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Ashlee Cosham

on 1 November 2013

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The biggest barrier for me is using university as an excuse. There is always study and readings to be done along with essays and assignments. It is easy to use the excuse 'ill just do it tomorrow'. To overcome this I will add exercise into my diary and put aside time when I have to do it which will decrease the chances of not doing it.
Transtheoretical model
This stage is characterized by denial that change is necessary, I do not believe I was ever in this stage (Corbin, Welk, Corbin, Welk, 2011)
I participate in physical exercise every week, however I already knew that I wanted to do more when this assignement presented.
This stage is when a person can acknowledge that change is required but they do not have a plan in place (Corbin, Welk, Corbin, Welk, 2011). People tend to make a lot of excuses when they are in this stage of the model.
I believe I was past this stage as I was already taking my dog for walks but not as often as I wanted to.
This stage is when change is acknowledged and plans to change will be made over the next 4 weeks. Strategies are put together to implement the changes and assist in maintaining this change over a long period of time (Spas, 2012).
I believe I was in this stage when I started the assignment. I went home and created a diary to keep track of when I was walking the dog and created two weeks of baseline data so that I could see myself improving over the next few weeks
This stage involves maintaining the regime of change for 4 weeks (Spas, 2012).
This stage is probably the most important part of implementing change. You may not see any immediate results and it is easy to fall off the band wagon. Lots of encouragement and positive attitude is required to help maintain this change.
I noticed during the middle few weeks of implementing my change I started to come up with excuses not to walk the dog, to overcome these I encouraged friends and family to come walking with me to make it a more enjoyable experience.

Not everybody can make it to this stage, maintenance is when it has been 6months since the change occured without falling back into old habits (Spas, 2012).
I have obviously not made it into this stage yet but I really enjoy taking my dog for walks so I can see no reasons why I cant make this change and lifestyle
EDF1616 Assignment 1
Personal Physical Activity
and Wellness Project

Walking is a great way to improve and maintain health, just 30minutes every day can boost muscle power, reduce body fat, strengthen bones and increase your cardiovascular fitness and endurance. Chronic health conditons such as heart disease, type 2 diabetes, osteoporosis and cancers can also be reduced by following the adult physical activity guidelines by undertaking 30 minutes of physical exercise each day.

The process of change is difficult whether its occuring on a individual or population level. Their are many overlapping factors that contribute to the process of change, these include; demographic & biological factors, psychological, cognitive and emotional factors, behavioural attributes and skills, social and cultural factors as well as physical characteristics (Bauman, Sallis, Dzewaltowski, 2002).

The Behaviour modification I choose for this assignment was to increase the amount of times I walked my dog. I choose this because walking is a simple, cheap, flexiable and managable method of change which would be easy to incorporate into my busy lifestyle. Walking is low impact, requires no expensive method and was easy to document and record over the period of implementing change. Walking is also a great form of exercise for people who are overweight, elderly or havent exercised in a long time.

In this assignment I will be discussing the transtherical model of change, goal setting, smart goals and discussing my implementation of change.
Goal setting
To ensure I had the best chances of succededing in my endeavour to implement this lifestyle change I followed Meyer's (2003) SMART goals.
The SMART goals are as followed

When I was developing my product & process goals I considered all of these aspects so that I had a greater chance of success.

Bauman, A, E., Sallis, J. F., Dzewaltowski, D. A., Owen, N. (2002). Toward a better understanding of the influences of physical activity. American Journal of Preventative Medicine, (23)2, 5-14.

Corbin, C., Welk, G., Corbin, W., Welk, K. (2011). Concepts of Fitness And Wellness: A Comprehensive Lifestyle Approach. Self management and self-planning skills for health behaviour change, New York: McGraw Hill.

Eran, ,B., Dick, E. (2011). Changing commuters’ behavior using rewards: A study of rush-hour avoidance, Transportation Research Part F: Traffic Psychology and Behaviour. Volume 14, Issue 5, Pages 354-368. http://dx.doi.org/10.1016/j.trf.2011.04.003.

Meyer, P, J. (2003). "What would you do if you knew you couldn’t fail? Creating S.M.A.R.T. Goals". Attitude Is Everything: If You Want to Succeed Above and Beyond. Meyer Resource Group, Incorporated, The. ISBN 978-0-89811-304-4.

Smyth, D., Judge, W., O'Keeffe, M., & Sheperd, F. (2011). Live it up 2: VCE physical education units 3 & 4 (3rd ed).

Spas, J. (2012). Multiple health behavior risks: Redefining co-action and investigating multiple health behavior change using the transtheoretical model. (Order No. 3509768, University of Rhode Island). ProQuest Dissertations and Theses, , 92. Retrieved from http://search.proquest.com/docview/1020903086?accountid=12528. (1020903086).

I play netball twice a week so the risk of getting an injury is quite high. If i get an injury it will stop me being able to go for a walk. But let’s hope that doesn’t happen!
Giving up to quickly before I see any results is why I have never successfully followed through with long-term goals before. I need to remind myself that everybody makes mistakes and slips up when they make plans. Just because I didn’t go for a walk one day doesn’t mean I should throw in the towel and give up. It just means I have to work even harder the next day and keep going until I see the results I am aiming for.
Winter is going to be a barrier to exercise. It is cold and wet a lot of the time which is an easy excuse to use to postpone doing exercise. If it is raining all day I will replace going for a walk with using the treadmill.
Product Goal
My product goal is to walk my dog 7 days a week for 30minutes at a time.
I chose this as a product goal because it follows the physical activity guidelines for adults.

This goal follows the SMART goals and is achievable and measuarable.
Process Goal
My process goals are
• Walk the dog every day
• Reward myself with watching my favourite movie if I achieve my goal in the week
• Keep track with a diary
• Exercising with family & friends to make it a more enjoyable experience
• Allocating a specific time each day towards exercise

Goal setting
Data over 9 weeks

The application of these various models were taken into account upon assessment of my behaviour change. In order to achieve my behaviour change I had to over come my barriers and aspects of my life had to change. I believe over the period of 9 weeks I successfully modified my behaviour of frequently walking my dog for 30minutes or more per day.
I found recording my results using a diary was the most effective way to modify my behaviour, it enabled me to track my behaviour whilst acknowledging when I hadn't met my quota for the week.
Overall I feel healthier and happier now that I am walking each day and can feel an improvement in my health and fitness.
“All truly great thoughts are conceived while walking.”
-Friedrich Nietzsche, Twilight of the Idols
The major assessment of my assignment was my diary. I used this to record all the details required for this assignment.
As my product goal was to meet the Physical Activity guidelines the only measurable assessment was a diary.
A diary was used because they are inexpensive, easily accessible, portable and easy to interpret trends (Smyth et al., 2011). In my diary I recorded the frequency of my walks and the duration.
Out of the 7 weeks that I recorded data I met the criteria of meeting the guidelines 3/7 times.
Data collected from my diary showed that I had a long way to go to meet the national physical guidelines. However when I broke my goal down into smaller parts (process goals) it made the whole behaviour change seem alot easier to reach. When I began making excuses and saw that I wasn't achieving my goal I referred to my process goals and involved family and friends to encourage me to walk him. The use of rewards was also particularly useful in motivating me to remain on track to reach my goal each week.
I didn't reach my goal every week but I think the most important thing was I did increase the amount of walks overall and with time I hope to reach the maintance phase of the theoretical model and make this behaviour change a lifestyle change.
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