Health Behaviours and Changing Behaviour in Health Science

Changing Behavior in Health Science

Foundations of Sport and Exercise Psychology

What Are Health Behaviours?

  • Definition by Kasl and Cobb (1966):

    • Three types of health-related behaviours:

    1. Health behaviour: Aimed at preventing disease (e.g., eating a healthy diet).

    2. Illness behaviour: Aimed at seeking remedy (e.g., going to the doctor).

    3. Sick role behaviour: Aimed at getting well (e.g., taking prescribed medication, resting).

  • Further Definition by Matarazzo (1984):

    • Two categories of health behaviours:

    • **Health-impairing habits:

      • Called 'behavioural pathogens'

      • Examples: Smoking, eating a high-fat diet.**

    • **Health protective behaviours:

      • Called 'behavioural immunogens'

      • Examples: Attending a health check.**

Importance of Theory in Changing Behaviour

  • Functions of theories:

    • Organize facts and increase clarity about known information.

    • Predict relationships, mechanisms, or outcomes related to health behaviours.

    • Provide guidance for interventions.

    • Be testable for empirical validation.

  • Value of Understanding Influences on Behaviour:

    • Enables identification of influences and their relationships with behaviours.

    • Provides explanations for the effectiveness of behaviour change strategies.

Types of Theories in Behaviour Change

  • No single theory completely explains physical activity behaviour.

Expectancy-Value (Attitudinal) Approaches

  • Core Concept:

    • Behaviour guided by logic and rational thought.

    • Components:

    • Beliefs about outcomes.

    • Evaluation of these outcomes.

  • Theory of Planned Behaviour (Ajzen 1988):

    • Major components:

    • Intention: Influenced by:

      • Attitude towards the behaviour.

      • Subjective norms (beliefs about important others).

      • Perceived behavioural control (self-efficacy concerning the behaviour).

Theory of Reasoned Action (Ajzen and Fishbein 1980)

  • Influences on Intention:

    • Beliefs about outcomes.

    • Evaluative processes;

    • Promotes rational decision-making in behavioural choices.

Implementation Intentions and Their Functionality

  • Address two primary blocking factors for successful intentions:

    1. Failing to Get Started:

    • Forgetting to act.

    • Not choosing a good opportunity.

    • Second thoughts at a critical moment.

    1. Getting Derailed Once Started:

    • Giving into temptations.

    • Slipping back into bad habits.

    • Giving up during bad moods.

  • Steps for successful goal achievement:

    1. Identify the action and signals for taking it.

    2. Prepare for possible obstacles and strategize solutions.

The Transtheoretical Model (Prochaska and DiClemente, 1991)

  • Key Components:

    • Stages of Change.

    • Processes of Change.

    • Decisional Balance.

    • Self-Efficacy.

Social Cognitive Approach

  • Core Idea:

    • Behaviour governed by a reciprocal system of thought, emotion, choice, and environment.

  • Bandura’s 7 Core Concepts:

    1. Reciprocal determinism.

    2. Symbolizing capability.

    3. Observational learning.

    4. Outcome expectations.

    5. Self-efficacy.

    6. Goal setting.

    7. Self-regulation.

Motivational Interviewing (MI)

Definition and Core Principles

  • Defined as: "A collaborative, person-centered form of guiding to elicit and strengthen motivation for change" (Miller & Rollnick, 2009).

  • Approach Characteristics:

    • Non-judgemental and empathetic.

    • Encourages client autonomy.

    • Adaptable to various contexts, even with time constraints.

Active Ingredients of Motivational Interviewing

  • Strategies include:

    • Express empathy: Using reflective listening techniques.

    • Develop discrepancy: Highlighting differences between client goals/values and current behaviours.

    • Avoid argumentation: Refrain from direct confrontation.

    • Roll with resistance: Allow clients to resolve their ambivalence.

    • Support self-efficacy: Foster client optimism about change.

Goal Setting in Behaviour Change

Definition of a Goal

  • Definition: “An observable and measurable end result, having one or more objectives to be achieved within a fixed timeframe.”

Importance of Goal Setting

  • Contributions to Behaviour Change:

    • Positively affects health, fitness, well-being, and performance.

    • Helps focus attention and improve motivation and concentration.

    • Assists in developing strategies to increase success rates.

  • Goals Should Not Become Overwhelming:

    • Should be adaptable; not to create negative expectations.

Types of Goals

  • Common Examples Heard in Daily Life:

    • I want to lose weight.

    • I want to run a specific mile time.

    • I want to achieve a certain weight in bench press.

Goal Categories

  1. Outcome Goals:

    • Focus on the endpoint, long-term with specific outcomes.

    • Less measurable and controllable.

    • Example: Gaining a specific fitness level.

  2. Process Goals:

    • Short-term, more detailed and controllable goals.

    • Considered as sub-goals or steps to achieve larger outcomes.

  3. Performance Goals:

    • Focus on improving specific performance details rather than end results.

Types of Goal Setting Framework: SMARTER

  • Components of SMART:

    • Specific: Clearly define what needs to be achieved.

    • Measurable: Establish a clear method to measure success.

    • Attainable: Ensure goals are realistic whilst being challenging.

    • Relevant: Align with practical circumstances and personal significance.

    • Timely: Set a deadline for achieving the goals.

Recording and Re-evaluating Goals

Recording Goals

  • Benefits include:

    • Helps in getting started and tracking progress.

    • Maintains motivation during difficult phases.

    • Provides focus and clarification.

Importance of Re-evaluating Goals

  • Allows assessing progress and making necessary adjustments due to changing circumstances.

  • Identifies non-working goals or those irrelevant to the individual’s situation.

Technology's Role in Behaviour Change

Types of Technology Used

  1. Objective Measurement Devices:

    • Examples: Smartphones, wearables, GPS trackers, fitness apps, and step counters.

  2. Statistical Data:

    • In 2020, 84% of UK adults owned smartphones.

    • Average of 2 hours and 34 minutes spent online daily.

    • Increase in 4G mobile connections from 66% in 2018 to 72% in 2019.

    • Over 20% of online minutes spent on social media.

Impacts of Technology on Physical Activity (PA)

  • Children and Young People:

    • High motivation from devices like Fitbit for increased physical activity.

  • Adults:

    • Moderate short-term increases in physical activity observed with tracker use.

  • Older Adults:

    • Trackers effectively monitor activity and step counts for older adults.

App Usage and Effectiveness

  • A meta-analysis of 9 studies indicates a non-significant mean difference in steps increased (476.75 steps) when using physical activity apps compared to control groups, with a P-value of .19.

Pedometers and Other Devices

  • Pedometers:

    • Historically used since the 1920s to count daily steps.

    • Measure total steps and distance walked.

  • Social Media’s Influence:

    • TikTok found to positively affect older adults’ self-rated health and exercise frequency based on a recent study.

E-Health and Online Resources

  • Websites aimed to increase physical activity in diabetic patients discuss benefits independently from diabetes effects.

  • Highlighted outcomes from regular exercise on various health metrics including blood glucose, insulin sensitivity, cholesterol levels, and hypertension.