ExRx.net : Exercise Adherence Techniques

Achieve your goals

Understand the real underlying objectives behind goals
- If objectives can be achieved more effectively
  - Re-evaluate goal
Outcome goals
- e.g. reduce 5 pounds of fat or jump 1" higher
- Set outcome goals so compatible behavioral goals can be set
- Set short term and long term outcome goals
- Test progress toward outcome goal regularly
  - Adjust behavioral goal based on progress of outcome goal
- Minimize psychological focus on outcome goal
  - less real control
  - discouragement is likely if outcome goal is not achieved
Behavioral goals
- Choose specific behavioral goals
  - Mode of exercise, frequency (days), duration (time), intensity
  - e.g. weight training, 4 times per week (MTTF), 30 minutes (6:30 PM), 8-12 reps to volitional fatigue
- Have a back up plan
  - e.g. exercise at 8:30 PM if 6:30 PM is not feasible
  - Understand potential obstacles from past experiences
  - Try not to use back up plan unless necessary
  - Walk, run stairs, or perform calisthenics when away from home
  - Forgive yourself if you drop out
    - Evaluate reasons for drop out
    - Adjust plan to prevent future drop outs
    - Recommit to new plan
- More control of success than outcome goals
- Plan ahead
  - Weekly or Monthly workout schedule
  - Pack workout bag night before
Set realistic goals
- re-evaluate plan if you are not certain you can achieve behavioral goals

Enjoyable activity
Develop a sense of mastery
Gradual, progressive changes
- Start at lower intensity
- Start at lower duration
Positive feedback
Individualized

Share goals with those close to you
- others that are likely to ask you about your progress
- when you are weak, you know they know you should be exercising
- minimize future personal conflict or misunderstandings
  - They understand the importance of your goal and the time you have set aside for it.
Write goals where they are in view everyday
- refrigerator, mirror, date book, etc.
Establish a routine
- Plan to exercise about the same time each day
  - Becomes a habit
- Write workout times in your planner as you would an appointment
  - Set recurring alarms on your watch or PDA
- Agree to exercise for 5 minutes if you should ever not feel like exercising
  - Most likely you will feel like exercising after getting ready and warmed up
Personal fitness contracts
- sign with witness
  - fitness professional or peer

Take one step at a time

Activity and exercise diary or log
- Activity throughout day
- Exercise
  - Weight training, aerobics, stretching, plyometrics, recreational activities, sports
Electronic monitoring
- Pedometer, heart rate monitor, stop watch
Regular fitness tests
Diet
- Log
- Exchange list check list
- Computerized analysis

Perform a variety of exercises and activities
- Try new activity
  - purchase instructional book, take class, or ask help from friend
  - Take turns for one family member to choose a family activity every week
- Change weight training workouts every month
Vary routes or trails
Exercise at the gym and at home
- Home equipment
  - Purchase equipment that matches your preferences
  - Treadmills and strength training equipment is more likely to be used regularly
Utilitarian exercise
- Walk to the store
- Walk the dog
- Yard work
- Choose physical activities for family time, date, or social function

Peer or family support
Training partner
Mentor or others in focus group
Friendly competition
Social contact
- Class setting
  - Group or around other people
- Telephone contact, mailing, computer based

Adventure vacation
Competition
Work or insurance incentive programs
- external incentive (extrinsic) needs to transfer to internal satisfaction (intrinsic)

Exercise Adherence Techniques