Applying the Stages of Change to
Physical Activity

Take Action! helps people to be more active by using a "stages of change" approach. Change does not happen overnight—it is a process. Take Action! helps identify where people are in the change process in order to provide information and support that will help them move to the next stage.

Determining which stages of change a majority of the participants are in will help the Program Coordinator and Team Captains better structure the Take Action! program and its components. For example, if most of the participants are in category A or B (see category descriptions below), the workshops and events should focus solely on providing participants with information on the benefits of and barriers to physical activity rather than focusing on action-oriented messages. If the participants fall evenly into all of the stages of change then the Take Action! program will need to focus on a broad spectrum of topics that range from providing basic information to providing new and interesting ideas and activities for participants who have already been engaging in the behavior for some time.

Additionally, by asking the "stages of change" question on the Registration Form at the beginning of the program as well as on the Evaluation Form at the end of the program, the Program Coordinator and Team Captains will be able to determine if participants advanced to new stages of change over the 10-week time period that Take Action! was implemented. This information will help to determine the effectiveness of the program.

You can place your participants in a stage based on their response to the following physical activity question on the Registration Form:

Current Physical Activity Status

Read the next five statements. The letter choice each person makes corresponds to a different stage of change that reflects their interest in being physically active. People at different stages will have different needs for information and motivation. Rollover each item below for an explanation of the characteristics of people in each stage.

A.I don't engage in the recommended 60 minutes of physical activity on most days of the week* now, and I have no plans to start.
B.I don't engage in the recommended 60 minutes of physical activity on most days of the week now, but I've been thinking about starting.
C.I have been engaging in the recommended 60 minutes of physical activity but not on most days of the week.
D.I have been engaging in the recommended 60 minutes of physical activity on most days of the week for less than six months.
E.I have been engaging in the recommended 60 minutes of physical activity on most days of the week for six months or longer.

A.

"I don't engage in the recommended 60 minutes of physical activity on most days of the week* now, and I have no plans to start."

People in this group do not know that they would benefit from regular activity and are not thinking about being more active. The goal is to get this group to think about what they are currently doing and to begin to think about improvements they can make. People in this group are not ready for action-oriented messages. They need information about the negative effects of being inactive and information about the positive benefits of being more active. Workshops and written information will appeal to people in this group.

B.

"I don't engage in the recommended 60 minutes of physical activity on most days of the week now, but I've been thinking about starting."

People in this group know they need to be more active, but they just aren't ready to make that move. It is important for them to see the positive benefits of being more active versus the costs of being inactive. They need to be encouraged to try different activities (even once) to find the ones they like. They need help overcoming their negative beliefs about physical activity, and they require suggestions about how to overcome barriers. People in this group will be interested in information about the benefits of being more active and ways to incorporate physical activity into their lives. Workshops and information will also appeal to people in this group.

C.

"I have been engaging in the recommended 60 minutes of physical activity but not on most days of the week."

People in this group have made the decision to become more active and have started to try different things. They are less interested in information about the benefits of activity and more interested in action steps they can take to incorporate physical activity into their lives. Once people are at this stage, they are ready to make a commitment to being more active. Setting goals and keeping records are especially important for people at this stage. They also benefit from group activities and from being part of a team.

D.

"I have been engaging in the recommended 60 minutes of physical activity on most days of the week for less than six months."

People in this stage have been active on a regular basis for less than six months. They are learning how to make physical activity a regular part of their lifestyle. The major risk for people at this point is relapse. Information about strategies to overcome barriers and cope with setbacks is helpful to people in this group. Teamwork can help this group overcome barriers.

E.

"I have been engaging in the recommended 60 minutes of physical activity on most days of the week for six months or longer."

People who have reached this stage have been active on a regular basis for more than six months. As with people in the D category, the major risk for this group is relapse. They need to take the time to congratulate themselves about how far they have come and renew their commitment to a healthy lifestyle. They may be interested in new challenges to keep from getting bored and in helping people who are just starting out. People in this group are interested in activities that give them a chance to try something new, and they can make good leaders for group activities.

©2005 California State Department of Health Services

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* The 2005 Dietary Guidelines for Americans recommends that adults engage in 60 minutes of physical activity on most days of the week to help manage body weight and prevent gradual, unhealthy body weight gain.