I'm a personal trainer who helps people stick to workouts. Here's how to make an exercise routine that actually works for you.
If that resonates, don't fear: a team of scientists have identified a few simple strategies that you can use to make your exercise program a habit.
"We found that information alone won't change the behavior," Fernanda Arthuso, an exercise researcher at the University of Alberta, told Business Insider. "Support is important."
Arthuso was part of a group that recently stunned colon cancer researchers around the world, when they showed that a sustained exercise program could be just as good for recurring colon cancer as extra rounds of chemo.
They designed exercise programs that most patients actually adhered to for three full years of the study — nearly doubling the patients' initial activity levels. Many of the people in the study even continued exercising after the study finished, building lasting routines that are ongoing indefinitely, she said.
What made the difference were four key rules designed to promote behavior change that Arthuso used with her patients. These can be powerful levers for anyone who wants to develop a new exercise routine, she said.
1. Define what you're getting out of it
Get personal about why exercise helps you achieve your goals.
Arthuso worked with about 10 colon cancer patients for three years each, educating them about how exercise can actually improve cancer treatment. Done carefully, it can even help reduce symptoms like tingling neuropathy in hands and feet.
This "helped them to understand why it mattered," she said, laying the foundation for their work.
2. Make it fun — really fun
In order for a workout program to be sustainable in the long run, it must be enjoyable, Arthuso said. Working with her patients, she focused on finding "something that they enjoy — really enjoy doing."
"It can be anything, swimming, walking, hiking, cycling, whatever they like," she said.
In most cases, what the patients enjoyed most was a vigorous walking program — 40 to 60 minutes of brisk walking, about five times per week. Some did it on their treadmill while watching TV. Others woke up early and drove to the mall, so they wouldn't have to walk outside in the cold Albertan winters.
3. Develop a sense of control over your program
Scheduling is key.
"Plan ahead and have a detailed plan," Arthuso said. Make your goals challenging, and get really specific about how you're going to achieve them.
"We define what days of the week they will plan to exercise, what time of the day, how often."
They even discussed the planned intensity of each workout: would the patient be breathing heavily, or would they be able to carry a conversation with a friend during this session? Patients kept a workout log, and would bring it to their check-ins.
"We ask every session: how did the past two weeks go? Were there any challenges that you faced? Did you achieve your goals? And then we would discuss those barriers that they face and make any adjustments."
There were plenty of hurdles that came up along the way. One patient went on a cross-country road trip all the way from Canada to Texas and had to plan ahead to find hikes. In every program, wherever the patients were, there were fumbles, and skipped sessions. Arthuso says working through those issues and the imperfections of starting something new is part of what actually helps cement enduring success.
"When we are increasing or maintaining physical activity levels, I don't think it's a straight upward path," she said. "There are natural ups and downs and life events can affect the consistency. But when we acknowledge this and help the patients to navigate them — this was a key component of the program."
Being cancer patients, the participants also had many extra challenges to deal with, like major fatigue from their treatments, and pain.
Arthuso designed programs that fit these issues, with " lower intensity activities, shorter bouts of movement, or scheduling the exercise during times of the day when they notice that the energy levels are the highest."
4. Talk to people about your workout
The winning final ingredient in any successful behavior change is the people.
Patients found lasting success in their exercise routine when they were "supported by important people in their lives," Arthuso said.
She identified a social support strategy for each patient, whether the support came from doctors, friends, or even fellow patients going through colon cancer treatment.
Some patients invited friends or spouses to walk with them. The key was "they were receiving encouragement and they were consistently supported throughout the three year intervention," she said.
"I believe that what made the difference was this combination of the personal relevance, enjoyable and tailored activity, the consistent support and a clear and actionable plan."
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