8 TIPS FOR EXERCISE ADHERANCE

1) ASK YOURSELF- WHY DO YOU WANT TO START EXERCISING?

Many people start an exercise program but in a couple of months will end up giving up. Many just view exercise as a chore and it will eventually go by the wayside.

For long term adherence for exercise it is important to find activities or exercise programs that you find more pleasurable.

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It is suggested that exercisers who are intrinsically motivated experience more positive effects and better adherence than those who are extrinsically motivated (ACSM).

Intrinsically motivated exercisers do so for the satisfaction gained from engaging in the activity itself; in other words, they exercise for the challenge, to gain or learn skills, or to have fun.
Extrinsically motivated exercisers do so as a means to an end; they exercise simply to improve their appearance or because of pressure from someone else.

The proper reason behind exercising can act as powerful and long-lasting fuel. This is why setting goals and targets can be a good idea, doing exercise with friends or other like-minded people or doing things that make you feel good. If starting out there is no harm in experimenting. See what things you enjoy and what you respond well to.

2) START AT YOUR LEVEL

You don’t have to have an elaborate exercise program to get results. Get a general idea of your current fitness level and take it from there. A great way to help motivate and to help with adherence is measuring your progress (again this doesn’t have to be elaborate).

You can do this in ways such as assessing your weight and waist recordings or a body composition recording. Assess your aerobic and /or muscular fitness (use heart rate monitors, take your pulse before and after, how many push ups can you do at once. Look at where you are now and where you want to go. A good indicator of a quality workout is goal achievement and progress.  Everyone has to make a start somewhere

3. FIGURE OUT WHAT YOU WANT TO DO AND HOW YOU WILL GET STARTED-

Identify the exercise programs and or activities that you feel will help you reach the fitness levels you want. Again I would advise not to choose something that doesn’t interest you or you find a chore to do.

You don’t want to just randomly start exercising, look for something that suits you. If you like the social aspect you could look for a sports team, try martial arts, join classes (spin, aerobics, Metafit, yoga, Pilates, dance etc.), find a gym buddy.

If you prefer something more private you could join a gym, do weight training, hire a personal trainer or go running, cycling etc.

Find out class times, suitable clothing or any equipment that you many need to get started. You will find it easier and more comfortable if you have the right clothing and equipment. If not sure ask someone who already does the activity, enquire at your local gym or invest in a personal trainer. Many gyms also do program designs and inductions for free.

4. DEVELPOP A ROUTINE THAT IS REALISTIC AND FITS
IN WITH YOUR LIFESTYLE-

The American College of Sports Medicine (ACSM) recommends that adults participate in at least 150 minutes of moderate intensity physical activity per week. This is a starting point and try and to figure out how you can realistically achieve this. You don’t have to do hour blocks, you can break it down however you want and is most convenient. Mentally commit to the process so you’re in a good mind-set to begin

5. WRITE DOWN YOUR GOALS AND HOW YOU ARE GOING TO ACHIEVE THEM

Now that you have got an idea of what you are going to do and figured out the times write it down. Write down your long term goals and break it down into smaller term goals and organise your weekly exercise.

Think of any obstacles you may have had in the past and think how can you practically overcome them. Psychologists have found research that making a plan to act in a certain way at a certain time and place makes it much more likely that we will commit to these new behaviours.

6. CREATE HABITS-

Commit to your written down goals. So if you have written down you are going to exercise say Monday, Wednesday 630pm, Thursday 630pm and Saturday 10am stick to the plan! Don’t make excuses not to go. “Oh I don’t quite feel like it today” or looking for little excuses to get out of it.

Have your gym bag packed and take it to work with you to work. Tell people your exercise schedule. Turn the exercise plan into habits. Create cues to help trigger your brain to go into cruise control and ushers a specific routine. There has been research that says it takes an average of 66 days to form a new habit.

7. CREATE INCENTIVES AND REWARD YOURSELF-

Don’t be shy about what you have achieved and develop some sort of reward system for goals that you accomplish.

8. GET STARTED, BE PATIENT AND TRUST THE PROCESS-

You have now done all the planning and set your goals. The thing that sets most people back with exercise adherence is IMPATIANCE!

You are not going to get dramatic overnight transformations. It will take time and patience, don’t give up if you are not seeing physical results you want after only a few days or even weeks it does take time.

Set yourself small realistic targets within a bigger goal. It may take a few months, there are no shortcuts. Trust the process, enjoy what you are doing and results will come.

Jamie Miller- Personal Trainer
UK Fitness Personal Training
Aberdeen

Fitness, Nutrition & Personal Training