The Science of Sticking to Your New Year’s Resolution - Behaviour Change Theories
If you are one of the many people who have made a New Year’s Resolution to exercise more, congratulations. This is a great goal for your health and wellbeing.
So we know how important exercise is and how new technology can keep us in our couches. But how can we change this? What does science say about how we can get off our couches?
Over the next weeks, we will look through theories of behaviour change. These are theories on how we can overcome the obstacles to behaviour change and achieve a significant change. Some of them also examine how we can make these changes stick.
The theories of behaviour change can be characterised as behavioural, social and environmental.[i]
We will start of looking at how our social world can influence behaviour change.
Social Theories
When we look at behaviour change, we often think of what the individual can do. We think about their abilities. Are they athletic? Are they lazy? We also think about their motivations. Why do they want to exercise (or why don’t they want to exercise). Are they trying to look good for summer? Are they trying to get fitter for their kids? Have they been told by their doctor that they need to exercise for their health? While all these things do matter, we often forget about the social influences.[ii] After all, we humans are social creatures.
What we do, both deliberate and out of habit happens in a social context which can help us or hurt us when it comes to exercising more.[iii] We tend to follow the social norms and rules of the group we belong to.[iv] These are the unwritten conventions of the group we belong to. If our friends, eat poorly and don’t exercise, it makes it all the harder for us to exercise. If our friends exercise everyday and go for hikes on the weekend, it makes it much easier for us to do the same.
Next week we will look at specific social behaviour change theories.
[i] Kwasnicka, Dombrowski, White & Falko Sniehotta
[ii] Davis, Campbell, Hildon, Hobbs & Michie (2014).
[iii] Kwasnicka, Dombrowski, White & Falko Sniehotta (2016)
[iv] Kwasnicka, Dombrowski, White & Falko Sniehotta 2016
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They are
Cheap, and
Portable.
Here are some ideas for jump rope works you can incorporate into your training.
Warm Up
For a warm up, The American Council for Exercise (ACE) recommends we warm up in all three planes.
The first being alternating our feet back and forth in opposite directions.
The second being a star-jump exercise (feet wide to feet together).
The last being rotating our feet in or out (toes pointing in to toes pointing out).[iii]
Main Exercise
It is important to start slow and build up in in intensity.
If you are starting out, just try skipping at a constant low intensity for about 10 minutes and have a break or do something else. Then, slowly build up the time.
For those who are advanced and want to progress further, try using intervals. Start with 60 seconds of jumping at an 8/10 intensity (1 being lying on the couch, 10 being running away from a tiger!). Rest for 30 seconds. Slowly increase the work interval and/or reduce the rest interval.
Mix it Up
There are many different ways to use a skipping rope to keep your work out interesting.
We recommend mixing it up to keep it challenging but make sure you are able to keep moving for the majority of the workout. Here are some ones to try.
Single Leg Jumps
Try hoping on leg.[iv]
Photo by lzf/iStock / Getty Images
Running In Place
For those with difficulty jumping or with timing the jumps, try running in place.[v]
Photo by GorynVD/iStock / Getty Images
Jump In All Directions
Try jumping forward and backward.
Also try jumping side to side.
This can help to strengthen the stabilising muscles in your ankles, knees and hips.
Double Jump
For a challenge, try passing the rope under your feet twice every jump!
Photo by yacobchuk/iStock / Getty Images
Cool Down and Stretch
Don’t forget to cool down and stretch.
Focus your stretching on your calves and quads in particular.
[i] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/
[ii] https://www.verywellfit.com/skill-related-fitness-components-4155209
[iii] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/
[iv] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/
[v] https://www.acefitness.org/education-and-resources/lifestyle/blog/6395/7-benefits-of-jumping-rope/
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