Every client who has ever worked with Longevity Exercise PhysiologyDrummoyne,EdgecliffMarrickville,Bella Vista, Randwick, Lindfield and Balmain knows how hard it can be to change their health behaviour. Whether clients are trying to improve their health by committing to a consistent gym program or cutting down on sugary drinks it is never easy.

In this blog we are going to discuss the stages of behaviour change (the transtheoretical model) and the techniques you can use to modify your health behaviours.

Stages of Change

1. Precontemplation: Individuals in this stage “are not intending to take action in the foreseeable future”. They are often unaware and uninformed that their behaviour causes negative consequences or is a concern to their overall health. For example, if you are not completing any exercise and lead a sedentary lifestyle.

2. Contemplation: Individuals in this stage “intend to change within the next 6 months. They are aware of the pros and cons of changing their behaviour but may still be hesitant to do so. For example, someone who wants to improve their body fat% but does not want to change their nutrition.

3. Preparation: Individuals in this stage “intend to take action to change their behaviour within the immediate future.” They have completed their research and have an action plan on how they will do it. For example, they know they need to see an Exercise Physiologist for advice on how they can improve their health through exercise.

4. Action: Individuals in this stage “have made specific…modifications in their lifestyle and have changed their behaviour”. They have implemented the plans they made in the preparation stage. For example, consistently going for a walk for 30mins per day.

5. Maintenance: In this stage people work to prevent relapse. They build their confidence in the behaviour so that can continue the change. For example, someone who has been following the physical activity guidelines consistency for a year. “This stage can last anywhere from 6 months to 5 years.”

6. Termination: In this stage people have 100% self-efficacy and 0% temptation to return to their old behaviours. For example, exercising for your entire life.

There are many techniques that you can use to change your behaviour and help you meet your exercise goals. The most common techniques used to help with exercise adherence are Goal Setting, Action Planning and Self-Monitoring.

Speak to your Exercise Physiologist for more information on how these techniques can benefit you.

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Prochaska, James & Velicer, Wayne. (1997). The Transtheoretical Model of Health Behavior Change. American Journal of Health Promotion : AJHP. 12. 38-48. 10.4278/0890-1171-12.1.38


Written By Daniel