Exercise: Processes of Change

The following experiences can affect the exercise habits of some people. Think of similar experiences you may be currently having or have had during the past month. Then rate how frequently the event occurs by circling the appropriate number. Please answer using the following 5-point scale:

1 = Never
2 = Seldom
3 = Occasionally
4 = Often
5 = Repeatedly

Consciousness Raising
1.	I read articles about exercise in an attempt to learn more about it.
2.	I look for information related to exercise.
3.	I find out about new methods of exercising.
Dramatic Relief
1.	I get upset when I see people who would benefit from exercise but choose not to exercise.
2.	I am afraid of the consequences to my health if I do not exercise.
3.	I get upset when I realize that people I love would have better health if they exercised.
Environmental Reevaluation
1.	I realize that if I don’t exercise regularly, I may get ill and be a burden to others. I think that my exercising regularly will prevent me from being a burden to the healthcare system.
2.	I think that regular exercise plays a role in reducing health care costs.
Self Reevaluation
1.	I feel more confident when I exercise regularly.
2.	I believe that regular exercise will make me a healthier, happier person.
3.	I feel better about myself when I exercise.
Social Liberation
1.	I have noticed that many people know that exercise is good for them.
2.	I am aware of more and more people who are making exercise a part of their lives.
3.	I have noticed that famous people often advertise the fact that they exercise regularly.
Counterconditioning
1.	When I feel tired, I make myself exercise anyway because I know I will feel better afterwards.
2.	Instead of taking a nap after work, I exercise.
3.	Instead of relaxing by watching TV or eating, I take a walk or exercise.
Helping Relationships
1.	I have a friend who encourages me to exercise when I don’t feel up to it. I have someone who encourages me to exercise.
2.	My friends encourage me to exercise.
Reinforcement Management
1.	One of the rewards of regular exercise is that it improves my mood.
2.	I try to think of exercise as a time to clear my mind as well as a workout for my body.
3.	If I engage in regular exercise, I find that I get the benefit of having more energy.
Self Liberation
1.	I tell myself that I can keep exercising if I try hard enough.
2.	I make commitments to exercise.
3.	I believe that I can exercise regularly.
Stimulus Control
1.	I keep a set of exercise clothes conveniently located so I can exercise whenever I get the time.
2.	I use my calendar to schedule my exercise time.
3.	I make sure I always have a clean set of exercise clothes.

Reference

Nigg, C.R., Norman G.J., Rossi, J.S. & Benisovich, S.V. (March, 1999). Processes of exercise behavior change: Redeveloping the scale. Poster presented at SBM. San Diego, CA.