Why Study Exercise

Behavior?Despite the current societal emphasis on

fitness, most American adults do not exercise regularly, and only half of those who begin

exercise programs continue their participation.

Why Exercise Behavior and Adherence Are Important

60% of adults are sedentary.50% of youth (ages 12-21) do not participate in regular physical activity.

25% of children and adults report doing no physical activity.Only 15% of adults participate in vigorous and frequent activity.

Only 10% of sedentary adults are likely to begin a program of regular exercise within a year.

(continued)

Why Exercise Behavior and Adherence Are Important

Among boys and girls physical activity declines steadily through adolescence.

Physical inactivity is more prevalent among women, African Americans, and Hispanics, as well as older and less affluent adults.

50% of people starting an exercise program will drop out within 6 months.Daily attendance in physical education classes dropped from 42% to 25% between 1990 and 1995.

Reasons to Exercise

Weight control

Reduced risk of cardiovascular diseaseReduction in stress and depression

Enjoyment

Building self-esteem

Socializing

Individual Barriers to Physical Activity

Lack of time, energy, or motivation

Excessive cost

Illness/injury

Feeling uncomfortable

Lack of skill

Fear of injury

The Problem of Exercise Adherence

Strategies for Enhancing Adherence to Exercise

Environmental approaches

Reinforcement approaches

Goal–setting and cognitive approaches

Decision–making approaches

Social–support approaches

Five Categories of Techniques

Category 1

Environmental Approaches

Verbal, physical, or symbolic cues that initiate behaviors (e.g., posters, running shoes by bed).

Prompts

Participants enter into a contract with their exercise leader.

Contracting

Give participants more choice in activity selection and program decisions.

Perceived choice

Category 2

Reinforcement Approaches

Rewards improve attendance but must be provided throughout the length of the program.

Rewards for attendance and participation

Providing feedback to participants on their progress has positive motivational effects.

Feedback

Participants keep written records of their physical activity.

Self-monitoring

Category 3

Goal–Setting and Cognitive Approaches

Exercise-related goals should be

Goal setting should be used to motivate individuals.

–self-set rather than instructor-set,

–flexible rather than fixed, and

–time-based rather than distance-based.

Category 3

Goal–Setting and Cognitive Approaches

Dissociative strategies emphasize external distractions and produce significantly higher levels of exercise adherence than associative strategies focusing on internal body feedback.

Cognitive techniques

Category 4

Decision–Making Approaches

Involve exercisers in decisions regarding program structure.

Completing a decision balance sheet to increase awareness of the costs and benefits of participating in an exercise program can enhance exercise adherence.

Develop balance sheets

Category 4A Decision Balance Sheet

Category 5

Social–Support Approaches

An individual’s (e.g., spouse’s, family member’s, friend’s) favorable attitude toward another individual’s involvement in an exercise program.

Social support

Category 5

Social–Support Approaches

Participate in a small group, use personalized feedback, and develop a buddy system to enhance social support.