Month | Session content |
---|---|
1 | Initial consultation |
Review current health | |
Explore knowledge on PA and educate on the PA guidelines | |
Reflect and compare current PA levels with PA guidelines | |
Cost-benefit analysis and mental imagery of two alternate futures | |
Provide information about local PA services | |
Introduce and demonstrate illustrated exercise booklet | |
Plan weekly physical activities | |
Barriers and facilitators of completing the PA plan | |
Identify people who can provide social support | |
PA goal setting | |
Rate commitment and confidence ratings towards meeting goals | |
Provide and discuss the use of PA diaries and pedometers | |
Document a signature of commitment | |
2 | Follow-up session 1 |
Reflect on PA diaries and goal achievement and adapt plans and goals accordingly. | |
Problem solve high-risk situations and write “if then” plans. | |
Encourage the use of self-monitoring tools and accessing social support | |
3 | Follow-up session 2: |
Reflect on PA diaries, goal achievement, if then plans, and adapt plans and goals accordingly. | |
Introduce relapse prevention strategies (i.e. monitoring tools, reflecting on past successes, recovering from lapses, planning coping strategies). | |
Building new habits (i.e. building knowledge of habit formation, discussing poor PA habits, keeping a habit diary) | |
Rewarding good PA behaviours | |
Reflecting on enjoyment gained from being more active | |
4 & 5 | Follow-up session 3 & 4 |
Reflect on PA diaries, goal achievement, if then plans, and adapt plans and goals accordingly. | |
Identifying and planning for possible changes in life circumstances | |
Identifying plans to over-ride old PA habits | |
Discussing stress management | |
Planning for mentally challenging times | |
6 | Follow up session 5 |
Reflect on PA diaries, goal achievement, if then plans, and adapt plans and goals accordingly. | |
Reflect on self-regulation skills | |
Plan how people intend to keep physically active after KAPAs end | |
Reflect on achievements and give praise | |
Sign a pledge of commitment |