What is physical activity (PA)?
The World Health Organisation (2020) defined PA as “a bodily movement produced by skeletal muscles that require energy expenditure.” It means anything where we are moving, no matter the type of activity or how hard it is.
PA is measured in energy expended using the metabolic equivalent of tasks (METs). It looks at the energy our body needs to maintain our minimum functions for survival. Sitting while awake and conducting no movement is considered 1 MET. If you were conducting an activity using 3 METs (walking at 4km/hr or sweeping a floor), you are working at three times the intensity of sitting without movement. Examples of higher levels are playing with grandchildren or children (5 METs) and moving heavy furniture (6 METs).
Often, exercise and PA are interchanged. The reality is that exercise (all sorts) is a subcategory of physical activity. This is where the confusion lies with how much exercise or PA we need each week. The World Health Organisation (2020) does describe amounts by age and the specifics of exercise that would be of health benefit, and that any PA will have health benefits.
Are you ready for change?
Knowing the point at which you are psychologically when contemplating exercise (or trying to help someone else) can really help pinpoint the best strategies you can utilise to help create change. A common theory concerning health change is called the Transtheoretical or Stages of Change model by Prochaska and Velicer (1997). Depending on what stage in the model will guide you, you will guide you on how best to create a behavior change.
The first stage is pre-contemplation. This is where we are not considering any change. The second stage is contemplation. Here we are thinking about and generally want to change however have not initiated anything yet. The third stage is preparation. Here you have taken steps and have set some goals. The fourth stage is action. This stage is when you are undertaking the plan you have and are doing so with consistency. The fifth and final stage is maintenance. Here we are maintaining regular behavior and have been doing so for long periods. Throughout your life, you may flow between stages.
Progression from pre-contemplation to maintenance is dependant on factors such as the cost-benefit thoughts we have. When we weigh up, the change will have a high enough benefit against what we see will be the cost of the change. This process will change as we continue with the behavior. Over time and with consistency, we will tend to see that there is less cost to the change and greater benefit. Other influences will be our perceptions of whether we can achieve what is needed and what our social norms are. Knowing where you are can help with what you can do to have more chance of creating change.
Next week I will cover tips for each stage to help progress and what not to do.