Exercise Adherence Techniques

Set goals

• Understand the real underlying objectives behind goals
  • If objectives can be achieved more effectively
    • Re-evaluate goal
• Outcome goals
  • eg: 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
      • eg: weight training, 4 times per week (MTTF), 30 minutes (6:30 PM), 8-12 reps to volitional fatigue
    • Begin with small and very achievable goals
      • eg: Walk for 5 minute upon waking
      • It's more important to establish a routine than exercise with any significant duration or intensity
    • Plan on exercises at regular time
      • Consider exercising in the morning when there are fewer distractions
      • Some may find it more convenient to exercise in the evening after work
    • Plan on exercises every day so it becomes a habit
  • Have a back up plan
    • eg: 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

Choose ideal exercise program

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

Commit to goals

• 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

Monitor yourself

• 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

Use diversions

• Television, music, book, magazine

Variety

• 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

Social Support

• 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

Prepare for special activity

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