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Motivation
When developing a fitness program, one of the
greatest challenges is getting people started and maintaining
their interest. Why is it so difficult to get people to
adopt and maintain a physically active lifestyle?
Even though research shows that exercise can have
many positive side effects such as controlling weight,
improving health and helping persons "get the most out of life",
where does the problem lie? Why do people start a fitness
program, start to see it reap benefits, but somewhere down
the road, perhaps 3 or 6 months later, drop out completely? Human behavior is complex and is not always easy to predict.
Before developing a fitness program and be ready to meet its
challenges, it might be a good idea to consider the following
components of a sound motivational program, as interpreted
from the book, Fitness Motivation by W.J. Rejeski and
E.A. Kenney (1988):
Consider the exercise might compete with other interests
and/or responsibilities of daily life:
Scenario: Annie was in an aerobics program for almost 5
months before she quit. Those early morning workout sessions
just became too costly-not in terms of money, but on her social
life. Because of the aerobic sessions, she had already missed
a number of entertaining breakfast get-togethers with her friends.
Annie stopped because she valued her friendships over her
aerobic sessions.
Solution: Be prepared to adjust your exercise and physical activityin relation to the "season". For example, with Christmas time coming up, consider whether up-coming engagements will compete with your exercise routine. And compromise!
Establish realistic levels of goals for each client:
Scenario: Tom worked out at the gym in the local youth center
for nearly three months before he quit. His real downfall was that the reason he began to workout with the various machines and
equipment in order to develop a sleek muscular appearance.
But, it never materialized. Tom dropped out in great
disappointment: he had set unrealistic goals for himself
and wanted results too quickly.
Solution: Be realistic about your goals. While goals keep you focused, they are not set in stone. Continually be re-assessing your goals to see whether you are making progress, and adjust your expectations accordingly. You may also need to adjust the action steps you are taking to achieve your goal. Sometimes we know what we want to achieve but don;t know quite how to get there until we begin on our journey. Also, try and focus on other goals apart from the numbers on the scales - your weight is not 100% controllable but the amount of minutes you spend exercising a day is.
Balance intrinsic and extrinsic rewards:
In an exercise program, intrinsic rewards are those that
keep a person involved because he/she finds it enjoyable
or because it provides feedback on personal competence.
On the other hand, extrinsic rewards are those that are coming
from outside the person, such as acquiring a trophy for walking
a certain number of kilometres or such achievements being
mentioned in a local newspaper.
It may take extrinsic rewards to get persons started on an
exercise program, but a potential danger of continual
motivation with these types of rewards is that the person
exercising may give up when the reward is no longer available.
Solution: Begin developing a list of intrinsically based rewards to keep you motivated.
Insure that persons believe that fitness activities will
benefit them.
This can be accomplished through education about the
benefits of exercise and its role in disease prevention,
slowing down progression of disease and overall well being.
Closely examine what clients believe they have to do to
reach desired goals
It is important to strengthen your beliefs and to make sure that
they are consistent with your needs. For example, if you are
exercising primarily for health reasons, it is crucial that you
understand the role of exercising in increasing high-density lipoproteins (HDL), an effect that reduces cardiovascular risk.
If there are negative effects, such as loss of valuable time and/or
physical discomfort, find out how such effects can be
alleviated or managed.
Learn how to build on positive and to counter negative social influence:
In participation in an exercise program, consideration must
be given to significant others, as none of us live in complete
isolation. Sometimes, persons never stop to consider how
their spouse feels about their involvement in a formal exercise
program. Social support can be tapped into as an important
part of motivating people in exercise settings.
Problems are predictable and many times can be prevented:
Motivating persons to continue with programs 3, 6, or 12
months after they started can be a complex task. Anticipating
problems and knowing when to step in can prevent you "dropping out". The challenge lies in maintaining the clients' motivation to continue in the program.
Suppose Mary joined a fitness group to rehabilitate after suffering
a heart attack. After 3 months, she felt she had a handle on the
problem and decided that she would continue exercising on her
own without the social support of the group. She was setting
herself up for failure. Mary saw exercise as a temporary fix
rather than a permanent lifestyle change.
Program activities to match stages of the life cycle:
What people think and their personal needs change
with age and experience.
Exercise has different meanings to people according to their
stage in life. We each pass through different periods in life in
which our personal needs and beliefs change. When people
are in their 20's or early 30's, they focus on developing
personal relationships and some reasons for exercising is
to control weight, manage stress and improve physical
attractiveness. In the mid-30's to 50's, many people are
involved in raising a family and/or following a career. They
may exercise to manage stress, and the lack of family support
often blocks attempts to live a physically active lifestyle.
For people in their 60's and 70's, exercise offers a way to
maintain their declining physical self. Due to less or diminished
family commitment, many will have plenty of time to join a
structured fitness class and will look forward to its social aspects.
This is a very attentive client population and there is enormous
potential to direct fitness programs their way.
Getting people started on a fitness program and
maintaining their interest is a challenge. When your beliefs and needs
are tuned in to, and the program is planned and monitored
accordingly, there is greater possibility for success.
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