The Change towards Physical Activity: a Long, Calm River?

Gary Geoffroy January 25, 2026 Health, physical activity

On the long and winding road to a regular physical activity routine, we are supposed to go through several stages over time. According to scientific theory, we move through these stages at varying speeds, progressively but with the possibility of “relapsing” back to earlier stages. These stages of change are pre-contemplation, contemplation, preparation, action, maintenance, and finally exit.

Here is a brief overview of the characteristics of each of these phases as applied to physical activity.

Pre-contemplation (“I can’t do/I won’t do”):

People in the pre-contemplation phase simply have no intention of changing their level of physical activity, regardless of their reasons or justifications. This could be because they don’t see the point in being more physically active, or because they see the point but are overwhelmed by constraints, such as a lack of time.

Contemplation (“I could do”):

In this phase people intend to increase their physical activity, but generally over a period of about six months. They do perceive a need for change and are aware of both the benefits (more energy, etc.) and the costs (less time to watch television, for example) associated with changing their lifestyle. However, while they are interested in the change, they are not yet committed to it.

Preparation (“I’ll do”):

People in the preparation phase have both the intention and the commitment to engage in physical activity in the very near future. For example, they may have started purchasing equipment, a gym membership, or already consulted a kinesiologist. It’s not uncommon at this stage to see small, irregular changes in their physical activity level. For instance, someone in preparation might have bought shoes and gone for a 20-minute walk immediately, but without any regularity.

Action (“I am doing”):

People who have started to engage in more physical activity on a regular basis are considered to be in the action phase. This phase is characterized by concrete and repeated changes to be more active within the last six months. Given the relative novelty of this active behavior, it is considered important to be particularly vigilant, as “relapses” are likely and should be anticipated.

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Author

Gary Geoffroy

After four years of medical studies in Guadeloupe and France, Gary decided to reorient himself to follow his passion for physical activity. He completed a bachelor's degree and then a master's degree in physical activity sciences at the University of Montreal. Today, he specializes in the science of behavior change, a discipline that aims to make physical activity more accessible, regular, and realistic for everyone. As the founder of Kinobi Conseil, he provides personalized support to people experiencing motivational difficulties when it comes to physical activity. He is also a clinical instructor at the Kinesiology Clinic of the University of Montreal, where he contributes to student training.