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Scenes from the Cancer Prevention Research Center

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.