As an Exercise Physiologist, I am passionate about exercise and the positive impact movement has on both physical and mental well-being. As such it has always been my goal to help my patients experience the positive impact regular exercise can have on their lives, by helping them to develop a positive relationship with exercise.

Through my practice, I have identified three simple strategies that have improved exercise compliance for my patients who are in the contemplation phase of behaviour change. After all, the true benefits of exercise arise when exercise is completed regularly and over the long term.

1. Correct false beliefs and select an appropriate and realistic starting point

Many of those who believe they will not enjoy exercise associate exercise with a challenging and uncomfortable experience. Think boot camp style workouts with excessive yelling from an instructor and finishing the workout in a puddle of sweat.

Exercise, defined as movement with the purpose of improving physical fitness and health, occurs across a spectrum. Whilst some people enjoy vigorous, challenging exercise, research shows time and time again that many of the desired health benefits of exercise do not require such vigorous output. Rather, regular moderate intensity exercise is adequate to facilitate benefits in cardiovascular fitness, muscle and bone strength, and importantly, mental well-being. I have found that when the prescription of exercise aligns with the individual’s current capacity at an intensity that elevates heart rate, breathing and the release of positive endorphins, my patients frequently report improved mood, more energy and a sense of accomplishment.

Over time these feelings override the original belief, that exercise will result in pain and discomfort. Importantly, this starts to reinforce a positive association with exercise. Once my patients associate exercise with improvements in psychological well-being, then they are much more likely to integrate exercise into their weekly routine. Intensity can be increased once this foundation has been established.

2. Establish the vision and set realistic, achievable, and meaningful goals

This strategy is particularly important for long-term adherence to exercise, as initial motivation for behaviour change can be fleeting. It is important to mention that the patient themselves must see value in these goals, and as such these goals must go deeper than simply improving measures of fitness or body composition. Identifying emotions associated with these changes can be valuable. Why is weight loss important to this patient, how would life be different should they achieve this goal, what would be the consequence/s should they not achieve this goal etc.

Secondly, a goal must be achievable, as achieving small wins goes a long way in developing self-efficacy, maintaining adherence to an exercise program, and further facilitating a positive relationship with exercise. When this occurs, patients identities start to shift, as they begin to see themselves as capable of achieving their goals!

3. Establish the blueprint

Success in many ventures in life follows a well composed plan. However, many people neglect this when exercising. Whilst exercising without a plan is still beneficial, there are two primary downsides to this.

a. Reduced exercise compliance

If I simply ask my patients to go on 3×20 minute walks per week, without deciding upon the day, rough time, and location that the walks will take place, it is amazing how often people do not adhere to the plan. It is very easy to say “I’m tired today, I can always go tomorrow” if no plan is in place. Before we know it, the week is over and the 3x weekly walks weren’t completed. Furthermore, creating a structured plan adds importance to each exercise session, as patients can see how that session builds upon the previous and lays the foundation for the following workout. It also provides clear direction and an end goal to work towards.

b. Poor results and lack of ability to reflect and adjust program to achieve goals

Without tracking progression, it goes without saying that progress is unlikely to be optimal. Secondly, without a plan in place, it is difficult to reflect upon and adjust should one not achieve their goals or experience setbacks. For example, if a patient isn’t recovering as expected, the training program can be adjusted to allow for increased recovery time. Similarly, if a patient is experiencing any unwanted discomfort following exercise, the program can be reviewed and modified to prevent further complications. Should no program be in place, it is difficult to problem solve and make the necessary adaptations to ensure success.

Conclusion

Establishing a positive relationship with exercise is essential to seeing meaningful improvements in health and well-being. Every patient I support and guide is unique, and therefore exercise must be tailored to each individual. As discussed above, clear goals must be outlined, exercise must commence at an intensity that is appropriate, and a methodical approach to programming must be incorporated to ensure optimal results. Should these strategies be implemented, the likelihood of success increases dramatically.

I have helped hundreds of patients over the past few years achieve this using the strategies above. Should you require support with any of the above steps to establish your own successful habit around regular physical activity, simply contact our reception team and ask to book an initial appointment with Tom, or simply book online to see myself at either our Carseldine or Norman Park clinic.

Yours in exercise,

Tom Creevey