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Transtheoretical Model
Stages of Change - Short Form

"CPRC - A research organization dedicated to helping people change their behavior for living longer, healthier lives"

Exercise: Stages of Change - Short Form

Regular Exercise is any planned physical activity (e.g., brisk walking, aerobics, jogging, bicycling, swimming, rowing, etc.) performed to increase physical fitness.  Such activity should be performed 3 to 5 times per week for 20-60 minutes per session.  Exercise does not have to be painful to be effective but should be done at a level that increases your breathing rate and causes you to break a sweat.


Do you exercise regularly according to that definition?

  • Yes, I have been for MORE than 6 months.

  • Yes, I have been for LESS than 6 months.

  • No, but I intend to in the next 30 days.

  • No, but I intend to in the next 6 months.

  • No, and I do NOT intend to in the next 6 months.


  • answered with choice #1: stage = Maintenance

  • answered with choice #2: stage = Action

  • answered with choice #3: stage = Preparation

  • answered with choice #4: stage = Contemplation

  • answered with choice #5: stage = Precontemplation



Norman, G.J., Benisovich, S.V., Nigg, C.R. & Rossi, J.S., (March, 1998). Examining three exercise staging algorithms in two samples. Poster presented at SBM. New Orleans, LA.

Marcus, B.H., Selby, V.C., Niaura, R.S., & Rossi, J.S. (1992). Self-efficacy and the stages of exercise behavior change. Research Quarterly for Exercise and Sport, 63, 60-66.

For more information about this measure contact:

Claudio Nigg, Ph.D.