Interactive planning program to increase physical activity
Funded by the National Heart, Lung and Blood Institute
Scientist(s):
Blair Irvine, PhD
Despite the many well-publicized benefits of an active lifestyle, 40% of Americans engage in no physical exercise whatsoever. A brisk 20-minute walk three times a week is all it takes to begin to reap benefits for the heart, lungs, and overall outlook on life. Still, a large proportion of the population remains uninspired to change. Focus groups with more than 100 sedentary working-age adults revealed that "a jock lifestyle" or "going out to the gym for a workout" does not appeal to this population.
In an effort to make physical activity attractive, the Oregon Center for Applied Science, Inc., developed Get Moving!, a multimedia program "for the rest of us." Viewers are guided by a variety of onscreen characters who help them identify strategies for overcoming barriers to exercise. They are encouraged to create a list of stretching, strengthening, and striding (fitness) activities they can "sneak" into their daily lives, choosing from practical lists such as "things I can do with a friend" and "things that also get something practical accomplished."
At the end of a visit to the program, viewers can print out the list of their chosen activities. They are encouraged to return to the program in the following week to receive further support, information, and advice regarding adjustments to their plan. The program focuses on a gentle, incremental approach to increasing physical activity: behavior change by small steps.
In a randomized clinical trial at a large work site, 522 sedentary employees evaluated Get Moving! during the course of one month. Everyone responded to a questionnaire about their attitudes and experience regarding exercise and physical activity and about their general mental and physical health. Half the participants watched the Get Moving! program and had access to it for 30 days, after which they answered another survey with the same set of questions. The remaining half waited for 30 days, answered the survey a second time, and then were offered access to the program.
Those who watched the Get Moving! program were significantly more active 30 days later than those who did not watch the program. They also expressed greater confidence in their ability to be active (an important element for staying active and not losing ground). Those who watched Get Moving! also registered a powerfully significant decrease in their feelings of depression.
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