Who Said You Can’t Teach An Old Dog, New Tricks… Basic Tips For Initiating Lifestyle Change.
Written by Marianne Morano, M.S., ACSM, CWC
You are never too old and it is never too late to change lifestyle behaviors. Behaviors are had to change, without a doubt; however, it is possible following a well -studied process.
We must first understand what behaviors are and how they develop initially. Behavior is a response of an individual to an action, environment, person, or stimulus. It is how we behave in a particular situation under certain conditions. Many of our behaviors are learned, and therefore may be unlearned, or changed with new behaviors in its place.
Because we have the ability to think and speak, and are born with traits and skills, we have the ability to learn and continually change. We learn from memories of past experiences, we learn from practicing a skill, and we learn by using information we already know to decipher new information and experiences. With this ability, we have the power and the skill to change behaviors, even if they were learned in childhood.
Many of our habits are created in early childhood via our parents’ example, and our environment. Even though we are aware of the choices we make and the behaviors we choose, we hold on to them even when they are not the best choices for health. Our lifestyle choices may be more important than what medicine can offer us. Yet change is easier said than done. Even when we’re strongly motivated, adopting a new, healthy habit, or changing an old one is difficult.
So what factors contribute to successful lifestyle change and why are we resistant to change?
A reason for resistance might be that we’re motivated by fear, guilt or regret. Behavioral change studies prove that long-lasting change occurs when it is self-motivated, and rooted in positive thinking. The least effective strategies for behavior change are those that invoke fear or regret in the person trying to change. If the behavior change is specific and goal oriented with accountability for success and failure, change is eminent.
Accepting that change is a process not a one- time event is key to sustainable behavior change. Understanding that any movement in the right direction is positive & worthwhile even if there are setbacks. The setbacks are inevitable and the further into the change process, the fewer the setbacks, as new habits begin to replace old habits.
The most widely accepted model of behavior change in health settings is TTM or Transtheoretical Model for change. It states that a person is in one of five stages of change at any given time. Each stage is a precursor for the following stage so trying to skip stages usually results in setbacks. The graphic outlines the stages of behavior change.
The journey from one stage of change to another is rarely straightforward. Many people relapse and cycle through the stages. This is part of the change process.
In March 2010 a study confirmed that less than one in five adults (16 percent) are successful at making health-related improvements such as weight loss (20 percent), exercise (15 percent), eating a healthier diet (10 percent), and reducing stress (7 percent). Approximately 75% of those who made a health-related behavior change say significant obstacles block them from making progress, such as willpower, making changes alone without being accountable to someone, and being very stressed.
The key to lasting behavior change is to set realistic S.M.A.R.T goals and work with a coach to design a plan with smart goals, and strategies to overcome obstacles that get in the way. In addition, a coach will hold you accountable and you are more likely to succeed as humans by nature do not want to disappoint others; however, they have no problem disappointing themselves.
Creating S.M.A.R.T. goals takes practice. These types of goals are: Specific, Measurable, Action oriented, Realistic and Time defined. A typical goal is: I will begin exercising. This is a good goal but it is too broad and most likely will not be accomplished. Using this example as a S.M.A.R.T. goal: I will begin an exercise program tomorrow that includes aerobic exercise on Monday, Wednesday and Friday for 30 minutes per session at a moderate intensity. This goal is specific (I will start exercising tomorrow and do aerobic exercise), it is measurable (as you can measure the intensity and amount of activity) it is realistic (as it is performed 3 days per week), it is action oriented (the act of exercising), and it is time defined (30 minutes each session). When goals are set in this manner, they are scheduled as part of your day and more likely to be accomplished.
Setting goals is a great beginning, and the next step is to identify any obstacles that got in the way, or might get in the way in the future. Understanding the obstacles and securing a strategy to overcome them when they arise, is helpful in behavior change. Determine what you value with regard to the behavior change. If the value is great, it will overshadow the obstacles. A wellness coach is helpful in determining the value in for an individual, and setting goals and strategies to fulfill a vision. The value has to be greater than the risk to change so determining the true value is imperative for behavior change to occur. This may take a while, as you have to peel away layers of an onion so to speak in order to determine your true value for changing a lifestyle habit. Only when that value is determined will you be able to achieve sustainable lifestyle changes.
Remember that change is a process and it may be slow. Setbacks are inevitable; however, if you have the tools to overcome the setbacks you will be back on the road to successful and sustainable behavior change. Changing lifestyles to include exercise, healthy eating, stress management, for example is hard; however, battling disease is harder. Prevent disease by changing lifestyle choices.
“Choice, Chance, Change…you must make a choice to take a chance or your life will never change. The Choice is Yours!
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Marianne E. Morano, M.S., ACSM, CWC serves on Cancer Schmancer's Medical Advisory Board. She is a Clinical Exercise Physiologist and the CEO and Founder of Fit or WHAT, Inc. Her mission is to empower clients and the community to achieve their personal best through healthy lifestyle programs, creating longevity and quality of life.
