The Science of Sticking to Your New Year’s Resolution - Putting Theory into Practice

Putting Theory into Practice

Now we have looked at some of the major theories on exercise behaviour change, how do we use that to get off the couch?

We can use the relevant parts of each theory as required to focus on our own individual case.

To start off with, we need to know what stage we are at.

If you are reading this article then you’ve probably already established a need and want to exercise. This probably means that you are in the contemplation or preparation phase. Perhaps you have already started and are looking to maintain your good progress (in the action phase). If you are in the contemplation stage, you could look at the benefits and barriers of exercise for you. If you are in the preparation stage, then you could start with some small short-term goals. 

Starting with individual influences, it is good to look at your self-efficacy for exercise. If you feel underconfident in your ability to exercise, one of the strongest sources of self-efficacy is through performance accomplishments. By getting early wins, you can increase your self-efficacy.[i] One way to do this by choosing a goal that is challenging but achievable. You could start with a 10 minute walk once a week and build on that.

Next using the Theory of Reasoned Action, have a look at your social norms. How much do you value exercise? How can you increase this value? How do people in your life view exercise? Could you increase your time with people who value exercise? By surrounding yourself with people who encourage your exercise goals, you’ll increase your self-efficacy and improve your chances success.

From the ecological models, have a look at your physical environment. Is it conducive to your exercise goals? If you want to go for more walks, do the footpaths around your house encourage you to go for walks? If they aren’t (perhaps they are narrow or dark or bumpy), the what about the area around your work. Could you walk during your lunch break around the parks near your work? Is there a near by park or walking trail you could go to instead? Perhaps you can exercise in your lounge room!

By understanding the theories examining behaviour change and exercise, you can use them to increase your chances of success and fulfil your New Year’s Resolution and exercise!

[i] Razon & Sachs

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