{"id":1714,"date":"2020-08-25T12:02:32","date_gmt":"2020-08-25T12:02:32","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1714"},"modified":"2025-11-04T14:17:23","modified_gmt":"2025-11-04T14:17:23","slug":"how-to-maintain-health-behaviours-long-term","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/zh\/2020\/08\/how-to-maintain-health-behaviours-long-term\/","title":{"rendered":"<strong>\u5982\u4f55\u957f\u671f\u4fdd\u6301\u5065\u5eb7\u884c\u4e3a\uff1f<\/strong>"},"content":{"rendered":"<p>\u7531\u6ce2\u5170\u534e\u6c99\u793e\u4f1a\u79d1\u5b66\u4e0e\u4eba\u6587\u5927\u5b66\u548c\u6fb3\u5927\u5229\u4e9a\u79d1\u5ef7\u5927\u5b66\u7684\u591a\u7c73\u5c3c\u5361\u00b7\u5938\u65af\u5c3c\u5361\uff08Dominika Kwasicka\uff09\u64b0\u7a3f<\/p>\n<p><a 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href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21196792\">\u66f4\u5177\u6311\u6218\u6027<\/a>\u3002\u5065\u5eb7\u5fc3\u7406\u5b66\u4e2d\u7684\u4e00\u4e2a\u5927\u95ee\u9898\u662f\uff0c\u4e3a\u4ec0\u4e48\u7ef4\u6301\u5982\u6b64\u56f0\u96be\u3002<\/p>\n<p>\u4e3a\u4e86\u56de\u7b54\u8fd9\u4e2a\u95ee\u9898\uff0c\u6211\u4eec\u5c0f\u7ec4\u7814\u7a76\u4e86\u89e3\u91ca\u4eba\u4eec\u5982\u4f55\u6539\u53d8\u5e76\u968f\u540e\u4fdd\u6301\u79ef\u6781\u7684\u5065\u5eb7\u53d8\u5316\u7684\u7406\u8bba\uff0c\u4f8b\u5982\uff0c\u6212\u70df\u548c\u53d8\u5f97\u66f4\u6d3b\u8dc3\u3002\u6211\u4eec\u786e\u5b9a\u4e86<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2016.1151372\">100\u79cd\u7406\u8bba<\/a>\u6765\u89e3\u91ca\u4eba\u4eec\u5982\u4f55\u6539\u53d8\u884c\u4e3a\u5e76\u7ef4\u6301\u8fd9\u4e9b\u53d8\u5316\u3002\u5bf9\u4e8e\u4fc3\u8fdb\u5065\u5eb7\u7684\u4eba\u6765\u8bf4\uff0c\u597d\u6d88\u606f\u662f\uff0c\u8fd9100\u79cd\u7406\u8bba\u53ef\u4ee5\u6982\u62ec\u4e3a\u4e94\u4e2a\u5173\u952e\u4e3b\u9898\uff0c\u9700\u8981\u89e3\u51b3\u8fd9\u4e9b\u4e3b\u9898\u624d\u80fd\u5b9e\u73b0\u8fd9\u4e00\u6301\u4e45\u7684\u6539\u53d8\u3002<\/p>\n<p><!--more--><\/p>\n<ol>\n<li>\u5f53\u6211\u4eec\u5f00\u59cb\u65b0\u7684\u5065\u5eb7\u884c\u4e3a\u65f6\uff08\u4f8b\u5982\uff0c\u52a0\u5165\u5065\u8eab\u623f\u3001\u5f00\u59cb\u6162\u8dd1\u3001\u5065\u5eb7\u996e\u98df\u3001\u907f\u514d\u5feb\u9910\u6216\u8fc7\u91cf\u996e\u9152\uff09\uff0c<strong>\u4fdd\u6301\u52a8\u673a<\/strong>\u975e\u5e38\u91cd\u8981\u3002\u6beb\u4e0d\u5947\u602a\uff0c\u6211\u4eec\u7684\u52a8\u673a\u5bf9\u4e8e\u5efa\u7acb\u957f\u671f\u7684\u884c\u4e3a\u6539\u53d8\u4e5f\u662f\u81f3\u5173\u91cd\u8981\u7684\u3002<a href=\"http:\/\/practicalhealthpsychology.com\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/\">\u52a8\u673a\u4f1a\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb\u800c\u6ce2\u52a8<\/a>\uff0c\u4e3a\u4e86\u4fdd\u6301\u65b0\u7684\u5065\u5eb7\u884c\u4e3a\uff0c\u6211\u4eec\u9700\u8981\u5236\u5b9a\u6709\u6548\u7684\u7b56\u7565\uff0c\u5373\u4f7f\u5728\u52a8\u673a\u4e0b\u964d\u65f6\u4e5f\u80fd\u7ef4\u6301\u65b0\u7684\u5065\u5eb7\u884c\u4e3a\u3002\u5f53\u4f60\u9762\u4e34\u6f5c\u5728\u7684\u969c\u788d\u65f6\uff0c\u53ef\u4ee5\u901a\u8fc7<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17437199.2013.766832\">\u8ba1\u5212<\/a>\u4f60\u80fd\u505a\u4e9b\u4ec0\u4e48\u6765\u505a\u5230\u8fd9\u4e00\u70b9\u3002\u4f8b\u5982\uff0c\u901a\u8fc7\u5236\u5b9a\u4e00\u4e2a\u8ba1\u5212 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href=\"http:\/\/practicalhealthpsychology.com\/2019\/01\/motivation-and-the-first-steps-toward-physical-activity\/\">\u4f53\u529b\u6d3b\u52a8\u6c34\u5e73<\/a>\u662f\u5426\u5b58\u5728\u95ee\u9898\uff0c\u4f60\u9700\u8981\u4e86\u89e3\u81ea\u5df1\u6bcf\u5929\u7684\u6d3b\u8dc3\u7a0b\u5ea6\u3002\u4f60\u53ef\u4ee5\u4f7f\u7528\u624b\u673a\u5e94\u7528\u7a0b\u5e8f\u6765\u67e5\u770b\u4f60\u6bcf\u5929\u8d70\u4e86\u591a\u5c11\u6b65\uff0c\u6216\u8005\u4f60\u53ef\u4ee5\u8bb0\u4e0b\u4f60\u6bcf\u5929\u6d3b\u52a8\u7684\u5206\u949f\u6570\uff0c\u8bb0\u5f55\u6d3b\u52a8\u7684\u5f3a\u5ea6\u3002<a href=\"https:\/\/www.who.int\/dietphysicalactivity\/factsheet_adults\/en\/\">\u4e16\u754c\u536b\u751f\u7ec4\u7ec7\u7684\u6307\u5bfc\u65b9\u9488\u8bf4<\/a>\uff0c\u6211\u4eec\u6bcf\u5929\u9700\u8981\u5927\u7ea630\u5206\u949f\u7684\u4e2d\u7b49\u5f3a\u5ea6\u7684\u4f53\u529b\u6d3b\u52a8\uff0c\u5982\u679c\u4f60\u610f\u8bc6\u5230\u4f60\u8fdc\u8fdc\u6ca1\u6709\u8fbe\u5230\u8fd9\u4e9b\u6307\u5bfc\u65b9\u9488\uff0c\u90a3\u4e48\u4f60\u9700\u8981<a href=\"http:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\">\u8ba1\u5212<\/a>\u5982\u4f55\u6539\u53d8\u5b83\uff0c\u4ee5\u4fdd\u6301\u6b63\u5e38\u7684\u6d3b\u52a8\uff0c\u5373\uff0c\u6307\u5b9a\u4f60\u5c06\u5728\u4f55\u65f6\u3001\u4f55\u5730\u4ee5\u53ca\u5982\u4f55\u8fdb\u884c\u8fd9\u4e9b\u66f4\u6539\u3002<\/li>\n<li>\u5fc3\u7406\u548c\u8eab\u4f53<strong>\u8d44\u6e90<\/strong>\u5bf9\u4e8e\u7ef4\u6301\u5065\u5eb7\u884c\u4e3a\u6539\u53d8\u975e\u5e38\u91cd\u8981\u3002\u4f8b\u5982\uff0c\u5f53\u4f60\u611f\u89c9\u884c\u52a8\u8fdf\u7f13\u3001\u538b\u529b\u5927\u3001\u7cbe\u529b\u4e0d\u8db3\u6216\u524d\u4e00\u5929\u665a\u4e0a\u51e0\u4e4e\u7761\u4e0d\u7740\u89c9\u65f6\uff0c\u5c31\u5f88\u96be\u4fdd\u6301\u5065\u5eb7\uff08\u953b\u70bc\u3001\u5403\u5f97\u597d\uff09\u3002\u4fdd\u6301\u5065\u5eb7\u7684\u884c\u4e3a\u9700\u8981\u5145\u8db3\u7684\u5fc3\u7406\u8d44\u6e90\uff0c\u8fd9\u610f\u5473\u7740\u611f\u89c9\u7cbe\u529b\u5145\u6c9b\u3001\u4f11\u606f\u3001\u6ca1\u6709\u538b\u529b\u3002\u7269\u8d28\u8d44\u6e90\u4e5f\u5f88\u91cd\u8981\uff1b\u6211\u4eec\u9700\u8981\u5728\u6211\u4eec\u5468\u56f4\u5efa\u7acb\u57fa\u7840\u8bbe\u65bd\u4ee5\u5b9e\u73b0\u5065\u5eb7\u751f\u6d3b\u3002\u4f8b\u5982\uff0c\u5982\u679c\u6211\u4eec\u4e0d\u5bb9\u6613\u83b7\u5f97\u5065\u5eb7\u98df\u54c1\uff0c\u6211\u4eec\u5c31\u65e0\u6cd5\u5403\u5f97\u597d\uff1b\u5982\u679c\u6211\u4eec\u6839\u672c\u65e0\u6cd5\u83b7\u5f97\u836f\u7269\uff0c\u6211\u4eec\u5c31\u65e0\u6cd5\u670d\u7528\u836f\u7269\u3002\u5fc3\u7406\u548c\u8eab\u4f53\u8d44\u6e90\u786e\u4fdd\u6211\u4eec\u80fd\u591f\u4fdd\u6301\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u3002<\/li>\n<li><strong>\u4e60\u60ef<\/strong>\u2014\u2014\u6bcf\u4e2a\u4eba\u90fd\u5728\u8c08\u8bba\u4e60\u60ef\uff0c\u666e\u901a\u4eba\u5bf9\u4e60\u60ef\u7684\u7406\u89e3\u4e0e\u5fc3\u7406\u5b66\u5bb6<a href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/habit\">\u7565\u6709\u4e0d\u540c<\/a>\u3002\u5bf9\u4e8e\u5065\u5eb7\u5fc3\u7406\u5b66\u5bb6\u6765\u8bf4\uff0c\u5bf9\u4e8e\u5065\u5eb7\u5fc3\u7406\u5b66\u5bb6\u6765\u8bf4\uff0c\u5f53\u67d0\u4eba\u9488\u5bf9\u7279\u5b9a\u60c5\u51b5\u6301\u7eed\u505a\u4e00\u4e9b\u4e8b\u60c5\u4ee5\u8fbe\u5230\u7406\u60f3\u7684\u7ed3\u679c\u65f6\uff0c\u5c31\u4f1a\u5f62\u6210<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2013.876238\">\u4e60\u60ef\u5173\u8054<\/a>\u3002\u5438\u70df\u6216\u6df1\u591c\u8fdb\u98df\u7b49\u574f\u4e60\u60ef\u5f88\u96be\u6539\u53d8\uff0c\u56e0\u4e3a\u5b83\u4eec\u53ef\u80fd\u4f1a\u6210\u4e3a\u6211\u4eec\u81ea\u7136\u800c\u7136\u3001\u4e0d\u5047\u601d\u7d22\u7684\u9ed8\u8ba4\u9009\u62e9\u3002\u4e3a\u4e86\u4fdd\u6301\u5065\u5eb7\u884c\u4e3a\u7684\u6539\u53d8\uff0c\u6211\u4eec\u9700\u8981\u6539\u6389\u574f\u4e60\u60ef\u5e76\u517b\u6210\u597d\u4e60\u60ef\uff0c\u5fc3\u7406\u5b66\u4e3a\u6211\u4eec\u63d0\u4f9b\u4e86\u4e00\u4e9b\u5173\u4e8e\u5982\u4f55\u505a\u5230\u8fd9\u4e00\u70b9\u7684<a href=\"http:\/\/practicalhealthpsychology.com\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/\">\u53ef\u884c\u7684\u89e3\u51b3\u65b9\u6848<\/a>\u3002\u65b0\u7684\u79ef\u6781\u4e60\u60ef\u901a\u5e38<a 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