Background/Purpose: More than 33% of the US population is obese. Coupled with sedentary lifestyles, obese people are at greater risk for stroke, heart disease, type II diabetes, and other diseases. Recommendations for exercise state that adults participate in moderate exercise intensity five times a week, or vigorous intensity exercise three times a week. Only 49% of the population meet or exceed exercise recommendations. While health professionals struggle with the problem of inactivity among Americans, concepts of self-efficacy offer promising insights. The purpose of this study was to describe the concepts of self-efficacy and to discuss strategies for enhancing exercise behaviors.
Method: Data sources were obtained from a search of multiple databases including PubMed, Science Direct, Academic Search Premier, and Google Scholar. Study inclusion criteria were publication in the past ten years and utilization of self efficacy to increase initiation and adherence to exercise and physical activity behaviors.
Analysis/Results: A variety of studies were identified that utilized self efficacy with success to enhance exercise behaviors. Performing activity tasks that were perceived as challenging yet attainable was shown to enhance self efficacy. Lower intensity activities were preferred, especially by women. Studies indicated that previously sedentary populations required low levels of intensity to achieve efficaciousness. There were able to progress gradually once they adjusted to the initial level of intensity.
Conclusions: Concepts of self efficacy can be utilized successfully to enhance exercise behaviors. Encouraging clients to participate in low intensity activities that offer a degree of challenge is recommended. During exercise performance, health professionals can provide positive reinforcement via verbal encouragement when exercise modality is new or unfamiliar. Additionally, recognizing that arousal states are normal when a new or unfamiliar exercise modality is introduced is suggested as well as sharing techniques that reduce agitated states. Tailoring the self efficacy strategy to the population is also suggested—previously sedentary people need lower intensity activity and more time to adjust.
Learner Objectives: After attending the session, participants will be able to:
1. Discuss the problems associated with sedentary lifestyles;
2. Define and describe concepts of self efficacy; and
3. Discuss ways that self efficacy can be utilized to enhance exercise behaviors.