behavioral strategies to increase physical activity meghan baruth & tatum goldufsky department...
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Behavioral Strategies to Increase Physical Activity
Meghan Baruth & Tatum GoldufskyDepartment of Health Science
Saginaw Valley State University June 16, 2015
Leading Causes of Death in the United States, 2010
Actual Causes of Death in the United States, 2000
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100,000200,000300,000400,000500,000
World-wide Effects of Physical Inactivity on Disease & Life
Expectancy
Between 6-10% of the world’s major non-communicable 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
OR75 minutes of vigorous intensity aerobic activity per week
ORAn equivalent combination of moderate and vigorous intensity activities
≥10 minute boutsSome 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 StrategiesHave 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 settingEnhancing self-efficacyReinforcementSocial supportSelf-monitoringProblem solvingRelapse prevention
Goal SettingShould be set by YOU!
Focus on behavior over physiological target
Not too difficult but not too hardToo difficult, won’t attemptToo easy, not taken serious or offer sense of accomplishment
Should be SMART
Goal SettingShould 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 SettingI 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:
ExtrinsicTangible, physical **Be careful!
IntrinsicFrom within
Initiation vs. long-term
Social SupportCan come from a variety of sources
Number of forms of support
Most common types: Emotional: encouragementInformational: sharing info, knowledgeInstrumental: tangible
Create a supportive environmentHome, work, churchFriends, family, colleagues, children
ASK!
Self-monitoringObserving 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 SolvingIdentify 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 PreventionWill 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 StrategiesEvidenced-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 TrainingUsing resistance bands
Pictures & Instructions taken from: http://gethealthyu.com
SquatStand 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 PressLay 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 PullStanding 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!
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