncommunicable diseases are attributable to physical
inactivity
By eliminating physical inactivity, >5.3 M
deaths/year may be prevented
This leads to an increase of 0.68 years in the world’s
life expectancy
For perspective: smoking causes 5 M deaths/y
worldwide
Lee et al., 2013
Physical Activity
Physical activity:
Bodily movement that is produced by contraction
of skeletal muscles and that substantially
increases energy expenditure
Different from exercise
Benefits – unending
How Much Physical
Activity Do We Need?
2008 Physical Activity
Guidelines for Americans
For substantial health benefits:
150 minutes of moderate intensity aerobic activity per week
OR
75 minutes of vigorous intensity aerobic activity per week
OR
An equivalent combination of moderate and vigorous intensity
activities
≥10 minute bouts
Some is better than none
Additional benefits for ≥150 minutes
2008 Guidelines
Muscle strengthening activities on 2 or more days
All major muscle groups (legs, hips, back, chest,
abdomen, shoulders, arms)
1 set, 8-12 repetitions sufficient
Can Behavior Be Changed?
Most difficult behaviors to change are those that have a physiological
component or an addictive element
Individual interventions aimed at smoking cessation or long-term
weight control generally succeed <30% of the time (even among those
motivated!)
Intensive interventions with highly motivated individuals cannot be
expected to be successful >50% of the time
BEHAVIOR. CHANGE. IS. HARD.
Behavioral Strategies
Have been shown to be among the most effective ways to
change behavior!
Focus on changing the way individuals think about
themselves, their behaviors, and their environment.
Targets of interventions
Examples:
Goal setting
Enhancing self-efficacy
Reinforcement
Social support
Self-monitoring
Problem solving
Relapse prevention
Goal Setting
Should be set by YOU!
Focus on behavior over physiological target
Not too difficult but not too hard
Too difficult, won’t attempt
Too easy, not taken serious or offer sense of accomplishment
Should be SMART
Goal Setting
Should be SMART
Specific: precise and state exactly what you want to
accomplish.
Measurable: quantifiable so that you can determine whether
or not you met the goal.
Action-oriented: indicate what needs to be done.
Realistic: achievable.
Timely: have a specific and realistic time frame.
Goal Setting
I am going to start exercising ≠ a SMART goal
By the end of the month, I will be walking 20
minutes per day, 3 days per week = SMART goal
By 6 months from now, I will be walking 5 days a
week, 30 minutes per day (meeting PA
recommendations) = SMART goal
Set long- and short-term goals
Example of a SMART Goal
Setting Sheet
Today’s Date: _____________________
S [Make it specific]: What do you want to accomplish?
______________________________________________________________________
______________________________________________________________________
M [Make it measurable]: How will you know when you met your goal?
______________________________________________________________________
______________________________________________________________________
A [Action-oriented]: What will you do to accomplish the goal? List your specific
action steps.
______________________________________________________________________
______________________________________________________________________
R [Realistic]: Is this goal achievable? Explain.
______________________________________________________________________
______________________________________________________________________
T [Timely]: By when will the goal be accomplished?
______________________________________________________________________
______________________________________________________________________
________
Signature: _____________________
Witness: _____________________
Enhancing Self-efficacy
Confidence in ability to carry out actions necessary
to perform certain behaviors
Strongly related to physical activity
How can self-efficacy be enhanced?
4 ways
Enhancing Self-efficacy
Mastery experiences (most powerful source)
Experiencing success
Vicarious experience
Observing similar others have positive experiences
Verbal persuasion
Encouragement from others
Physiological feedback
Enjoyment, positive mood states
Reinforcement
Reward yourself for meeting goals!
2 types:
Extrinsic
Tangible, physical
**Be careful!
Intrinsic
From within
Initiation vs. long-term
Social Support
Can come from a variety of sources
Number of forms of support
Most common types:
Emotional: encouragement
Informational: sharing info, knowledge
Instrumental: tangible
Create a supportive environment
Home, work, church
Friends, family, colleagues, children
ASK!
Self-monitoring
Observing and recording behavior
As basic as keeping a paper and pencil log or more
sophisticated by using technological devices
Visual documentation can be useful for tracking
progress towards goals, identifying barriers to
changing behavior, and in being a reminder
Self-monitoring
Self-monitoring
Problem Solving
Identify strategies to use to get around barriers
4 main steps:
(1) identify the problem
(2) brainstorm possible ways to overcome it
(3) select the strategy generated in brainstorming viewed as most likely
to be successful
(4) analyze how well the plan worked and revise as necessary
It’s too cold outside to be active.
I don’t have time to walk every day
Relapse Prevention
Will encounter situations that make it difficult
Feel disappointed and like a failure
They are NORMAL!
Make a plan so lapse ≠ relapse
Avoid all or nothing thinking
Travel, vacation, holidays, illness, competing family
obligations, and poor weather
Relapse Prevention Strategies
Be aware of high-risk situations
Even anticipate their occurrence
Brainstorm ways around them
Develop a plan on how these situations will be dealt with before
they occur.
If get ‘off track’ have a specific plan of how you will get back on
track once it passes
These help an individual stay on track or get back on track once the
situation has passed.
Behavioral Strategies
Evidenced-based strategies
They work!
At least 2 or more strategies were incorporated in
studies that have yielded favorable outcomes in
physical activity or dietary change.
Artinian, et al., 2010
Strength Training
Using resistance bands
Pictures & Instructions taken from: http://gethealthyu.com
Squat
Stand on band with feet shoulder
width apart and hold the tops
next to your shoulders so the
band is behind the back of your
arms.
Slowly sit down and back into
squat position keeping
abdominals tight and chest
lifted.
Press back up through heels,
squeezing glutes.
Side to Side Squat
Stand both feet on band hip
width apart and hold top of
band next to hip bones.
Take a big step right and sit
back into a squat, then
bring left foot to right foot
as you stand.
3) Take a big step left and
sit back into a squat, then
bring right foot to left foot
as you stand.
Lunge
Place right foot on the
center of the band on the
floor and hold tops next to
shoulders.
Step your left foot behind
you, keeping your heel off
the ground.
Lower toward the ground,
bending both knees to a 90
degree angle.
Slowly press back up.
Switch legs.
Outer Thigh Press
Lay on your back with legs straight in the air above hips.
Place the center of the band around the bottom of your feet and hold tops
together at your chest.
Press the feet wide open until legs are in a straddle position and band is
tight.
Release slowly.
Glute Squeeze
Hold tops of band next
to hips with elbows bent
and place both feet on
the band hip width
apart.
Lift right foot and press
the band back at an
angle squeezing your
glute.
Keep leg straight.
Release and switch
sides.
Butt Blaster
Kneel on floor and wrap band
under right foot, and place
hands down under shoulders
holding top of band against the
floor.
Lift right knee off the floor
slightly and push right foot back
to extend leg straight against the
band, squeezing your glute.
Release slowly bringing knee
back in to a bent position.
Continue for desired reps and
switch feet.
Mid-Back Row
Stand both feet on band hip
width apart, holding ends of
band in front of thighs with
palms facing in.
Keep your knees bent and
abs tight as you flex forward
slightly at the hips.
Pull ends to hip bones
squeezing through the
middle of your back.
Release slowly.
Seated Row
With legs extended, place the
center of the band behind the
soles of your feet.
Grab the band with both hands,
arms extended and palms facing
each other.
Sitting nice and tall, bend at the
elbow and pull the band back
until your hands are next to your
side and elbows are behind you
Slowly return to starting position
Mid-Back Pull
Standing with feet shoulder
width apart, grab the ends
of the band with each hand,
then loop the band once or
twice more around each
hand to desired tightness.
Holding hands straight out
in front of you at shoulder
height, pull the band open
as arms go out to the sides
and band comes in towards
chest. Keep shoulders
down.
Slowly release hands back
to start position.
Rear Delt Back Fly
Hold the tops of the band
and step right foot onto
center of the band on the
floor.
Keeping left arm long, pull
the top of your left arm up
over left shoulder. Slowly
lower back.
Switch sides.
Shoulder Press
Stand with both feet on the
center of the band, hip
width apart.
Bring tops of the band
above shoulders so that
elbows are bent 90 degrees.
Press arms straight up,
keeping shoulders down.
Slowly lower back above
shoulders.
Chest Press
Place right foot down on
center of the band and bring
ends to shoulders with palms
facing forward. Hold elbows
slightly behind body.
Standing tall with abs tight,
press arms straight out in
front of your chest and
shoulders then slowly pull
elbows back.
Triceps Shoulder Press Backs
Stand both feet on band, hip
width apart and hold ends with
palms facing behind you and
arms long next to your sides.
Bend slightly at the knees and
hinge forward keeping abs
tight.
Press arms straight back as far
as you can keeping shoulders
down.
Release arms slowly forward
next to legs but not in front of
your legs.
Triceps Extension
Stand with one foot slightly in front
of the other and place the center of
the band under the back foot.
Bring tops of band together straight
up above the top of your head.
3) Slowly lower handles behind the
back of your head until elbows are
bent 90 degrees, keeping elbows
close to the side of your head.
Press hands back up overhead
slowly.
Biceps Curl
Stand with both feet on
resistance band holding
ends of band next to your
sides with palms facing
forward.
Slowly curl hands up to
shoulders, squeezing
biceps and keeping elbows
next to your sides.
Slowly release arms back
down to starting position.
Thank you!
Questions?