Humans are capable of, and familiar with, change. We develop and change throughout life, not only physically but also mentally, emotionally, socially, intellectually, and spiritually. Because humans are adaptable and change frequently, even when we aren’t aware of it, the idea of changing a behavior may appear simplistic at first. Changing health behaviors, on the other hand, becomes a complicated and gradual process that is influenced by a number of factors when we look at it from a more microscopic perspective. Change in behavior is hard because people’s lives change over time for a variety of reasons and because they behave the way they do because it “works” for them and fits their lives. Because our behaviors are influenced by friends, family, work, stress, sleep, environment, life experiences, general health, and countless other factors, it is difficult to change a behavior or set of behaviors without some element of struggle.
What Isn’t a Behavior Change?
Change in behavior is not a single event but rather a goal-driven process. As a result, it is rare for health behavior changes to be achieved or sustained without effort. In stages or phases, meaningful and lasting behavior change occurs. How long this process takes is unique to each person—there’s no finite or research-based “due date” for change. Additionally, behavior change is not linear. This means that it is normal, common and even expected for an individual to move back and forth between different stages. And, while lapses are part of the process, they should not be viewed as reasons to give up and abandon the ultimate goal or adopt an “I’ve failed” mindset.
Change in Behaviour and Its Relationship to Movement and Physical Activity
Like behavior change, getting moving and staying moving is a goal-driven process. A person’s daily actions and choices affect how physical activity goals are achieved. The journey will either benefit or suffer as a result of these choices. For example, consider a person who has a goal of being physically active for 30 minutes each day. The achievement of this objective can be aided by certain actions and choices. Getting enough good sleep, drinking enough water, eating foods high in nutrients, and making time for exercise when necessary are examples of supportive actions and choices. By contrast, if this person chooses to get minimal sleep and consume less-nutritious foods (chips, cookies, fried foods, etc.), they likely will not feel energized and motivated enough to be active. Choices such as these will detract from the overall goal. Consequently, this individual would probably be disappointed and frustrated. Changing behaviors and making the healthy choice the easy choice is key to getting (and staying) active.
Steps You Can Take to Make Positive Change
Remember, making behavioral changes and becoming more physically active are goal-driven processes.
First, identify a long-term or product goal (what you want to accomplish in six to 12 months) and two or three short-term or process goals (things that are more immediately achievable and will lead you to the long-term goal). The behavior and choices you will make should be linked to your short-term process goals. With these goals, making the desired choice or performing a desired behavior accomplishes the goal, versus goal attainment being based on an outcome (e.g., weight loss). Take the following example: Long-term product objective: In six months, I will complete my first 5K race. The following are examples of short-term process goals that can help achieve the long-term goal: I will run for 20 minutes on Tuesdays, Thursdays, and Saturdays beginning next week, increasing my weekly duration by 10%. I will consume three servings of vegetables and fruits each day. I will begin doing total-body exercises-focused resistance training on Mondays and Wednesdays every week beginning in week 3. Although your short-term and long-term goals may differ from this example, the most important thing to remember is to set SMART goals—specific, measurable, attainable, relevant, and time-bound—that focus on changing behaviors rather than a product or outcome. If you want to lose weight, which many people do, changing your habits and making healthier choices will naturally lead to better health metrics like your weight and body composition. Second, journal your progress and behavioral choices. Even though this might seem daunting, journaling is a good way to keep track of yourself because it gives you a regular chance to think about and address things like: If the weekly objective was met, You encountered obstacles How you overcame those barriers.
What behaviors or choices you made that supported (or detracted from) your weekly goal
What you’ll do the following week to ensure that your efforts are supported Third, plan for high-risk situations. High-risk situations are instances or events in which you are tempted to make choices that may not support what you’re trying to accomplish (e.g., travel, pastries in the break room, holiday parties, and event gatherings where high-calorie foods and drinks are served). Identify self-help strategies and develop a strategy for staying on track during these times. Fourth, find people in your network who can give your change process structure, additional motivation, and social support. Engage the assistance of a spouse, friend, neighbor, coworker, or other supportive individuals with whom you can discuss your journey through change and your objectives for physical activity. This helps you stay on track and gives you someone to talk to about your successes and failures. Last but not least, monitor your hydration, level of stress, quality of sleep, and food intake—not necessarily calorie for calorie. We are unable to identify behavior patterns that may be influenced by external stressors or factors without tracking. When we don’t hold ourselves accountable, we tend to make decisions with less consideration. Look into various apps that might be of use to you during this process. Making healthy choices to support the effort required to achieve regular physical activity is necessary. To make healthy, conscious choices, engaging in behaviors that facilitate making the most reasonable and supportive choice is essential. For many, this means making significant adjustments to form new routines. The process is hard, but changing your behavior is the way to live a healthy and active life.