Exploring Behaviour Change Through Physical Activity and Sport

This report investigates the relationship between physical activity, sport, and behaviour change. It begins by defining physical activity and its importance in modern life, then examines various behaviour theories, including self-determination theory, social cognitive theory, the COM-B model, and the health action process approach. The report then reflects on personal experiences of behaviour change through physical activity, detailing the impact of exercise, yoga, and meditation on stress reduction, mood, and overall well-being. It highlights the benefits of physical activity for both physical and mental health, emphasizing its role in improving quality of life and reducing the risk of various diseases. The conclusion summarizes the key findings, emphasizing the positive effects of physical activity on behaviour and health.

Behaviour Change for
Physical Activity

Table of Contents
INTRODUCTION ..........................................................................................................................3
MAIN BODY ..................................................................................................................................3
Behaviour change for physical activity and sport.......................................................................3
Behaviour theories for physical activity ....................................................................................3
Reflection of experience of behaviour change and its impact....................................................5
CONCLUSION ...............................................................................................................................6
REFERENCES................................................................................................................................7

INTRODUCTION
Behaviour of a person changes by physical activity as it helps in reducing problems ,
stress and people feel relax after doing physical activity. It is good for health and keeps mind
fresh. Physical activity is performed many times per week, which takes the body out of rest,
requires appropriate attire (Cherry, 2020).
MAIN BODY
Behaviour change for physical activity and sport
In today's world when people are so busty in doing their work and they have no time to
take rest, they should give some time to physical activity and sports. As it is important for every
person to give some time to exercise which will help in keeping body fit and also keeps mind
fresh and relax (Rigby and Ryan, 2018). Physical activity can be defined as body movement by
skeletal muscles, aerobic, muscle strengthening, bone strengthening and stretching. This helps in
keeping a person fit, once in a week an individual person should do exercise to stay healthy.
After doing work all the day a person needs some rest and this is the best way to feel relaxed and
comfortable (Arnautovska and et.al., 2018).
Individual person can play sports, like, badminton, cricket or any other according to
interest, this also helps in reducing stress and change behaviour of the person. These are some
ways by which mood can be refresh (Samdal and et.al., 2017).
Behaviour theories for physical activity
There are some behaviour theories that can be used like, self determination theory, social
cognitive theory, COM-B model and health action process approach (Van Cappellen and et.al.,
2018).
Self determination theory: According to this theory people are motivated to grow and
change by universal psychological needs. This theory suggest that people should become self
determined when their needs are fulfilled. It is a macro level theory for motivating human and
helps people in making decision. An individual person should be self motivated and take
initiatives for itself. People working whole day and after that they should give some time for
physical exercise and play sports according to their interest (Brown and et.al., 2020).

This theory helps an individual person in achieving independence, which helps in overall
well being of person and improves psychological health. There are generally three basic needs in
self determination theory, autonomy, competence and relatedness. Self determination is
combination of attitudes and abilities that helps person in setting goals for themselves and
focusing on how to achieve those goals. If a person want to be fit and feel relaxed then they
should take initiative like,start exercise or go for walk, playing in park like, badminton, cricket or
any other sport according to the interest. Everyone is having different choice but all should
spend some time in getting fresh and feel comfortable or relaxed (Cradock and et.al., 2021).
Cognitive theory: This approach helps in understanding behaviour of human and helps
in building confidence of individual person to do exercise or yoga, take part in sports activity.
The main focus of cognitive theory helps in determining emotion and behaviour of individual
person and helps in identifying personality of person. Many theorists believe that without these
theories it will be difficult in determining behaviour and emotion. This theory helps in
determining that change in behaviour of an individual person after doing physical activity
(Cristofaro, 2020).
Everyone should give some time for doing exercise weekly so that they will stay fit and
not face any problem. It is important for every person to do yoga or play sports for enjoyment.
Nowadays people are not having time for playing games or yoga because they are busy in their
work and mobile phones. So, it is necessary for each and every person to give some time to
health and leave their work at least for one day (Eisele and et.al., 2019).
COM- B model : It is a model which helps in identifying behaviour, this model is
widely used to determine change in behaviour of individual person. There are three factors that
are present in COM – B model i.e., capability, opportunity and motivation. This model helps in
motivating person to take initiative for doing physical activity and relaxing for some time. COM
– B model refers to capability, opportunity, motivation and behaviour (Gough and et.al., 2020).
This behavioural approach helps in identifying that whether behaviour of person changes
or not. When a person do physical activity like, exercise or yoga and after that mood of person
changes. Meditation can be done for improving concentration level and helps in feeling relaxing
(Rhodes and et.al., 2017).

Health action process approach : This approach helps suggests that adoption and
maintenance of health behaviour or change in mood of individual person. Health behaviour can
be defined as replacement of health compromising behaviours by doing physical exercise. This
approach helps in describing, predicting and explaining change in behaviour of person, it also
helps in motivating person that are assumed to describe individual changes. This helps in
improving health of people by motivating them to do exercise, yoga or meditation (Grimmett and
et.al., 2019).
Reflection of experience of behaviour change and its impact
Physical activity and sport helps in behavioural change because after doing physical
exercise mood of a person gets better and feel relaxed. As I am doing studies so I have to go to
college and I get tired. I get irritated as I have to do lot of college and also have top study for
getting good marks. In starting I was not able to manage my time and I get frustrated and due to
that I had problem of headache. After sometime, I start doing yoga and exercise daily for one
hour which help me in reducing stress and I feel relaxed and comfortable. Doing exercise in the
morning helps me in getting fresh whole day and I able to manage all my activities and complete
my work on time (Knittle and et.al., 2018).
For physical activity my parents suggested me to join yoga classes to reduce stress. I am
daily going to yoga classes and it helps me in staying fit and healthy, keep body and mind fresh.
After doing hard work all the day I need some rest and I spend my some time by playing outdoor
games like, badminton. It helps me in getting relax for some time and then I can study with
concentration and able to focus on my studies (Kunstler and et.al., 2018).
In some studies it has been noticed that physical exercise reduces problem behaviours and
changes nature or mood of persons such as, repetitive behaviour, off task behaviour, self injury,
disruptiveness and aggression.
Physical exercise helps me in changing my behaviour and now I feel good doing exercise
or yoga. As I am studying I am not able to focus on my study because I get tired and irritated,
this affect my marks and this is negative impact. So,I started meditation which help me in
concentrating on my studies and improving my marks. Meditation classes help me in focusing on
my goals and objectives,i learn new things and this help me in improving my knowledge.

Physical exercise and sport helps in changing behaviour of person as when I started doing
exercise, yoga and meditation it improve my mood and there is change in my behaviour. Earlier I
was frustrated and I get angry on my parents and it is also affecting my health. I was not able to
sleep properly and not eating food on time. Then, after sometime I join meditation classes which
helps me in reducing stress and then I am able to sleep and eating food properly. I am daily doing
exercise which help me in staying fit. Behaviour help in improving physical health such as,
maintain a healthy diet, engage in regular exercise, avoid all tobacco products, blood pressure,
cholesterol level. Physical exercise or activity will improve health and reduce the chancers of
risk of developing several disease like, diabetes, cancer, and other disease. Physical activity,
sport ,yoga all these give immediate benefit and long term benefits to person. Doing exercise
daily it helps in improving quality of life. Behaviour plays an important role in staying fit and
improving health of individual person.
I had suffered lot of problem in my life and after that when I join exercise classes, yoga
and meditation classes then I feel relax and comfortable. Now, I am able to manage my work and
complete my work on time. Physical activity helps me in achieving my goals and objectives, I
am able to concentrate on my study. I give advice to my friends and other people also to join
yoga and meditation classes to stay fit, healthy and safe. So, it is clear that physical activity and
sport helps person in staying healthy and fit. My health is improved and now I stay happy.
CONCLUSION
From the report it can be concluded that, physical exercise helps in changing behaviour
of person. It helps in improving weakness of an individual person and boost confidence. It also
improves health of a person and helps in staying fit. There are many relevant behavioural change
theories that help in improving health of a person and behaviour changes. Theories are, self
determination theory, social cognitive theory, COM -B model and health action process approach
are discussed.

REFERENCES
Books and Journals
Arnautovska, U., and et.al., 2018. Behaviour change techniques to facilitate physical activity in
older adults: what and how. Ageing & Society. 38(12). pp.2590-2616.
Brown, M. C., and et.al., 2020. The development of health behaviour change interventions for
childhood cancer survivors: the need for a behavioural science approach. Pediatric
Blood & Cancer. 67(9). p.e28500.
Cradock, K. A.,and et.al., 2021. Identifying Barriers and Facilitators to Diet and Physical
Activity Behaviour Change in Type 2 Diabetes Using a Design Probe
Methodology. Journal of Personalized Medicine. 11(2). p.72.
Cristofaro, M., 2020. “I feel and think, therefore I am”: An Affect-Cognitive Theory of
management decisions. European Management Journal. 38(2). pp.344-355.
Eisele, A., and et.al., 2019. Behaviour change techniques applied in interventions to enhance
physical activity adherence in patients with chronic musculoskeletal conditions: A
systematic review and meta-analysis. Patient education and counseling. 102(1). pp.25-
36.
Gough, A., and et.al., 2020. Physical activity and behaviour change: the role of distributed
motivation. Critical Public Health. 30(2). pp.153-165.
Grimmett, C., and et.al., 2019. Systematic review and meta-analysis of maintenance of physical
activity behaviour change in cancer survivors. International Journal of Behavioral
Nutrition and Physical Activity. 16(1). pp.1-20.
Knittle, K.,and et.al., 2018. How can interventions increase motivation for physical activity? A
systematic review and meta-analysis. Health psychology review. 12(3). pp.211-230.
Kunstler, B. E., and et.al., 2018. Physiotherapists use a small number of behaviour change
techniques when promoting physical activity: A systematic review comparing
experimental and observational studies. Journal of science and medicine in sport. 21(6).
pp.609-615.
Rhodes, R. E.,and et.al., 2017. Physical activity: Health impact, prevalence, correlates and
interventions. Psychology & Health. 32(8). pp.942-975.
Rigby, C. S. and Ryan, R. M., 2018. Self-determination theory in human resource development:
New directions and practical considerations. Advances in Developing Human
Resources. 20(2). pp.133-147.
Samdal, G. B.,and et.al., 2017. Effective behaviour change techniques for physical activity and
healthy eating in overweight and obese adults; systematic review and meta-regression
analyses. International Journal of Behavioral Nutrition and Physical Activity. 14(1).
pp.1-14.
Van Cappellen, P., and et.al., 2018. Positive affective processes underlie positive health
behaviour change. Psychology & health. 33(1). pp.77-97.
Online

Cherry, K., 2020. Behaviour Change. [Online]. Available
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