SLIDE 1
Strategies that improve exercise adherence
Kevin Cradock
SLIDE 2 Changing Times?
“For 99.9% of human history, physical demands were typical
- f daily life and expected part of the everyday world”
(Astrand, 1986) “Our species not only survived but flourished for several thousand generations prior to the advent of the automobile, television, video games and Internet. Within
- nly a few generations, the physical activity demands of
work, domestic chores and leisure time have decreased so dramatically as to be nearly non-existent in industrialised and urbanised environments” (Sparling et al., 2000).
SLIDE 3
Recommendations
150 minutes per week (min) 30 mins per day, 5 days per week NHS, WHO, ACSM, EU
SLIDE 4
Recommendations Problem
What we are doing V What we being told to do
SLIDE 5
Recommendations
Don’t be disheartened, any activity, exercise, is better than no exercise. Pick an exercise, movement that you enjoy
SLIDE 6
Theoretical explanations for behaviour change maintenance
1 Role of motives 2 Self-regulation 3 Resources (psychological and physical) 4 Habits 5 Environmental and social influences Kwasnicka et al 2016
SLIDE 7
Habits
Dr BJ Fogg Tiny Habits 1 Strong commitment 2 Easy goal 3 Trigger it
SLIDE 8
Contagious
Change in 1 habit helps facilitate change in another Adhering to change in one are increases ones belief and helps one towards change in other areas
SLIDE 9 Results BCTs
*BCTs associated with >0.3% reduction in HbA1c HbA1c Instruction on how to perform a behaviour
Behavioural practice/rehearsal
Demonstration of the behaviour
Action planning
Graded Tasks
Cradock et al 2017 (International Journal of Behavioural Nutrition and Physical activity)
SLIDE 10 Intervention features
Intervention features associated with >0.3% reduction in HbA1c HbA1c Supervised physical activity
Group sessions only
Contact with exercise physiologist
Combination of dietitian and exercise physiologist
Higher Frequency of total contacts
Higher Frequency of face to face contacts
Higher number of face to face contacts
Cradock et al 2017 (International Journal of Behavioural Nutrition and Physical activity)
SLIDE 11
Habits
Monday is a great day to begin, align your exercise to a Monday, instant success Even if the remainder of the week is a disaster begin on Monday Monday is the beginning of the week Start
SLIDE 12
Action plan Step 1
Desire to do it Commitment
SLIDE 13
Action plan Step 2
What When Where With who How much
SLIDE 14
Action plan Step 3
Environment: assess it & identify opportunities Small goal Simple Set a time, hot trigger to do it Anchor it
SLIDE 15
Power of Habit
1.46 million Kg
SLIDE 16 Opportunity: Exercising more
- When (Anytime)
- Where (Anywhere)
- What (Anything)
- Who (Anyone)
- Why (because we can)
- How
SLIDE 17
Summary
1 Make a rock solid commitment 2 Set an easy goal 3 Trigger it 4 Change your environment 5 Do activity that you enjoy
SLIDE 18 Affiliations & Collaborators
Kevin A. Cradock Human Movement Laboratory, NUI Galway, Physiology, School of Medicine, NUI Galway, Electrical & Electronic Engineering, School of Engineering & Informatics, NUI Galway, Professor Gearóid Ó Laighin Electrical & Electronic Engineering, School of Engineering & Informatics, NUI Galway, National Centre for Biomedical Engineering Science, NUI Galway, Dr Francis M. Finucane Bariatric Medicine Service, Galway Diabetes Research Centre, HRB Clinical Research Facility, Professor Kathleen A. Martin Ginis Assistant Professor Heather L. Gainforth School of Health and Exercise Sciences, The University of British Columbia, Canada Dr Leo R. Quinlan Physiology, School of Medicine, NUI Galway,
SLIDE 19
Contact k.cradock1@nuigalway.ie
SLIDE 20 References
- Cradock KA, ÓLaighin G, Finucane FM, Gainforth HL, Quinlan LR, Ginis
KAM: Behaviour change techniques targeting both diet and physical activity in type 2 diabetes: A systematic review and meta-analysis. International Journal of Behavioral Nutrition and Physical Activity 2017, 14(1).
- Cradock KA, ÓLaighin G, Finucane FM, Gainforth HL, Quinlan LR, Ginis
KAM: Diet Behavior Change Techniques in Type 2 Diabetes: A Systematic Review and Meta-analysis, under review.
- Astrand, P. O. (1986) Why exercise? An evolutionary approach. Acta
Medica Scandinavica Supplementum , 711, 241–242.
- Sparling et al 2000, Promoting physical activity: the new imperative for
public health. Health Educ Res (2000) 15 (3): 367-376.
- Kwasnicka D, Dombrowski SU, White M, Sniehotta F: Theoretical
explanations for maintenance of behaviour change: a systematic review
- f behaviour theories. Health Psychol Rev 2016:1-20. doi:
10.1080/17437199. 2016.1151372.
SLIDE 21 “The secret of change is to focus all of your energy, not
- n fighting the old, but on
building the new” Socrates None of us know the extent
