Physical activity refers to any bodily movement produced by skeletal muscles that results in energy expenditure, ranging from structured exercise to daily tasks like walking or gardening. Achieving and maintaining a physically active lifestyle is not a single decision but a process that unfolds over time. Successful, long-term behavior change occurs in predictable, measurable steps. Understanding which of these steps you currently occupy is highly beneficial, as it allows you to apply the right strategies at the right time for successful habit formation.
The Stages of Change Model for Physical Activity
The framework used by health professionals to define the progression of physical activity adoption is the Transtheoretical Model (TTM), often called the Stages of Change Model. This model explains how people move through different levels of motivation and readiness when modifying a behavior like exercise. The TTM recognizes that change is a cyclical process, meaning people may move back and forth between stages before achieving stability. Identifying an individual’s specific stage allows health interventions to be precisely tailored. The five core stages are Precontemplation, Contemplation, Preparation, Action, and Maintenance.
Recognizing the Need for Activity
Precontemplation
The initial phases of the model are defined by a lack of activity and the cognitive barriers preventing change. The first stage, Precontemplation, describes individuals who have no intent to start exercising regularly in the foreseeable future, typically defined as the next six months. People in this stage may be unaware of the health benefits or may overestimate the perceived costs of changing their habits. They may dismiss the idea of exercise due to feelings of denial or demoralization.
Contemplation
The next stage, Contemplation, begins when an individual recognizes the need for change and starts seriously thinking about adopting a physical activity routine. The defining characteristic is the intent to start exercising within the next six months, though no firm commitment has been made yet. People in this stage weigh the “pros” of becoming active against the “cons,” a process known as decisional balance. While they acknowledge their sedentary lifestyle, they are still hesitant and have not yet committed to a definite plan.
Planning the Transition to Exercise
The third stage, Preparation, represents the bridge between intention and actual consistent activity. Individuals in this phase are actively planning to begin regular physical activity in the immediate future, usually within the next 30 days. This stage is defined by specific preparatory actions, such as researching local gyms, purchasing new athletic clothing, or consulting a healthcare professional for advice. The person is gathering the necessary resources and making logistical arrangements to support the upcoming lifestyle change. While they may engage in minor, sporadic activity, they are not yet meeting recommended guidelines.
Implementing and Sustaining Activity
Action
The fourth stage, Action, is where the behavioral change becomes visible, as the individual begins actively engaging in physical activity at the recommended level. This stage is marked by consistent, structured exercise that has been ongoing for less than six months. The Action stage demands the most significant commitment of time and energy, and relapse is most common because the new habit is not yet fully ingrained. To progress, individuals must actively employ strategies like self-reinforcement and problem-solving to maintain their new routine.
Maintenance
The final stage, Maintenance, is achieved once the person has consistently met the physical activity guidelines for six months or longer. At this point, the new behavior has become a stable part of their lifestyle, and the risk of reverting to old habits is significantly lower. The focus shifts from preventing initial relapse to preventing boredom and integrating the activity into one’s identity to sustain the long-term commitment. People in Maintenance are confident in their ability to continue their routine, even when faced with challenges or setbacks.