2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Let’s get physically active! Motivating people to start and maintain a physically active lifestyle Wendy M. Rodgers, Faculty of Physical Education and Recreation Alberta Centre for Active Living, May, 2015 Our target behaviour: Let’s be clear Goals for today Talk about what’s required to change behaviour 150 minutes of moderate to vigorous intensity aerobic physical activity per week (bouts of 10 mins or more) Ideas we can easily associate with behaviour Regular exercise (3 x 50 minute sessions per week) • and use to change behaviour … for life Some help from the internet – Steven Blair has written ‘we know what it takes to • Sage lay advice that’s readily available – make people fit’ representing common ideas about motivation • The valuable response of satirists and cartoonists (who capture the reality of the situation) • Theory based commentary/interpretation Hosted by the Alberta Centre for Active Living 1
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 …. We also know ….. People won’t do that Changing behaviour: • less than 5% of Canadian adults engage in enough physical • Exercise… activity to reduce disease risk (Colley et al, 2011). • Tom Baranowski has attested that interventions have been • What’s involved? notoriously ineffective in producing long-term behavioural change (Baranowski, 2006) • Start at the very beginning: • This failure of interventions has largely been attributed to poor or no use of theories • Can you do the exercise itself? • Can you get to the exercise site? • 6 months after beginning a program – even rehabilitation, most • Are you ready? people have regressed to their baseline activity and fitness levels (or worse) Can you do the exercise itself? … closer to reality …. Hosted by the Alberta Centre for Active Living 2
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 What behaviours are we changing? It’s not just the exercise: Support behaviour: - Getting to the venue - Clothing - Performing the behaviours Scheduling the behaviours • We all fill up our allotted 24 hours • Can we create more time? - If we had 50 minute hours we could have 28 hours per day! Hosted by the Alberta Centre for Active Living 3
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Scheduling and coping Scheduling is difficult because we have other important things to do – and because we have patterns of behaviour Suggestion: • Combine exercise with something else • So it’s not seen as taking up a slot for a desired or necessary activity • Schedule the exercise so it doesn’t conflict with other activities • Blend it in e.g., active commuting Coping with barriers … and a differing point of view …. Barriers typically addressed: • Motivational • “don’t feel like it” • Physical • “feels uncomfortable” • This is the one the ‘boot camp’ approach has focused on Hosted by the Alberta Centre for Active Living 4
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Outcome expectations Outcome expectations Surely, if we keep our goals in mind, and focus on the Realistic? outcomes, we will adhere! Based on evidence? Based on what level of adherence? Regarding other people – are they controlling or supportive? • 4 weeks • The relationship – Just getting started • 8 weeks between exercise and – Still adjusting schedules weight loss is not that • 12 weeks strong – Very high dropout point (3 months) • Many people gain • 6 months – 12 months – In two studies – we have weight as they build shown very small changes in muscle mass anything except fitness and strength – Almost no changes in BMI, or any health indicators (except diastolic blood pressure) Hosted by the Alberta Centre for Active Living 5
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 This will be great! A specific kind of outcome Anticipated regret – WARNING: CONTENT MAY NOT BE SUITABLE FOR ALL • Often used to discourage ill-health behaviours AUDIENCES - Binge drinking - Binge eating - Unprotected sex • How does anticipated regret look regarding exercise? Hosted by the Alberta Centre for Active Living 6
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Relationship of SE and OE and Behavior Self-efficacy is a robust predictor of behaviour Self-efficacy theory (part of social cognitive theory, Bandura) • Bandura (1997) says “perceived self-efficacy is a Conceptual model: (what people have in their head judgment of one’s ability to organize and execute given before they undertake a behaviour) types of performances, whereas an outcome expectation is a judgment of the likely consequences such Person Behaviour Outcome performances will produce”. Efficacy Outcome • Self-efficacy – situation specific behavioural self- beliefs Expectancies confidence • Physical • Many studies have shown that higher SE is • Social • Self-evaluative associated with higher exercise intentions and behaviour I think I can! What does ‘exercising regularly’ mean? • Focus has been on ‘doing’ the exercise • A task focus • Performing the required movements • Generally – a failure to focus on what else is required • Managing our schedule • Coping with barriers • “recovery” efficacy – or “lapse” efficacy • There is a need to be context specific • If you have developed an exercise practice – it will not translate well to another location or activity Hosted by the Alberta Centre for Active Living 7
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Practical implication Quality of motivation • Some “motivation” makes • Some “motivation” makes Confidence that we “can do the task” seems to develop an intention us feel bad us feel good • Guilty • Empowered Day to day activities most related to whether the intention ever • • Shameful Happy translates to behavior • Autonomous schedule conflicts • Weak • committed • Uncommitted overcoming adverse circumstances • Satisfied • Unsatisfied Consistent with Bandura • This is “self ‐ determined” • This is “controlled” motivation “it’s not so much the skills we have but what we think we can do motivation with them in challenging circumstances that will predict behavior” – Something internal or • Something external to consistent with ourselves drives ourselves drives the the behaviour Do people have the necessary skills (and other supports) to behaviour • We want to keep this up maintain behaviour or respond to challenges? • We can’t keep this up Go back to the basics Hosted by the Alberta Centre for Active Living 8
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Motivation that makes us feel good (self- determined) Motivation that makes us feel bad (controlling) • We feel competent • Is for “have to” or “should” reasons • We feel connected to others in the environment • Is to avoid guilt or shame • We feel we chose to be there • Is to please others • We value the activity and the outcomes • Is to achieve outcomes separable from the behaviour itself • (i.e., not for the enjoyment of the activity itself) Self-determination theory – in a nut-shell Another scary theory: SDT (Deci & Ryan) TWO main determinants of motivation: • Satisfaction of psychological needs - Competence - Autonomy - Relatedness • Motivational regulations - Amotivation - Extrinsic - Introjected - Identified - Integrated - Intrinsic Hosted by the Alberta Centre for Active Living 9
2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 These can be simplified Why am I here? Do I feel… • Competent….. Connected …… Like I chose to be here? Do I feel • the activities are relevant, important, and rewarding? • notice the absence of ‘fun’ here …. • Many exercisers will not find it fun • With increased competence they will find it enjoyable – • People do not enjoy feeling incompetent Quality of motivation Summing up: When behaviour change - is too demanding When motivation is external and controlled especially exercise: • Doing things because we think we ‘should’ • Doing things because others want us to Initiates lose confidence in their ability to ‘organize and execute • Doing things because we will feel guilty if we don’t the required behaviours’ Behavioural attempts will be weak and short-lived • Elemental aspects (task) • Engaging in regular exercise (scheduling) Outcomes of the behaviour will be less favourable • Overcoming barriers (coping) • Low feelings of satisfaction • They begin to think other kinds of activities will be easier than what • Lack of positive affect (positive feeling states) they are doing • Low persistence Hosted by the Alberta Centre for Active Living 10
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