Stages of Change

 

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Exercise: Stages of Change  - Two versions

VERSION I.  Exercise: Stages of Change - From This Study - Includes Relapse 

 

 Regular Exercise:  Regular exercise is defined as any planned or structured physical activity (e.g., brisk walking, group exercise class, jogging, bicycling, swimming, rowing, etc.) performed to increase physical fitness.  Such activity should be performed a minimum of 3 times per week for at least 20 minutes per session.  Exercise should be done at a level that increases your breathing rate and causes you to break a sweat.

 Please indicate which stage of exercise behavior you are presently engaged in.  Please choose only one answer.

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 I have not done any regular exercise for a long time, and I have no intention of starting to exercise regularly in the near future.  (Precontemplation)

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 I have not been exercising regularly over the past 6 months.  But I am thinking of doing so and intend to exercise regularly in the near future.      (Contemplation)

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 I have not been exercising regularly over the past 6 months.  But I am taking active steps (exercised some, but less than 3 times a week on most weeks) to exercise regularly in the very near future.  (Preparation)

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I was exercising regularly at times over the past 12 months.  I am not currently exercising regularly.  I intend to resume exercising regularly in the future.  (Relapse)

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I have recently begun exercising regularly after a period of irregular, or not exercising over the past 6 months, and I intend to continue exercising regularly.  (Action)

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I have been exercising regularly for the past 6 months and I intend to continue exercising regularly.  (Maintenance)

Cohen, Bruce (2002). EXCUSERCISE: Defining the Exercise Relapse Stage of Behavior Change via an e-based data collection. Doctoral dissertation.  Temple University.

 

VERSION II.  Exercise: Stages of Change - Short Form

Regular Exercise is any planned physical activity (e.g., brisk walking, aerobics, jogging, bicycling, swimming, rowing, etc.) performed to increase physical fitness.  Such activity should be performed 3 to 5 times per week for 20-60 minutes per session.  Exercise does not have to be painful to be effective but should be done at a level that increases your breathing rate and causes you to break a sweat.

Question:

Do you exercise regularly according to that definition?
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Yes, I have been for MORE than 6 months.

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Yes, I have been for LESS than 6 months.

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No, but I intend to in the next 30 days.

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No, but I intend to in the next 6 months.

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No, and I do NOT intend to in the next 6 months.

Scoring

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answered with choice #1: stage = Maintenance

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answered with choice #2: stage = Action

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answered with choice #3: stage = Preparation

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answered with choice #4: stage = Contemplation

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answered with choice #5: stage = Precontemplation

References

Norman, G.J., Benisovich, S.V., Nigg, C.R. & Rossi, J.S., (March, 1998). Examining three exercise staging algorithms in two samples. Poster presented at SBM. New Orleans, LA.

Marcus, B.H., Selby, V.C., Niaura, R.S., & Rossi, J.S. (1992). Self-efficacy and the stages of exercise behavior change. Research Quarterly for Exercise and Sport, 63, 60-66.

 

Copyright 2002   EXCUSERCISE   Contact: drbruce@EXCUSERCISE.org