- The Transtheoretical Model (TTM), Prochaska & DiClemente (1983) described 5 stages of behavior change: precontemplation, contemplation, preparation, action, and maintenance. Movement through stages involves how people think about exercise, themselves, and aspects of the environment that influence exercise behavior. Lowther, Mutrie, & Scott (2007) found that self-liberation appears to be important for helping people move through each of the stages. Self-liberation includes a person’s commitment to exercise (such as developing a daily exercise plan), and recalling past success with becoming more active. Marcus & Forsyth (2003) developed educational and motivational pamphlets tailored for progressing through each TTM stage of change involving exercise motivation. For example, in the early stages self-reevaluation would consider whether being inactive is in line with one’s values. And counterconditioning would encourage a walk after dinner rather than watching TV. Also, in reference to Decision Making Theory from Janis & Mann, (1977) individuals in the early stages of change perceive more barriers to exercise than those in later stages. In later stages of exercise motivation people feel the benefits outweigh the negatives associated with exercise. For example, in later stages benefits such as better weight management, improved cholesterol levels, stress relief outweigh early barriers like time consuming, dislike getting hot and sweaty, etc..
- The Social Ecological Model, McLeroy, et.al. (1988) & Sallis, et.al. (2012), suggests that exercise adherence is influenced by our thoughts, feelings, and beliefs, as well as factors in the social environment (media, social expectations for physical activity), the exercise environment (such as sidewalks, parks & trails), and by polices and regulations (such as physical education requirements). The social ecological approach to exercise advocates increased physical activity possibilities close to home, like parks, fitness clubs, walking and biking trails for active safe transportation and recreation that would limit use of cars.
- Relapse Prevention Model, Marlatt & Gordon (1985), helps in sticking with exercise after lapses in maintaining the fitness plan. After not working out for weeks or months due to any number of problems or barriers such as depression, anxiety, injury, vacation, bad weather, etc., many people give up on their fitness program. The Relapse Prevention Model encourages individuals to view breaks from exercise as normal, but temporary, and to have coping strategies that help avoid daily missed workouts or long term breaks. For example, a bike ride after work was planned, but it is raining. An alternative plan would be following along with a aerobic workout video at home. And long hours at work might lead to shorter exercise workouts and taking the work stairs frequently, until normal hours return.