Northwest Arkansas Democrat-Gazette
Master Class
In theory, if we make it easier to exercise, it’s more likely we will.
The Theory of Planned Behavior attempts to explain how human behavior is influenced by psychological factors. My doctoral dissertation and subsequently published research are based on this theory, mostly because it makes sense to me.
What is this theory and how does apply it to your exercise adherence? So glad you want to know.
The Theory of Planned Behavior stipulates that behavior is most directly influenced by one’s intention to perform a behavior. In other words, planning to do something leads to doing it. This is likely not a mind-blowing construct for many readers, but there’s more.
The theory also states that one’s intention to perform a behavior is most influenced by three factors:
■ The individual’s attitude about the behavior (i.e., is it good, bad or indifferent),
■ Social norms (how society feels about the behavior), and
■ The person’s perceived behavioral control (ability to perform successfully).
Let’s look at the theory in the context of exercise behavior. Attitudes are all over the map regarding exercise. Some people love it, others don’t. At the same time, most people recognize that society has developed a positive view toward physical activity “behaviors.” So, social norms are usually a positive influence.
In my opinion (although the scientific community hasn’t necessarily supported this view), perceived behavioral control is the key factor in determining whether someone will engage in exercise. I believe it all comes down to personal control.
Control can encompass many factors, including whether someone has enough knowledge to do an effective workout. Lack of knowledge, finances, facilities or equipment all can reduce one’s perceived behavioral control and lead to low intention, which directly contributes to poor exercise adherence.
In other words, knowledge is power.
Workout routines that are minimalist in design are less reliant upon specific equipment and so are more versatile across different environments. That is, if you can do the workout pretty much anywhere, you are more likely to do it somewhere. If increasing control leads to better workout adherence, then simple workout routines are a good thing.
This week’s exercise fits right into the minimalist category because it only requires a slightly elevated surface. The Speed Climb Pushup is a fantastic way to challenge your core and upper body without the need for expensive fitness gear.
1. Kneel facing the side of an exercise bench.
2. Place your hands on the edge of the bench, just a little beyond shoulder-width apart.
3. Stretch out your legs so that you’re in the “up” phase of a pushup with your feet on the floor and hands on the bench.
4. Perform five smooth, controlled pushups.
5. Quickly lift the right knee to the chest and then the left knee, as though doing mountain climbers.
6. Continue the mountain climbers for 25 repetitions, as fast as you can. 7. Do five more pushups. 8. Continue alternating this pattern until you’ve done 20 pushups and 100 climbers.
The take-home message of today’s column is to remove as many barriers as you can to encourage yourself to adhere to your exercise plan. Consider factors such as convenience, cost and knowledge requirements when selecting your next exercise routine, and watch your adherence rate skyrocket. Enjoy!