{"id":1197,"date":"2019-01-14T13:23:07","date_gmt":"2019-01-14T13:23:07","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1197"},"modified":"2025-11-04T14:28:37","modified_gmt":"2025-11-04T14:28:37","slug":"motivation-and-the-first-steps-toward-physical-activity","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/zh\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/","title":{"rendered":"<strong>\u52a8\u673a\u548c\u8eab\u4f53\u6d3b\u52a8\u7684\u7b2c\u4e00\u6b65<\/strong>"},"content":{"rendered":"<p>\u7531\u82ac\u5170\u8d6b\u5c14\u8f9b\u57fa\u5927\u5b66\u7684\u57fa\u6839\u00b7\u514b\u5c3c\u7279\u5c14\uff08Keegan Knittle\uff09\u64b0\u7a3f<\/p>\n<p>\u8fd9\u662f\u4e00\u4e2a\u6765\u81ea\u521d\u7ea7\u4fdd\u5065\u7684\u719f\u6089\u6545\u4e8b\uff1a\u4e00\u4e2a\u660e\u663e\u4f1a\u4ece\u66f4\u591a\u7684\u8eab\u4f53\u6d3b\u52a8\u4e2d\u53d7\u76ca\u7684\u4eba\u8d70\u8fdb\u8bca\u6240\u3002\u6211\u4eec\u8ba8\u8bba\u4e86\u4ed6\u4eec\u7684\u8eab\u4f53\u6d3b\u52a8\uff0c\u6700\u540e\uff0c\u8fd9\u4e2a\u4eba\u8bf4\u4ed6\u4eec\u53ea\u662f\u6ca1\u6709\u52a8\u673a\u53bb\u6539\u53d8\u3002\u4e34\u5e8a\u533b\u751f\u5e94\u8be5\u505a\u4ec0\u4e48\uff1f\u6211\u4eec\u600e\u6837\u624d\u80fd\u6fc0\u52b1\u8fd9\u4e2a\u4eba\u81f3\u5c11\u8003\u8651\u6539\u53d8\u4ed6\u4eec\u7684\u884c\u4e3a\u4ee5\u4f7f\u5176\u53d8\u5f97\u66f4\u597d\uff1f\u6216\u8005\u66f4\u597d\u7684\u662f\uff0c\u6211\u4eec\u5982\u4f55\u5e2e\u52a9\u4ed6\u4eec\u5f62\u6210\u79ef\u6781\u4e3b\u52a8\u7684\u826f\u597d\u610f\u613f\uff1f<\/p>\n<p><!--more--><\/p>\n<p>\u5728\u4e0e\u201c\u6ca1\u6709\u52a8\u673a\u201d\u7684\u4eba\u8fdb\u884c\u54a8\u8be2\u65f6\uff0c\u4e34\u5e8a\u533b\u751f\u901a\u5e38\u5148\u63d0\u4f9b\u6709\u5173\u8eab\u4f53\u6d3b\u52a8\u76ca\u5904\u7684\u4fe1\u606f\u3002\u4ed6\u4eec\u4e5f\u53ef\u80fd\u5efa\u8bae\u5f53\u4e8b\u4eba\u53d8\u5f97\u66f4\u52a0\u79ef\u6781\uff0c\u4f46\u5728\u8fd9\u6837\u505a\u65f6\uff0c\u53ef\u80fd\u4f1a\u5fd8\u8bb0\u8003\u8651\u4e2a\u4eba\u81ea\u5df1\u7684\u953b\u70bc\u504f\u597d\u3002\u867d\u7136\u8fd9\u4e9b\u4fe1\u606f\u548c\u63d0\u4f9b\u5efa\u8bae\u7684\u52aa\u529b\u662f\u51fa\u4e8e\u5584\u610f\uff0c\u4f46\u5b83\u4eec\u4e0d\u592a\u53ef\u80fd\u4ea7\u751f\u4efb\u4f55\u771f\u6b63\u7684\u6539\u53d8\u3002\u4e8b\u5b9e\u4e0a\uff0c<a 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href=\"http:\/\/practicalhealthpsychology.com\/2017\/03\/fear-is-a-bad-counselor\/\">\u6050\u5413\u60a3\u8005\u6539\u53d8<\/a>\u3002\u6050\u5413\u4eba\u4eec\u6539\u53d8\u7684\u52aa\u529b<a href=\"https:\/\/pdfs.semanticscholar.org\/4a85\/c5237647e72c930748dd70b62a7aae1869ca.pdf\">\u901a\u5e38\u662f\u65e0\u6548<\/a><u>\u7684<\/u>\uff0c\u9664\u975e\u4e2a\u4eba\u8ba4\u4e3a\u81ea\u5df1\u6709\u80fd\u529b\u505a\u51fa\u6539\u53d8\u3002\u56e0\u6b64\uff0c\u95ee\u9898\u4ecd\u7136\u5b58\u5728\uff1a\u6fc0\u52b1\u4eba\u4eec\u589e\u52a0\u8eab\u4f53\u6d3b\u52a8\u7684\u6700\u4f73\u65b9\u5f0f\u662f\u4ec0\u4e48\uff1f<\/p>\n<p>2018\u5e74\uff0c<a href=\"https:\/\/www.helsinki.fi\/en\/researchgroups\/behaviour-change-and-wellbeing\">\u6211\u4eec\u7684\u56e2\u961f<\/a>\u53d1\u8868\u4e86\u4e00\u4efd\u5927\u578b<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17437199.2018.1435299\">\u5143\u5206\u6790<\/a>\u62a5\u544a\uff0c\u8bd5\u56fe\u56de\u7b54\u8fd9\u4e2a\u95ee\u9898\u3002\u6211\u4eec\u9996\u5148\u7814\u7a76\u4e86100\u591a\u79cd\u4e0d\u540c\u7684\u8eab\u4f53\u6d3b\u52a8\u4fc3\u8fdb\u5e72\u9884\u63aa\u65bd\uff0c\u5e76\u786e\u5b9a\u4e86\u6bcf\u9879\u5e72\u9884\u63aa\u65bd\u6240\u5305\u542b\u7684\u884c\u4e3a\u6539\u53d8\u6280\u672f\u3002\u7136\u540e\uff0c\u6211\u4eec\u8bd5\u56fe\u786e\u5b9a\u54ea\u4e9b\u884c\u4e3a\u6539\u53d8\u6280\u672f\u5bfc\u81f4\u8eab\u4f53\u6d3b\u52a8\u52a8\u673a\u7684\u589e\u52a0\u3002\u7ed3\u679c\u63ed\u793a\u4e86\u4e24\u7ec4\u4e3b\u8981\u7684\u884c\u4e3a\u6539\u53d8\u6280\u672f\uff0c\u4f3c\u4e4e\u53ef\u4ee5\u589e\u52a0\u52a8\u529b\u3002<\/p>\n<p>\u7b2c\u4e00\u7ec4\u7531<a href=\"http:\/\/practicalhealthpsychology.com\/2018\/07\/self-regulation-from-theory-to-practice-supporting-your-patients-goals-for-change\/\">\u81ea\u6211\u8c03\u8282\u6280\u672f<\/a>\u7ec4\u6210\u3002\u5728\u6211\u4eec\u7684\u5206\u6790\u4e2d\uff0c\u81ea\u6211\u8c03\u8282\u6280\u672f\uff08\u5373\u5bf9\u8eab\u4f53\u6d3b\u52a8\u6c34\u5e73\u8fdb\u884c\u81ea\u6211\u76d1\u6d4b\u3001\u83b7\u5f97\u5bf9\u8868\u73b0\u7684\u53cd\u9988\u3001\u8bbe\u5b9a\u8eab\u4f53\u6d3b\u52a8\u76ee\u6807\u3001\u5236\u5b9a<a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\">\u884c\u52a8\u8ba1\u5212<\/a>\u4ee5\u53ca\u4f7f\u7528\u89e3\u51b3\u95ee\u9898\u7684\u7b56\u7565\u6765\u514b\u670d\u8eab\u4f53\u6d3b\u52a8\u7684\u969c\u788d\uff09\u90fd\u5bf9\u52a8\u673a\u4ea7\u751f\u4e86\u5f71\u54cd\u3002\u6b64\u5916\uff0c\u4f7f\u7528\u81ea\u6211\u76d1\u6d4b\u7684\u5e72\u9884\u63aa\u65bd\u52a0\u4e0a\u81f3\u5c11\u4e00\u9879\u5176\u4ed6\u81ea\u6211\u8c03\u8282\u6280\u672f\uff0c\u6bd4\u5176\u4ed6\u5e72\u9884\u63aa\u65bd\u66f4\u80fd\u63d0\u9ad8\u52a8\u673a\u3002\u4ee5\u5f80\u7684\u7814\u7a76\u8868\u660e\uff0c\u81ea\u6211\u8c03\u8282\u6280\u672f\u5728\u6539\u53d8\u884c\u4e3a\uff08\u5982<a href=\"https:\/\/ore.exeter.ac.uk\/repository\/bitstream\/handle\/10871\/13754\/Michie%20Abraham%20et%20al%20(2009)%20Effective%20techniques%20-%20diet%20and%20physical%20activity%20meta%20-%20Health%20Psychology.pdf?sequence=4\">\u8eab\u4f53\u6d3b\u52a8\u3001\u996e\u98df\u3001<\/a><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2017.00915\/full\">\u5438\u70df<\/a>\uff09\u65b9\u9762\u975e\u5e38\u91cd\u8981\uff0c\u6211\u4eec\u7684\u7814\u7a76\u8868\u660e\uff0c\u81ea\u6211\u8c03\u8282\u6280\u672f\u5728\u63d0\u9ad8\u52a8\u673a\u65b9\u9762\u4e5f\u975e\u5e38\u91cd\u8981\u3002\u56e0\u6b64\uff0c\u8ba9\u4eba\u4eec\u5c1d\u8bd5\u4e00\u4e9b\u81ea\u6211\u8c03\u8282\u6280\u672f\u53ef\u4ee5\u5e2e\u52a9\u4ed6\u4eec\u53d8\u5f97\u66f4\u6d3b\u8dc3\uff0c\u5e76\u4e14\u611f\u89c9\u66f4\u6709\u52a8\u673a\u3002<\/p>\n<p>\u7b2c\u4e8c\u7ec4\u5305\u62ec\u4e0e\u53c2\u52a0\u953b\u70bc\u8bfe\u7a0b\u76f8\u5173\u7684\u884c\u4e3a\u6539\u53d8\u6280\u672f\uff0c\u5305\u62ec\u5982\u4f55\u8fdb\u884c\u8eab\u4f53\u6d3b\u52a8\u7684\u6307\u5bfc\u3001\u793a\u8303\u4ee5\u53ca\u7ec3\u4e60\u65b0\u8eab\u4f53\u6d3b\u52a8\u6a21\u5f0f\u7684\u673a\u4f1a\u3002\u4f7f\u7528\u8fd9\u4e00\u7cfb\u5217\u6280\u672f\u7684\u5e72\u9884\u63aa\u65bd\uff0c\u4ee5\u53ca\u4eb2\u81ea\u6216\u5411\u7fa4\u4f53\u63d0\u4f9b\u7684\u5e72\u9884\u63aa\u65bd\uff0c\u5bfc\u81f4\u4e86\u8eab\u4f53\u6d3b\u52a8\u52a8\u673a\u7684\u589e\u52a0\u3002\u8fd9\u53ef\u80fd\u662f\u7531\u4e8e\u4ece\u57f9\u8bad\u8005\u90a3\u91cc\uff0c\u6216\u662f\u7531\u8bfe\u5802\u4e0a\u5176\u4ed6\u53c2\u4e0e\u8005\u63d0\u4f9b\u7684\u793e\u4f1a\u6bd4\u8f83\uff08\u548c\u5a31\u4e50\uff09\u7684\u673a\u4f1a\u4e2d\u5f97\u5230\u4e86\u793e\u4f1a\u652f\u6301\u3002\u867d\u7136\u5bf9\u4e8e\u4e00\u4e2a\u4e0d\u6d3b\u8dc3\u7684\u4eba\u6765\u8bf4\uff0c\u7acb\u5373\u53c2\u52a0\u96c6\u4f53\u953b\u70bc\u8bfe\u7a0b\u4f3c\u4e4e\u6709\u4e9b\u4ee4\u4eba\u751f\u754f\uff0c\u4f46\u8fd9\u6837\u505a\u5f88\u6709\u53ef\u80fd\u4f1a\u589e\u52a0\u4ed6\u4eec\u7684\u8eab\u4f53\u6d3b\u52a8\u52a8\u673a\u3002<\/p>\n<p>\u603b\u800c\u8a00\u4e4b\uff0c\u6ca1\u6709100%\u6210\u529f\u7684\u65b9\u6cd5\u53ef\u4ee5\u6fc0\u52b1\u4eba\u4eec\u79ef\u6781\u953b\u70bc\uff0c\u4f46\u6211\u4eec\u7684\u7814\u7a76\u8868\u660e\uff0c\u57f9\u517b\u81ea\u6211\u8c03\u8282\u80fd\u529b\u548c\u53c2\u52a0\u953b\u70bc\u8bfe\u7a0b\u53ef\u80fd\u662f\u4e00\u4e2a\u597d\u7684\u5f00\u59cb\u3002\u56e0\u6b64\uff0c\u4e0b\u6b21\u5f53\u60a8\u9047\u5230\u9700\u8981\u591a\u8fd0\u52a8\u4e00\u70b9\u7684\u5ba2\u6237\u6216\u60a3\u8005\u65f6\uff0c\u8bf7\u5c1d\u8bd5\u4ee5\u4e0b\u4e00\u4e9b\u5b9e\u7528\u6280\u5de7\u3002\u5b83\u4eec\u53ef\u80fd\u5e76\u4e0d\u9002\u5408\u6240\u6709\u4eba\uff0c\u4f46\u81f3\u5c11\u5b83\u4eec\u4f1a\u7ed9\u4f60\u66f4\u591a\u7684\u5de5\u5177\u6765\u6fc0\u52b1\u4ed6\u4eba\u3002\u5feb\u4e50\u6fc0\u52b1\uff01<\/p>\n<p>\u5b9e\u7528\u5efa\u8bae<\/p>\n<ol>\n<li><strong>\u76d1\u4fa7<\/strong><strong>\u3002<\/strong>\u8981\u6c42\u4e2a\u4eba\u4f7f\u7528<a href=\"https:\/\/www.clinicaladvisor.com\/10-fitness-apps-to-encourage-physical-activity\/slideshow\/2438\/\">\u5e94\u7528\u7a0b\u5e8f<\/a>\u3001<a href=\"https:\/\/uk.pcmag.com\/activity-trackers\/159\/guide\/the-best-fitness-trackers-of-2018\">\u6d3b\u52a8\u8ffd\u8e2a\u5668<\/a>\u6216<a 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