Nutrition and Physical Activity for Health John M. Jakicic, PhD Strategies for Increasing Physical Activity
Dec 18, 2015
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