Stage 1 — Not Ready for Change
As the title suggests, you're not ready for change right now. You're not
even thinking about adding physical activity into your daily routine. If
you were thinking about it, you'd be planning to do something different
than what you're doing today—little or nothing. You may have tried physical
activity in the past, and not succeeded in adding it into your life. This
is a good time to consider the pros, and then the cons, of becoming more
active.
Pros-Wanting to Do This
Check off the benefits (pros) that you want
to experience. Maybe you want to…
| Maintain a healthy weight. | |
| Feel better in body, mind, and spirit. | |
| Shed extra pounds and abdominal fat. | |
| Live longer by reducing the risk of heart disease and diabetes. | |
| Look your best. | |
| Feel less tired and have more energy to get things done. | |
| Set a good example for your family. | |
| Sleep more soundly. | |
| Improve bone density, reducing the risk of osteoporosis and fractures as you get older. | |
| Reduce feelings of tension, stress, anxiety, and/or depression. | |
| Become stronger. | |
| Discover enjoyable new activities. | |
| Feel better about your body. | |
| Have fun. |
What other reasons do you have for wanting to be more active?
Cons-What's Stopping You
Check off the following barriers (cons) that are holding you
back. Maybe you…
| Don't know how to find time in the day for physical activity. | |
| Are busy and stressed, and you don't want to take on another challenge. | |
| Want to spend your free time with your family and fear that a physical activity routine will interfere. | |
| Find physical activity boring. | |
| Think that you need to spend money on special equipment or health clubs to become more active. | |
| Have some lingering doubts about becoming more active. | |
| Don't like to sweat and you don't want to shower afterward. | |
| Don't know how to exercise. | |
| Are concerned about how you look while exercising or wearing exercise clothes. | |
| Don't want to check with a doctor to begin an activity program. | |
| Have aches and pains that keep you from physical activity. | |
| Are too old to start or learn how. | |
| Don't know anyone else who can join you. | |
| Had a bad experience with sports or exercise in the past. |
What other barriers are holding you back?
Now that you've identified your pros and cons, where do you stand? Which benefits are you most excited about? Which barriers do you feel strongest about? Often when you see what items are most important, you will begin to shift your views about physical activity and decide that finding easy ways to add physical activity into your life is exactly what you want to do.
Do you see those barriers as something you want to explore, or are you satisfied in remaining inactive? If you have no desire to learn more about physical activity or you get upset when people mention it to you, you're not ready to consider easy ways to have more energy throughout the day. However, if you are open to learning more, you will find that working with the barriers you identified will help release you from your defenses.
For more information on overcoming barriers to physical activity, check out Overcoming Barriers to Physical Activity.
- Stage 1: Not Ready for Change
- Stage 2: Thinking About Change
- Stage 3: Preparing for Action
- Stage 4: Taking Action
- Stage 5: Maintaining a Good Thing
- When is a medical evaluation necessary?
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Page last updated: April 9, 2008
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion
