kins 140 Lecture 8 Prof Arnold
SchoolSimon Fraser University
DepartmentBiomedical Physio & Kines
Course CodeBPK 140
ProfessorAnne- Kristina Arnold
KIN 140: Contemporary Health Issues
Fall 2010, Anne-Kristina Arnold,
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
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)
– Early detection, creating opportunities for early interventions to prevent
progression to overt disease (E.g. Pap smears)
– 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
The Student Life
•What are some health behaviors that may be more difficult to practice consistently
when you’re 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?
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
• Knowledge (not sufficient but with more knowledge, behavior should change)
•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)
•Values: how much you value your health.
• Resources :time, money...
• Physical Capabilities : exercise, can you do it?
• Mental capabilities: willingness and ability to stick with behavioral change
• Praise from others (internal praise are more important)
•Sense of achievement
•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
enlightenment model: submitting to strict discipline to correct a problem.
behavioral model: rewarding yourself
•Not aware you have a problem • Others might be aware •No intention of making a
• Considering change in the next 6 months
• Weighing cost - benefit
•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
–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