ROANOKE TIMES
Copyright (c) 1997, Roanoke Times
DATE: Tuesday, January 14, 1997 TAG: 9701140097
SECTION: EXTRA PAGE: 1 EDITION: METRO
COLUMN: Health Notes
SOURCE: SANDRA BROWN KELLY
Millions of people have sworn to become more faithful at exercising in 1997, and many, maybe most of us, will fail at it.
Even experts have problems sticking to a healthy routine.
Talk to Eric Bargman.
The 31-year-old Ferrum College professor has devoted his career to studying what goes on in human heads that causes us to not do what we know is good for us. Like quitting smoking. Or just taking the medicine the doctor prescribed. Or exercising.
He's even teaching a class on health psychology this semester.
But Bargman also is a backslider and a "chronic relapser," he confesses.
"I'm an exerciser who got laid by the wayside over Christmas and needs to get back to it," he said this week.
Like it or not, exercising is all about stages.
Bargman's dissertation for a doctorate in clinical psychology from the University of Missouri at Columbia was on "Learning Theory Variables in the Stages of Acquisition of Exercise." Despite the academic title, the research document looked at some very basic things, one of which is that the world is not neatly divided into people who exercise and people who don't.
It's made up of people who say they won't ever exercise, people who are hit or miss at it and people who are regulars.
Folks move through various exercise stages, from precontemplation of exercising, to action, to maintenance, and a few in between, he's found.
The way a person views exercise and what support systems are needed for success at it depend on the person's current involvement in exercise, Bargman said.
For example, if you've never thought of exercising, you certainly haven't been concerned about the "impediments to it," he explains.
However, if you're a mother who's had great family support when you started to exercise you might miss it when the family decides that supporting Mom's workouts means dinner is late.
For a handout to reinforce his lecture on health psychology in "Intro to Psych" classes, Bargman compiled a David Letterman-type list pointing out the barriers to a successful workout program. Here is the just-in-time document for those people who pledged that this is the year they'll finally get to the Y:
ERIC'S TOP 10 LIST OF RECOMMENDATIONS TO HELP YOU STICK TO AN EXERCISE PROGRAM
10. Identify and avoid high-risk situations: Plopping down in front of the TV "just for a minute" right before you plan to go exercise is an example of a high-risk situation.
9. Expect and plan for lapses: Accept the fact that you may miss a day or two of exercise when you are on vacation. Anticipate that lapse and plan ahead for your return.
8. Avoid the "abstinence violation effect": Don't tell yourself that, because you missed one day of exercise, you completely blew your entire exercise program.
7. Try using dissociative techniques (daydreaming, listening to music) and coping thoughts (reminding yourself of your successes thus far).
6. Set longer-term, time-based goals: An example of this would be setting a goal that in one month you will be able to walk for 15 minutes without resting.
5. Consider different sources of reinforcement or rewards for exercising: Think about setting up an "exercise contract" with a friend or partner.
4. Find people to exercise with: Many, but not all, people are more likely to stick with a program if they exercise with a buddy.
3. Find things to help remind you to exercise: For example, leave your exercise clothes by the front door or spend time talking to people about exercise.
2. Take it easy when you first start out! Many people overdo it when they start an exercise program. This leads to sore muscles, sore egos and little chance of sticking to it. Start out exercising at a very low intensity, for a brief period of time and gradually increase the intensity, duration and frequency of exercise.
1. Find things to do that are fun! Jogging may be "good for you," but if you absolutely despise jogging, you probably won't stick with it. Instead, why not find something enjoyable that you will stick with.
If you have exercise tips or other health ideas you'd like to offer, you can contact Sandra Brown Kelly at (800) 346-1234, x393, or by calling 981-3393, or at biznews@roanoke.infi.net.
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