How to make the New Year motivation stick
In the health and wellness industry, January is an exciting time. There’s a natural tendency for people to examine their health status and take steps toward improvement. Gyms are flooded with a new group of eager participants looking to make a change for the New Year. But statistics show that more than half will drop out before the end of March. This week, I’ll present some tips for maintaining long-term behavior change past the 90-day mark. Plus, I will introduce an exercise that fits perfectly into a new program.
Behavior change is the secret sauce behind health improvement. New shoes and fitness apps are tools that can be utilized along the way, but long-term adherence only happens when effective behavior change strategies are put in place.
The scientific community is divided into various health behavior change theories, each with its own blend of psychological and social constructs that determine one’s likelihood of maintaining the desired behavior. However, there are some common threads that appear in many of them.
First, there must be an intention to change. A person must decide that they do, in fact, want to alter their health trajectory in some way. Behind that intention, there should also be a very personal reason for the change. It shouldn’t be for anyone else (spouse, doctor, parents); the reason should be something that resonates directly with the individual.
Once a person has their reason and intention, the active change process can begin. This is where social support becomes critical. Involving others in one’s behavior change process improves their chances of success dramatically. Whether that person is their significant other or a health professional (personal trainer, physician, health coach), the key is to have someone actively participating in the journey.
Tens of millions of people make it to this stage every January. They have their reason, intention and support. They take action by purchasing a fitness membership or buying home equipment. They are ready, and everything is in place. But more than 50% fail to maintain the change past 90 days.
To avoid this outcome, I recommend setting small performance goals every month. Maybe the goal is 12 workouts per month, or limiting oneself to three fast food meals every month, or both. The goals will be different for each person, but performance goals are within one’s control (vs. outcome goals). So many people make the mistake of setting an outcome goal like “lose 10 pounds by March 1st.’’ If that doesn’t happen, they experience a feeling of failure, which can be catastrophic for the change process.
Inevitably, there will be struggles. A person will get sick, injured or experience work stress that limits their available time. Embrace these challenges and celebrate overcoming them! This is one of the most important keys to long-term behavior change. Anyone can stick to a program without obstacles; it’s how they overcome them that matters.
This week’s exercise is a great addition for any new or existing exercise program, because it’s appropriate for all fitness levels and feels great. The Diagonal Cable Crunch is a fantastic way to challenge the abdominals without stressing the lower back or neck.
1. Connect a dual rope attachment to one side of the cable pulley.
2. Adjust the pulley to about chest height.
3. Grasp the rope attachment with both hands and kneel about two feet in front of the cable machine.
4. Allow your elbows to flex so that your hands are holding the ends of the rope at head height while kneeling. This is your starting position.
5. From here, diagonally flex your torso forward and to the left while holding the rope handles right in front of your forehead.
6. As your head almost reaches the floor, reverse direction and return to the starting position.
7. Now, perform another rep by diagonally flexing the torso to the right side.
8. Continue this upside down “V” pattern with the torso until you have performed 12 repetitions, two sets per side.
Remember, behavior change requires a full commitment. As Mr. Miyagi from “Karate Kid” wisely said, “Walk right side, safe. Walk left side, safe. Walk middle, sooner or later, *squish,* just like grape.” Mr. Miyagi’s quote simply means to make a decision and stick with it. Let’s do it together!
Director of business development and population health solutions for Quest Diagnostics, Matt Parrott began this column Jan. 6, 2003, at Little Rock. He loves to hear from readers. Write to him at: vballtop@aol.com