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 disease Reduction 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 4 A 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.