Behavioral Strategies to Increase Physical Activity

Meghan Baruth & Tatum GoldufskyDepartment of Health Science

Saginaw Valley State University June 16, 2015

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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!

Questions?