Kenneth Gardner - FITNESS CLUB

Some of us used to think that knowledge of the benefits of regular exercising was enough to increase people's participation level. However, many of us now realise that it takes much more than knowledge. Interestingly, it is those people who have confidence in their ability to maintain an exercise programme and to achieve their goals who have shown higher levels of participation and commitment.

As we achieve success, especially in activities previously thought to be difficult, our confidence in the programme increases. Increasing our enjoyment is one the most effective ways of improving our commitment to an exercise routine. Identifying the enjoyable and the not-so-enjoyable parts of the exercise programme will help us to place more emphasis where it is necessary. The use of what is referred to as the distraction method can be very helpful in improving how consistently we exercise. For example, music with aerobic exercising makes us want to exercise even more vigorously. We need to be encouraged and motivated to enjoy the activities.

More restful sleep

It is very necessary to place more emphasis on the idea that exercise is a priority; it is an important part of our daily or weekly diet, therapy or medication. It helps when we can justify the value of exercise as well as the need for us to exercise regularly. Exercise energises us making us able to think more clearly, to concentrate more, to recall information more easily, and even enjoy a more restful sleep.

Support from family and friends is an important social reinforcement and can encourage people to stick to their exercise programme. A family that exercises together is likely to stay together and be more supportive of each other. Thus, getting other members of the family, or some of our friends to accompany us makes the activity more meaningful.

An effort should be made to make the environment exercise friendly, this will make the experience more attractive and will increase our level of interest. We should feel good about the exercises that we are doing; it will improve our self-image and confidence. It is important to be proactive and anticipate disruptions and plan to cope with them effectively as a part of our forward planning strategy. Our input in designing the programme is critical for our ongoing participation; this helps to increase our feeling of self-worth and participation in the programme.

Variety is key

Exercise instructor Kurt Dunn demonstrates basic crunches at Gymkhana at the Hilton Kingston Hotel. - Ricardo Makyn/Staff Photographer

The exercise programme should reflect compatibility between the abilities and capabilities of the individual. Our performance must be monitored and timely feedback provided to keep our interests alive. Variety is a cardinal rule in making exercise programmes attractive and interesting; this gives the programme the magnetism it needs to keep the participants coming back.

A good exercise programme will motivate us to appreciate and accept the fatigue and discomfort as important factors in the development of the euphoria that we experience following the exercise session. Good exercise programmes also adhere to an 'arrangement principle' that automatically addresses individual differences and needs in order to satisfy each participant.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com