As a rule, summer holidays are a time to rest and think about projects and objectives. September is therefore usually a month for implementing decisions, intentions, and plans . It is the beginning of a new year, almost like January. Health-related goals are often established and increasing physical activity has come to occupy an important place. Any attempt to change behaviors change that can contribute to a longer and healthier life is commendable. However, as almost all of us have felt, it is not a task free of obstacles. After the light routine of summer holidays, procrastination sets in, clothes for cold are used again, work begins, children start school, there are new schedules and rules to follow... Therefore, the sustainability of physical activity is a challenge that often comes up against a set of barriers. There are some factors that can help the implementation of behavioral changes to be more effective , that is, they facilitate continued adherence to a certain behavior, such as increasing physical activity: Motivation Self-regulation Habit Resources Social and environmental influences The influence that these factors have on continued adherence to exercise depends on the situation, the person and the relationship they have with physical activity (for example, whether it is something new or a 'long-time companion'). The secret is to know them, apply them to the objectives and not be afraid of making mistakes, so that everyone can find the best solution for themselves. Motivation Look for motivation in exercise as it promotes adherence to its practice : For the pleasure you feel during or immediately after an exercise session; The feeling of accomplishment in the face of the challenge of practicing a form or program of physical activity; The identification as a more active person encourages maintenance of physical activity while discouraging incongruous behaviors, such as excessive sedentary behavior. Self-regulation Try to simplify and be flexible. People with a greater capacity for self-regulation control their physical activity behavior more successfully , as the costs, resources and barriers to its practice vary over time. Identifying and resolving discrepancies between current physical activity and a physical activity goal to be achieved facilitates the maintenance of physical activity; Developing contingency plans for barriers to regular physical activity can improve self-efficacy and outcome expectations, decreasing the likelihood of future relapse. Habit Turn goals into habits . Successful physical activity behavior can help build physical activity habits; Routine behaviors have less need for self-regulation and are more automatic; Continuous repetition of a physical activity behavior with an external stimulus (eg, going for a walk at lunch time) can promote the habit of physical activity. Resources Try to balance your capabilities across your tasks and objectives . The self-regulation effort required to deal with daily challenges (eg, work-related) can deplete the mental resources available to self-regulate physical activity behavior later in the day, which can lead to maintenance failures (eg, with sedentary behavior). Social and environmental influences Find out what is the most favorable environment for your goals . Maintaining an exercise program at home requires more self-regulation and resources and is likely not to be maintained if the home environment is not appropriate. Support from exercise role models, such as an exercise physiologist or exercise partners, can motivate people to maintain physical activity. Changing social norms can improve maintenance of physical activity behavior, for example by establishing a community with a strong social norm of exercise (e.g., an after-school running group led by mothers for mothers). Help yourself be more active and stay active throughout your life. For your health! Author : Hugo Vieira Pereira Source: Rhodes RE, Sui W. Physical activity maintenance: a critical narrative review and directions for future research. Front Psychol 2021;12:725671. Meet the sports medicine center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
