Exercise as a Behaviour Flashcards
30 min a day enough in modern era?
Nope. diminishing background activity due to advances in tech means we need more exercise.
New guidelines for exercise?
45min-1hour moderate 5x/week 75-150 min vigorous per week muscle strength 2 days per week minimise sitting break from sitting as often as possible
what approach to exercise now taking?
whole-day approach to reduce sitting and increase light intensity over whole day
even if you’re exercising everyday but working in office sitting?
sitting still bad, need to take whole day approach to stand etc.
measurement devices for activity?
inclinometers: sit-stand
accelerometer: movements
do people over or underestimate activity they do?
tend to overestimate,
reports: 50min/day
actual: 32 min/day
do people over or underestimate sedentary they do?
underestimate
average daily sitting time?
523min/day !!! mostly older men, high BMI, Met syndrome
what is ecological model for health behaviours?
environment can influence
interpersonals
behaviour models
what is behaviour settings for health behaviour changes?
restrict behaviours via promoting certain actions and discouraging other actions
eco model for cancer survivors? 4 barriers:
- physical
- social
- personal attributes
- disease specific barriers
strategies to modify sitting time?
stand on the phone
tv remote next to TV
‘stand up’ study had what in their intervention?
feedback form
single face-to-face session
goal setting
reward behaviour change
‘stand up’ study had what change in sedentary time?
30min/day less sedentary time overall for older adults
where is an ideal opportunity to engage in more health activities?
work place with simple interventions like standing/height adjustable desks and to normalise increased physical activity
