Sign out of Active for Life

Stages of Change

Changing behavior is difficult, and it does not happen overnight. Still, it can be done. The American Cancer Society helps people identify where they are in the behavior change process so they can map a strategy for getting to the next stage. Research has demonstrated that helping people progress through just one stage of change can double their chances of successful behavioral change in the future.

This model suggests that individuals attempting to change a behavior move through a series of five stages that mark their readiness to change. They are:

1. Pre-contemplation -- I don't exercise or walk regularly now, and I don't plan to start in the near future.

People in this group often do not realize how much 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. The workshops and written information will appeal to people in this group.

2. Contemplation -- I don't exercise or walk regularly, 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 ones they like. They need help overcoming their negative beliefs about physical activity and 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 daily lives. Workshops and information often appeal to people at this stage.

3. Preparation -- I am trying to start to exercise or walk, or I exercise or walk infrequently.

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 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 being part of a team.

4. Action -- I've been doing 30 minutes of moderate physical activity five or more times a week, or 20 minutes of vigorous activity at least three times a week, for the last one to six months.

People in this stage have been active on a regular basis for less than six months. They are learning how to make being active a regular part of their lifestyle. The major threat 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.

5. Maintenance -- I've been doing 30 minutes of moderate physical activity five or more times a week, or 20 minutes of vigorous activity at least three times a week, for seven 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 stage four, the major threat for this group is relapse. They need to take 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.