THE PROCESS OF A TRANSFORMATION includes many behavior change stages to where a person can reach self-efficacy and balance. Self-efficacy occurs when improving fitness promotes behaviors that are influenced by self-monitoring strategies, which includes the confidence and perceived benefits of a regimented exercise routine. Balance occurs when exercise benefits increase, and a person moves between the maintenance and action stages. The process of a transformation includes the following stages: (1) precontemplation, (2) contemplation, (3) preparation, (4) action, and (5) maintenance.
Precontemplation Stage
Individuals may be in the precontemplation stage because they are not informed about the consequences of inactivity, or they do not know about the health benefits of exercise. They may have tried before and failed. As a result, they feel less confident and have become demoralized by their inability to stick with an exercise routine to succeed.
Contemplation Stage
When individuals become aware of the benefits of exercise and are considering becoming more active, they are in the contemplation stage. People in this stage begin to see more value in exercise participation, but misconceptions and myths about exercising may still be present. They seek out informational support to educate themselves to boost their perceived value of an exercise program. They focus on small achievable goals. This helps them build momentum.
Preparation Stage
People in the preparation stage are working on their plan to change. They may already have joined a gym, or they may already exercise sporadically but are planning to start a formal weekly exercise plan within the next month. This stage is all about establishing a plan that clients feel confident they can follow.
Action Stage
The action stage are those who have been consistently exercising for up to 6 months. Barriers to exercise still might exist and what is needed is to anticipate any potential setbacks that could arise. Specific plans should be put in place in advance if an exercise session is missed. Alternative preplanned workouts become important for maintaining progress.
Maintenance Stage
Maintenance is the stage in which individuals are consistently working to maintain their active lifestyle and who have been sticking with their exercise plan for 6 months or more. At this stage, self-efficacy levels are generally high. Dedicated fitness enthusiasts will shift between preparation, action, and maintenance.