Nutrition and Physical Activity for Health

John M. Jakicic, PhD

Strategies for Increasing Physical Activity

What is the Motivation?

Weight Loss? Improve Fitness?

Improve Appearance?

Improve Health?

Increase Energy?

EXERCISE

Motivation for Weight Loss and Increased Physical Activity

0 10 20 30 40 50 60 70 80 90

100

Perc

enta

ge

Appearance / Clothing

Function / QOL

Health Risk Psychological Benefits

Image Source Note 1

What is the Motivation?

Why Weight Loss?

Why Improved Fitness?

Why Improved Appearance?

Why Improved Health?

Why Increased Energy?

EXERCISE

Willing to Watch Less TV?

Willing to Prioritize Activity?

Willing to Exercise More?

Willing to Get Up Earlier to

Exercise?

Willing to Seek Out Activity

Opportunities?

READY TO INCREASE PHYSICAL ACTIVITY

Problem Solving Strategies

Identify the Problem

Identify Possible Strategies

Select a Strategy

Evaluate Success If

Unsuccessful

Alarm wakes you up

You decide to sleep in rather than get up and exercise, you will exercise at lunch time.

The boss calls a mandatory meeting over the lunch hour. You will exercise after work.

Your spouse works late. You pick up the kids and get them to dance class. You plan to exercise when you get home.

You get home late and are exhausted. You go to bed without exercising. You will exercise tomorrow.

Behavior Chains

Alarm wakes you up

You decide to sleep in rather than get up and exercise, you will exercise at lunch time.

The boss calls a mandatory meeting over the lunch hour. You will exercise after work.

Your spouse works late. You pick up the kids and get them to dance class. You plan to exercise when you get home.

You get home late and are exhausted. You go to bed without exercising. You will exercise tomorrow.

Behavior Chains

Perceived Lack of Time as a Behavior to Physical Activity - Priority your activity

It needs to be as important as any other health behavior you do (brushing teeth, showing, etc,)

What can you do versus what cant you do?

Consider multiple shorter bouts of activity each day - Three 10-minutes sessions is equivalent to One

30 minute session

Summary

- Physical Activity is a key health behavior - Telling someone to be physically active is

not sufficient to change their behavior - There is a need for effective behavior

strategies that match the need of the individual to effectively change physical activity behavior

Image Source Notes 1 Data compiled by studies conducted by John M. Jakicic, PhD at the University of Pittsburgh, Department of

Health and Physical Activity, Physical Activity and Weight Management Research Center