2015 Physical Activity Forum Speaker: Dr. Wendy Rodgers May 2015 - - PowerPoint PPT Presentation

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 1

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

Talk about what’s required to change behaviour Ideas we can easily associate with behaviour

• and use to change behaviour

Some help from the internet –

• Sage lay advice that’s readily available –

representing common ideas about motivation

• The valuable response of satirists and cartoonists

(who capture the reality of the situation)

• Theory based commentary/interpretation

Goals for today

150 minutes of moderate to vigorous intensity aerobic physical activity per week (bouts of 10 mins or more) Regular exercise (3 x 50 minute sessions per week) … for life Steven Blair has written ‘we know what it takes to make people fit’

Our target behaviour: Let’s be clear

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 2

…. We also know ….. People won’t do that

• less than 5% of Canadian adults engage in enough physical

activity to reduce disease risk (Colley et al, 2011).

• Tom Baranowski has attested that interventions have been

notoriously ineffective in producing long-term behavioural change (Baranowski, 2006)

• This failure of interventions has largely been attributed to poor or

no use of theories

• 6 months after beginning a program – even rehabilitation, most

people have regressed to their baseline activity and fitness levels (or worse)

• Exercise…
• What’s involved?
• Start at the very beginning:
• Can you do the exercise itself?
• Can you get to the exercise site?
• Are you ready?

Changing behaviour: Can you do the exercise itself? … closer to reality ….

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 3

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!

What behaviours are we changing?

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 4

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

Scheduling and coping

Barriers typically addressed:

• Motivational
• “don’t feel like it”
• Physical
• “feels uncomfortable”
• This is the one the ‘boot camp’ approach has focused on

Coping with barriers … and a differing point of view ….

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 5

Surely, if we keep our goals in mind, and focus on the

• utcomes, we will adhere!

Outcome expectations

Realistic? Based on evidence? Based on what level of adherence? Regarding other people – are they controlling or supportive?

Outcome expectations

• 4 weeks

– Just getting started

• 8 weeks

– Still adjusting schedules

• 12 weeks

– Very high dropout point (3 months)

• 6 months – 12 months

– In two studies – we have shown very small changes in anything except fitness and strength – Almost no changes in BMI, or any health indicators (except diastolic blood pressure)

• The relationship

between exercise and weight loss is not that strong

• Many people gain

weight as they build muscle mass

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 6

This will be great!

Anticipated regret –

• Often used to discourage ill-health behaviours
• Binge drinking
• Binge eating
• Unprotected sex
• How does anticipated regret look regarding

exercise?

A specific kind of outcome

WARNING: CONTENT MAY NOT BE SUITABLE FOR ALL AUDIENCES

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 7

Self-efficacy theory (part of social cognitive theory, Bandura) Conceptual model: (what people have in their head before they undertake a behaviour) Person Behaviour Outcome

Relationship of SE and OE and Behavior

Efficacy beliefs Outcome Expectancies

• Physical
• Social
• Self-evaluative
• Bandura (1997) says “perceived self-efficacy is a

judgment of one’s ability to organize and execute given types of performances, whereas an outcome expectation is a judgment of the likely consequences such performances will produce”.

• Self-efficacy – situation specific behavioural self-

confidence

• Many studies have shown that higher SE is

associated with higher exercise intentions and behaviour Self-efficacy is a robust predictor of behaviour

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

I think I can!

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 8

Confidence that we “can do the task” seems to develop an intention Day to day activities most related to whether the intention ever

translates to behavior schedule conflicts

• vercoming adverse circumstances

Consistent with Bandura

“it’s not so much the skills we have but what we think we can do with them in challenging circumstances that will predict behavior”

Do people have the necessary skills (and other supports) to maintain behaviour or respond to challenges? Go back to the basics

Practical implication

Quality of motivation

• Some “motivation” makes

us feel bad

• Guilty
• Shameful
• Weak
• Uncommitted
• Unsatisfied
• This is “controlled”

motivation

• Something external to
• urselves drives the

behaviour

• We can’t keep this up
• Some “motivation” makes

us feel good

• Empowered
• Happy
• Autonomous
• committed
• Satisfied
• This is “self‐determined”

motivation

– Something internal or consistent with ourselves drives the behaviour

• We want to keep this up

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 9

• Is for “have to” or “should” reasons
• Is to avoid guilt or shame
• Is to please others
• Is to achieve outcomes separable from the

behaviour itself

• (i.e., not for the enjoyment of the activity itself)

Motivation that makes us feel bad (controlling)

• We feel competent
• We feel connected to others in the environment
• We feel we chose to be there
• We value the activity and the outcomes

Motivation that makes us feel good (self- determined) 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

Self-determination theory – in a nut-shell

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 10

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

These can be simplified

Initiates lose confidence in their ability to ‘organize and execute the required behaviours’

• Elemental aspects (task)
• Engaging in regular exercise (scheduling)
• Overcoming barriers (coping)
• They begin to think other kinds of activities will be easier than what

they are doing

Summing up: When behaviour change - is too demanding especially exercise: When motivation is external and controlled

• Doing things because we think we ‘should’
• Doing things because others want us to
• Doing things because we will feel guilty if we don’t

Behavioural attempts will be weak and short-lived Outcomes of the behaviour will be less favourable

• Low feelings of satisfaction
• Lack of positive affect (positive feeling states)
• Low persistence

Quality of motivation

2015 Physical Activity Forum ‐ Speaker: Dr. Wendy Rodgers May 2015 Hosted by the Alberta Centre for Active Living 11

When motivation is internal and self-determined

• Doing things because you want to
• Doing things because you chose to
• Do things because you believe they are important
• Doing things because you feel good about yourself when you do

Behavioural attempts will be stronger – and more likely to endure Outcomes of the behaviour are more likely to be positive

• Personal satisfaction
• Feelings of positive affect
• Persistence

Is there a ‘magic pill’?

• Nope ….
• Motivation is like nutrition ….
• …. You have to take care of it every day
• Some days will be better than others
• Committed exercisers, who believe in the

activity, (possibly enjoy it), will get past the bad days (weeks)

Help people to find value in what they are doing

• Do they value the health outcomes of exercise?
• Do they even believe in the health outcomes?
• Initiates are unlikely to find it enjoyable until they build competence and confidence

Find a link to identity

• An ‘exerciser’?
• A healthy person?
• Make the motives fit with the values

External or extrinsic motives can be good to get us started

• Looking better
• Pleasing others

... but behaviour won’t last if we don’t find internal reasons to persist It is a journey – there will be good days and bad days – and everyone falls off the rails

What can we do about motivation?