Rethinking Exercise as a Source of Immediate rewards (ARTICLE)

Today I'd like to briefly discuss an article I came across, titled Rethinking Exercise as a Source of Immediate Rewards, by Jane E. Brody with the NY Times. The article is based on research in exercise and motivation done by Dr. Michelle Segar, director of the University of Michigan Sport, Health and Activity Research and Policy Center (Go Blue!). I had the opportunity to speak with Dr. Segar and I'm really excited about the research SHARP is doing, and I think it can make a huge impact in helping people initiate and maintain exercise. I'd recommend reading the article, and considering its implications as you head into the weekend.

Back to the article itself. Based on existing research in exercise motivation, it's clear that pushing extrinsic motivations (losing weight, gaining muscle, etc) isn't sufficient to encourage exercise participation and adherence. “Health is not an optimal way to make physical activity relevant and compelling enough for most people to prioritize in their hectic lives,” Dr. Segar said, according to the article. "Though it seems counterintuitive, studies have shown that people whose goals are weight loss and better health tend to spend the least amount of time exercising."

So what is a good way to frame exercise, to help ourselves stick with it? Start by thinking about how exercise makes you feel: increased energy, reduced stress, improved mood. If you're tired, remember that exercising will give you more energy afterwards. Focus on how you'll feel after, and the immediate benefits of exercise, rather than long-term benefits. When you're done exercising, pay attention to how you feel, to reference later when you're struggling to get off of the couch to exercise.

A few other suggestions from the article:

• Even small things count. Park further away when you drive somewhere and walk. Take the elevator instead of the stairs. Dr. Segar calls these "snacks of exercise." These will eventually lead to more and more consistent exercise.
• Do whatever activity you feel like doing that day. Hike, walk, clean, swim: something is better than nothing!
• Make activity a priority in life. Set aside time to do something active for yourself. We're all busy, but there is always time to take care of ourselves.
• Make it a group effort. Do it with friends or family to make it more enjoyable. Help encourage physical activity from a young age in your children. This will also help provide social support and motivation when things get difficult.
• "Consistency trumps quantity when trying to establish a lifetime of fitness. When a last-minute task cuts into a planned workout, you should not skip the session altogether. Even 10 or 20 minutes of activity is better than none."

So next time you're too tired to exercise, or too busy, just remember that exercising will help you feel better. And overcoming that difficulty now will help you stick with exercise later on (this is called "barrier efficacy," which I'll talk more about in a later post).

So what do you say we just get out there and move?