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| Activities |
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| Week 1. Precontemplation | |
Goal: increase awareness of the need for change
Change process: consciousness raising, dramatic relief, and environmental reevaluation | |
| Strategies: (1) encourage thinking about change | |
| (2) discuss feelings and perceptions of exercise | |
| (3) give personalized feedback about the risk of sedentary lifestyle and low exercise tolerance | |
(4) personalize information about the benefits of initiating an exercise program and how
inactivity affects role implementation and social activities | |
|
| Week 2. Contemplation | |
| Goal: motivate and increase confidence in the ability to change | |
Change process: consciousness raising, self-reevaluation, social liberation, self-liberation, and help participant to set realistic expectations
reinforced by small success | |
| Strategies: (1) continue explaining regarding personal risk and benefits about exercising | |
| (2) decrease the barrier to exercise | |
| (3) help them to make a definite commitment to change and goal setting | |
| (i) Barriers and motivators worksheet was provided | |
| (ii) Encourage participants to replace unhelpful thoughts with more productive thought into a “Positive Self Talk” sessions. | |
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| Week 3. Preparation | |
| Goal: negotiate a plan for exercise | |
| Change process: self-reevaluation, helping relationship, self-liberation, and help participant to set realistic expectations reinforced by small success | |
| Strategies: (1) create a new self-image as an exerciser | |
| (2) make a public commitment to exercise | |
| (3) identify alternative for an exercise at home, individually or in a group. | |
| (4) facilitate exercise efficacy involving support from others such as spouse and children | |
| (5) encourage a component of behavioral change where they can experience success | |
| (i) Barriers and motivators worksheet was provided | |
| (ii) Use “Behavioral Contract and Presentation entitled “How to handle stress”” by the researcher. | |
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| Week. 4 Action | |
| Goal: reaffirm commitment to exercise and implement the plan | |
| Change process: reinforcement management, helping relationship, counter-conditioning, and stimulus control | |
| Strategies: (1) talk on positive reinforcement with rewards/incentives and “role model” for the other group | |
| (2) mobilizing social support to participate in the process or reinforce the process | |
(3) introduce additional exercise and correct techniques during exercising through behavioral
manual given to each of the participants | |
| (4) exercise log book and a group task | |
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| Week 5. Maintenance | |
| Goal: problem solving | |
| Change process: counter-conditioning, helping relationship, and reinforcement management | |
| Strategies: (1) plan for resisting temptation to skip exercise sessions | |
| (2) join an exercise group | |
| (3) a meaningful reward for the successful exerciser | |
| (4) behavioral manual | |
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(i) All strategies were done through powerpoint presentations, face-to-face interview, and counseling, supervised by the researcher and
trained physiotherapists. | |
| (ii) Every Monday and Wednesday (30 min) for each week. | |
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