The Psychology of fitness
By: John Eggers, Ph.D, L.P.
Common Benefits of Physical Activity (or What Motivates People)
- Decrease morbidity and mortality rates
- Decrease risk of developing diabetes, HPT, and colon cancer, CHD
- Helps decrease blood pressure for those HPT
- Decreases depression, anxiety, and general negative moods
- Increase positive moods
- Increase body image and self image
- Enjoyment
- Helps control weight
- Helps build and maintain bones, muscle, and joints.
- Increase ability to tolerate activities in daily living
- Provides opportunity for social contact, relationships, support, and conversations.
Common Barriers to Physical Activity
- Lack of time.
- Boredom/lack of enjoyment
- Convenience/availability
- Lack of equipment/ecological factors e.g. Climate, neighborhood
- Physical limitations e.g. Injury, disease, fatigue
- Exercise goals
- Lack of Confidence
- Lack of Instruction
- Perceived lack of improvement
- Lack of social support
How to work with these Barriers
- Schedule physical activities into your day and exercise at the same time. This helps establish routine which increase of adherence.
- Plan ahead for potential time crunches (relapse prevention) as this is after when people go back to sedentary ways.
- Make exercise a priority – not luxury.
Recommendations for Promoting Positive Results
- Select exercises you enjoy – then broader if you want
- Keep goals – if used at all, achievable and moderate
- Adapt exercise to life style
- Gradually increase intensity
- Ensure social support
- Keep environment comfortable and secure
- Use base line measures and keep track of change
- Go at your own pace
- Use pre/post -exercise rituals (mental and physical)
- Recognize and accept setbacks/relapses
Books:
Exercise: The Why & the How: Paul Vodak
Applied Exercise Psychology: Mark H. Anshel
Successful Fitness Motivation Strategies: Barbara A. Brehm
Advances in Exercise Adherence: Rod K. Dishman
Resistance to Exercise: Mary McElroy
The Psychology of Exercise: Martian Petruzzello
