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
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,
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,
For more information about this measure
Claudio Nigg, Ph.D.