Strategies for Enhancing Adherence to Exercise

Although most people understand the importance of physical activity, many never begin exercising, and many who do start soon drop out. The following strategies are used to enhance adherence to exercise:

1. Goal Setting. A moderate bout of acute exercise (about 20–30 minutes) gives the best positive psychological effect; exercise above the lactate threshold feels unpleasant and encourages people to quit. Goals should follow the SMART rule — Specific, Measurable, Attainable, Realistic and Time-based.
2. Adding Variety to Exercise. Repeating the same routine leads to boredom and drop-out. Adding a variety of exercises and moves that target the same body needs — new methods, new equipment, changed logistics and new members — brings fresh energy and improves adherence.
3. Social Support Enhancement. Involving friends and others who encourage participation helps fuel goal achievement. Creating a system of a buddy partner, youth leader or mentor — a family member, classmate, friend or relative acting as motivator — supports adherence.
4. Contract. Regular exercise, not just occasional bouts, is needed to maintain benefits. Getting participants to sign a written contract — an intent to comply, setting out expectations, responsibilities and consequences — has proved effective in improving adherence.
5. Reinforcement Interventions. Both positive and negative reinforcement work. Incentives, rewards and badges that recognise attendance and participation help maintain exercise behaviour and encourage others to begin.
6. Feedback. Individualised feedback on progress and other positive aspects gives participants the direction and energy to continue, raising motivation and improving adherence.
7. Process Orientation. Programmes built only on outcome/product goals (weight loss, appearance) work at first but are hard to sustain. Shifting the focus to process goals, which are more intrinsic, helps people become lifelong exercisers.
8. Problem Solving. This means identifying the obstacles between a participant and their activity goals, generating and applying solutions, evaluating the results, and trying different solutions when needed. …