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Lecture 8

kins 140 Lecture 8 Prof Arnold


Department
Biomedical Physio & Kines
Course Code
BPK 140
Professor
Anne- Kristina Arnold
Lecture
8

Page:
of 4
lecture 8
KIN 140: Contemporary Health Issues
Fall 2010, Anne-Kristina Arnold,
Learning Objectives
1. Describe factors influencing positive health behavior change
2. Use different models of behavior change as they relate to health promotion and
changing your own health behaviors
3. Identify key health behaviors you would like to change and identify specific factors
supporting your attainment of that behavior
Prevention
Any activity which reduces the burden of mortality or morbidity from disease, i.e. actions
now to prevent disease later
Primary Prevention To avoid development of disease (E.g. health promotion)
Secondary Prevention
Early detection, creating opportunities for early interventions to prevent
progression to overt disease (E.g. Pap smears)
Tertiary Prevention
Reducing the impact of established disease (E.g. treatment, rehabilitation)
Life Choices Improving our Health through Personal behaviors
Sleep (minimum 7 hours / night) Healthy eating habits Weight
management Physical activity
Avoid tobacco products Safe sex Limit alcohol Regular medical
checkups
The Student Life
What are some health behaviors that may be more difficult to practice consistently
when youre a student?
-students tend to be at risk of drug use, alcohol bingeing, smoking
-dorms are breeding ground for infectious diseases
-second hand smoke
What are some strategies to overcome these difficulties?
Behavior Change
Are you ready for change?
-takes about 3 months for permanent behavior change (about 50% fail within 2 months)
Factors influencing positive health behavior change
Predisposing Factors Enabling Factors Reinforcing Factors
(see graph)
Predisposing factors
Knowledge (not sufficient but with more knowledge, behavior should change)
Attitudes
Beliefs (biggest factor)
-susceptibility: acknowledgment that you are at risk of something negative
-severity: understanding that the behavior will have impact on life
-benefits: understanding the changes and knowing the impact on life.
-social benefits: presenting yourself to the public
-Self efficacy: self esteem (confidence), being able to make change!
-Locus of control: knowing if behaviors result as own actions (internal self control)
Perceptions
Values: how much you value your health.
Enabling factors
- Skills
Resources :time, money...
Physical Capabilities : exercise, can you do it?
Mental capabilities: willingness and ability to stick with behavioral change
Reinforcing factors
Praise from others (internal praise are more important)
Rewards
Encouragement
Recognition
Sense of achievement
Making decisions
Set priorities (goals can be helpful, externally generated goals (goals by other
people) are more motivating than internally generated goals)
Inform yourself: know what you are trying to do.
Consider all your options: think of advantages and disadvantages
Tune into your intuitive feelings: listen to your feelings
Consider a worse-case scenario: what can go wrong?
moral model: you take responsibility for a problem and its solution; Motivation is key to
success!
enlightenment model: submitting to strict discipline to correct a problem.
behavioral model: rewarding yourself
Pre-contemplation
Not aware you have a problem Others might be aware No intention of making a
change
Contemplation
Awareness
Considering change in the next 6 months
Weighing cost - benefit
Preparation
Intend to change behavior within next month
Master plan
Remove obstacles
Set up for success
Developing Skills for Change: Creating Personalized Plan
1)Monitor your behavior and gather data
2)Analyze the data and identify patterns
3)Set realistic and specific goals pg 16
4)Devise a strategy or plan of action
Support
Supplies
Modify you environment
Rewards immediate and long term
Expect and accept relapses
5)make a commitment by signing a personal contract (internal motivation)
Goal setting and behavior change
SuPeRSMART
Self-controllable
Public
Rewards
Specific
Measurable
Adjustable
Realistic
Time-Based
Action