The importance of exercising on a consistent basis has been documented for many years.  Exercise can lead to a state of fitness and often plays an important part in achieving overall well-being.  However, many who begin an exercise program will drop out during the first three to six months.

Several variables or factors may be associated with the ability, or inability, to stay with an exercise program.  These factors include but are not limited to economic status, percent body fat, smoking habits, spouse’s attitude, self-motivation, and proximity to the facility.  Here are some typical reasons why individuals might participate in an exercise program and reasons that often serve as barriers discouraging participation. 

Reasons for Participation                        Barriers Discouraging Participation

            to feel better                                                   lack of time

            pleasure / fun / excitement                            facilities too far away

            improve flexibility                                           lack of energy

            control weight                                                 lack of self-discipline

            relax / reduce stress                                      high cost

            to be with people                                           injury

            learn new things                                             ill health

            challenge abilities                                          lack of skill

            advised by fitness leader                              poor facilities

            advised by doctor                                          lack of leaders

Often there may be more than one barrier to being physically active.  Many individuals experience conflicts with family and job responsibilities, problems with health status, or a drop in motivation which have an effect on the success of their exercise endeavors.

Adopting an Exercise Program

When beginning exercise activities, you might take the initiative to join a program or seek assistance from a fitness professional.  This is an important initial step.  Fitness facility staff, instructors, and trainers can help beginning exercisers in developing a safe and effective program.  Monetary or prize incentives have been used with success to help individuals acquire the habit of exercising.  The Biggest Loser is a prime example!  A contract can be created and used to keep you on track.  The contract can be between two people or may be strictly self-initiated.  Goal setting is another excellent method used by many individuals to assist them in beginning a fitness program.  In goal setting, it is important to anticipate the pros and cons associated with beginning an exercise program as well as the potential approval or disapproval you might experience from family and friends.  The buddy system is also an excellent option to help keep you motivated and accountable.

Maintaining an Exercise Program

Although strategies for helping you to adhere to, or maintain, an exercise program may be the same or similar to those used to adopt a program, some differences do exist as well.  Adherence to the program is dependent upon an individual becoming more self-directed and self-motivated than when he or she began the exercise program.  You need to become more motivated by the potential fitness-related benefits rather than being motivated by external factors, such as contracts, monetary incentives, etc.  The ability to be self-motivated may be one of the best discriminators between exercise adherers and those who fail to maintain consistent exercise programs.  Perceived state of health and enjoyment of the exercise activity become greater factors for successful adherence when you are committed to staying with your exercise program.  Further, you must recognize that you may not be able to remove all barriers to participation but that your perceptions of the obstacles can be changed in order to deal with them more effectively.  After all, barriers may be small compared to the tremendous benefits that you can receive through consistent exercise.

Summary of Steps to Take

• Make it a priority to exercise.
• Establish realistic goals.
• Anticipate barriers and plan for practical ways to deal with them.
• Seek help from a fitness professional who can help you set up a program to meet your individualized goals and address your specific concerns and constraints.

Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being.  She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers.  For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.

spirit ~ the vital principle in humans

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