Exercise adherence and motivation

Exercise adherence refers to the ability of an individual to maintain a regular exercise routine over a prolonged period.
Factors affecting exercise adherence are personal factors (e.g., attitude towards exercise, health status), exercise factors (e.g., type, intensity, duration), and environmental factors (e.g., access to facilities, social support).
Exercise adherence is vital for achieving long-term fitness goals and health benefits. Without consistent adherence, fitness gains can quickly diminish.

Setting realistic and specific goals can help enhance adherence. For instance, a goal could be to walk for 30 minutes five times a week, rather than a vague goal like ‘exercise more’.
Incorporating variety into the training programme can make it more enjoyable and reduce boredom, hence encouraging continued participation.
Providing feedback and tracking progress helps maintain motivation by showing the individual his/her progress and achievements.
Social support, such as exercising with a friend, in a group, or hiring a personal trainer, can boost motivation and accountability hence improving adherence.
Offering flexible training times accommodates individuals with different schedules and commitments, making it easier for them to adhere to the programme.
Incentivising exercise with rewards and recognition can serve as an additional motivation and can work particularly well when individuals reach milestones or achieve significant improvements.

Exercise motivation refers to the desire and willingness of individuals to engage in physical activity. This can come from internal factors (intrinsic motivation) or external factors (extrinsic motivation).
Intrinsic motivation involves engaging in activities for the genuine enjoyment and challenge they provide. It is often associated with more consistent exercise adherence.
Extrinsic motivation refers to engaging in activities in response to external rewards or acknowledgments from others, such as praise, admiration, or receiving physical rewards.
Recognising the sources of an individual’s motivation can be hugely beneficial in helping to tailor the training programme to fit their needs, ultimately improving their overall exercise adherence.

Positive reinforcement can help foster both intrinsic and extrinsic motivation. Acknowledging an individual’s progress and accomplishments can be a powerful motivational tool.
Implementing variety and fun into a training programme can strengthen intrinsic motivation. This could be achieved by trying new activities, adding games, or changing the workout scenery.
Helping individuals to set and achieve personal goals will heighten intrinsic motivation by giving them a clear focus and sense of purpose.
Providing support and encouragement can reinforce both extrinsic and intrinsic motivation and may enhance commitment and adherence in a training programme.