How not to lose motivation for training? The researcher suggests four advice
Sticking on the exercise plan is really difficult – even if we care about it. Research shows that only about 1/3 of people paying for the gym pass exercises regularly. If it sounds familiar, don't worry: a team of scientists identified a few simple strategies that you can use to make your training program a habit.
– Knowledge alone does not change behavior – says Fernanda Arthuso, a physical activity researcher from the University of Alberta, in an interview with Business Insider. – Support is very important – he adds.
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Arthuso was part of a team that recently surprised the scientific community dealing with colorectal cancer, showing that a consistent exercise program can be as effective as additional rounds of chemotherapy.
They developed training programs, whose majority of patients followed for a full three years of examination – almost double their level of physical activity. Many of them continued to exercise even after the study, creating permanent habits that continue to this day.
What made the difference were four key rules supporting the change of behavior that Arthuso applied to patients. As he says, they can help anyone who wants to create an effective exercise routine.
See also: The cardiologist completely changed his diet to extend his life. Here is his plan
1. Define what you get out of it
Approach the topic in person – How exercises help you achieve your goals?
Arthuso worked for three years with about 10 patients with colorectal cancer, educating them about how physical activity can support cancer treatment. Properly selected exercises can even reduce symptoms such as neuropathy (tingling of the hands and feet).
This “helped them understand why it matters,” she said. And this was the basis of their commitment.
2. Make it really pleasant
In order for the training program to be durable, it must give joy – emphasizes Arthuso. Working with patients, she focused on “which really gives them pleasure.”
“It can be anything: swimming, walks, journeys, cycling – whatever they like,” he says.
In most cases, patients liked energetic walks the most – 40 to 60 minutes of fast walking several times a week. Some practiced on the treadmill watching TV. Others got up early and went to walk to the shopping mall to avoid frost during Canadian winter.
3. Get control over your plan
Planning is a key. – Plan in advance and in detail – says Arthuso. He advises to set ambitious goals and determine how to achieve them. – we determine which days of the week [pacjenci — red.] They will practice at what time, as often – he explains.
As he emphasizes, they even talked about the planned intensity of training: will the patient have shortness of breath, or will he be able to talk to a friend during exercise? They kept training diaries, which they brought to control meetings.
– At each session we asked: How did it go for the last two weeks? What difficulties did you encounter? Was the goals managed to achieve? Then we discussed the obstacles and introduced corrections – reports the researcher.
There was no shortage of difficulties. One of the patients went on a journey through the entire United States from Canada to Texas and had to plan places for walks earlier. In each case, there were mistakes and abandoned trainings. But according to Arthuso, it was dealing with these difficulties that was building a lasting success.
– When we increase or maintain the level of physical activity, this is not a straight way up – he explains. – It is natural that there are ups and downs and life events that affect regularity. But when we see and help patients dealing with it – this has turned out to be a key element of the program – he adds.
As patients were during the treatment of cancer, they struggled with additional challenges – e.g. fatigue and pain.
That is why Arthuso adapted programs: less intense exercises, shorter sessions, planned for the time of day in which patients had the most energy.
4. Talk to others about your training
The last, but very important element of effective change of behavior is people.
The patients achieved permanent successes in the exercises when they had “Support from important people in their lives”.
A source of support was identified for each patient – whether a doctor, friend or other patient with colorectal cancer.
Some invited friends or spouses to walk together. The key was that “they received support and encouragement consistently for three years of intervention.”
– I believe that the difference was made by this combination: personal meaning, pleasure, individual matching, constant support and a clear, possible plan – sums up the researcher.
The above text is a translation with American Business Insider edition
