We all know exercise is important for us. It helps us lose weight, it eases depression, and may prevent many potentially lethal diseases.
So why can’t we get off the couch and actually do it?
According to Vicki Conn, associate dean for research and Potter-Brinton professor in the University of Missouri Sinclair School of Nursing, it’s because health professionals spend too much time telling us why to exercise and not how to work it into our busy schedules.
Shifting focus
“The focus needs to shift from increasing knowledge about the benefits of exercise to discussing strategies to change behaviors and increase activity levels. The common approach is to try and change people’s attitudes or beliefs about exercise and why it’s important, but that information isn’t motivating. We can’t 'think' ourselves into being more active,” said Conn.
In a new study conducted by Conn and other University of Missouri researchers, healthy adults who received interventions focused on behavior-changing strategies significantly increased their physical activity levels, while adults who received interventions based on cognitive approaches -- which try to change knowledge and attitudes -- did not tend to exercise more.
Behavior strategies include feedback, goal setting, self-monitoring, exercise prescription and stimulus or cues.
Conn said self-monitoring -- any method where participants record and track their activity over time -- appears to increase awareness significantly and provide motivation for improvement.
“Health care providers should ask patients about their exercise habits and help them set specific, manageable goals. Ask them to try different strategies, such as tracking their progress, scheduling exercise on their phones or calendars, or placing their pedometers by their clothes. Discuss rewards for accomplishing goals.”
The study, featured in the American Journal of Public Health, incorporated data from 358 reports and 99,011 participants.
Behavioral strategies
The researchers identified behavioral strategies were most effective in increasing physical activity among healthy adults.
Successful interventions were delivered face-to-face instead of mediated (i.e. via telephone, mail, etc.) and targeted individuals instead of communities.
“The thought of exercise may be overwhelming, but slowly increasing activity by just 10 minutes a day adds up weekly and is enough to provide health benefits,” said Conn.
“Even small increases in physical activity will enhance protection against chronic illnesses, including heart disease and diabetes. Preventing or delaying chronic disease will reduce complications, health care costs and overall burden.”
Previously, Conn completed a meta-analysis of interventions for chronically ill patients and found similar results -- interventions were similarly effective regardless of gender, age, ethnicity and socioeconomic status.
