would be applicable for the aforementioned desired behavioral change are the Social Cognitive Theory by Albert Bandura, Theory of Planned Behavior and Transtheoretical model. The Social Cognitive theory recognizes the role of environment in an individual’s behavior modification. It shows that the interaction between environment, cognition and behavior is the primary factor influencing the initiation and maintenance of a behavior change. With this theory, smoking cessation can be initiated by lessening one’s exposure to environmental factors that encouragessmoking and increasing physical activity can bethrough integrating oneself to environment which would promote physical activity. The latter could be through involvement to fun runs, sports clubs, and the likes. Theory of planned behavior, on the hand, highlights the individual’s intention as the primary control in doing a certain behavior. The intention of an individual identifies the density of self-control that he/ she can exert in order to modify a certain behavior. The model also shows that an individual’s intention is affected by several internal and external factors.As such, clarity and strength of one’s intentions are crucial in order for the change in behavior to occur. Finally, the Transtheoretical model helps an individual identify the stages of a behavior change. It provides an individual an idea on the progress of his/ her behavior modification. In the case of smoking cessation and increasing physical activity, this theory can help in providing an overall view of one’s progress in attaining his/ her predetermined objective.
Increase time and type of physical activity by increments. For instance, as a starter, walking early in the morning or before going to bed for 15 to 30 minutes. Increase the time in increments of 15 minutes every other day. The type of activity can be changed from light to moderate to heavy.
The measurement of progress can be done in a form of diary or calendar