Recent research findings suggest that coercive based strategies by health professionals and doctors, threats of social rejection or feelings of guilt are unlikely to influence personal decisions regarding physical activity and can often have an opposite effect. It appears that strengthening forms of self-motivation and creating a sense of autonomy are more effective in changing behaviour and encouraging people to choose to be physically active. The study suggests those who decided to be regularly active had found a reason to exercise which differed to those who felt they had to out of a sense of duty. It appears that by developing a personal believe that physical activity is beneficial, in light of the individual understanding of what that means to them, provides greater impetus for behaviour change.
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Let Me Introduce George:
57 years, George has qualified to represent Australia at the Age Group World Triathlon Championship in Switzerland. I only mention George’s age here because he is such a testament, not only to healthy ageing but the ability to change behaviour at any age and any stage of life. The general gist of ageing is that inactivity and excess weight make it more uncomfortable, unhealthy and complicated than it needs to be.
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In the before photo we see we see 50 year old George, a familiar sight of a man in his 50’s, overweight and sedentary. It’s OK, George said I can write that about him because, as you can see in the other photo, he’s now fit, fast and bursting with energy. George tells me he is now the weight he was when he was in Grade 6 (12 years old) so George has been overweight much of his life.
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Making a change at any stage in life can be challenging and there is much theory and debate on effective ways to change human behaviour… think of the smoking campaign, seat belts, drink driving. While these seem obvious today they took an extensive, multifaceted approach by health organisations, government interventions and advertising campaigns to be effective. Another study on behaviour change and physical activity states “the processes by which behaviour is triggered and, thus, becomes habitual are currently unclear” (Arnautovska et al. 2017). What seems to be clear though is that self-determination and motivational readiness to change habits appears to play a significant role in individuals successfully making change. When it comes to starting regular physical activity individual perceptions of choice and decision making, personal mastery, fun and achievement are shown to enable change. Age is inconsequential to changing physical activity behaviour with the student population having one of the highest rates of inactivity and reluctance to modify behaviour (Aleksovska-Velickovska et al. 2019).
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Six years ago George wanted to improve his sailing skills, a hobby he enjoyed on the weekends. He was told, to get better at sailing, he’d have to get faster. In order to get fast quickly George started running and signed up for a local Fun Run. That first Fun Run, albeit tough, inspired George to continue running and now he signs up for a competition every year to give his running a focus. He’s run plenty of marathons over the last 6 years and only got into triathlons because he realised it was cheaper to enter the events as a club member. And that’s how it was for George, one thing led to another and his behaviour changed as his running progressed. George found running made him hungry so he altered his diet, he scheduled his runs for early morning so he could arrive back home just as his wife and daughter were getting up. His feet hurt at the start so he changed his shoes until he found some that worked for him. George adjusts and adapts as he goes.
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In a couple weeks he’s off to Lausanne to compete, and for the first time he is working with a coach but it's more as a squad member than for any aspirations of gold medal glory. And his coach understands the arrangement; George will alternate run and ride every day, do the minimum swims and cycles to maintain condition, he will attend one weekly evening run with the squad and he has a 3 hour cap on any weekend training. His plan is simple, clear and do-able.
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As mentioned, George has changed his diet but only in response to his body’s needs. He didn’t ever plan it he just found bacon and eggs no longer satiated him for the entire morning so he concocted his own Bircher style muesli (a generic packet from Aldi that he adds copious other nuts and seeds to). Other meals are usually fish, lots of vegetables and something starchy like sweet potato or rice. It’s not a high maintenance diet, it’s not measured and weighed and it’s not enhanced with expensive powders, shakes and supplements. It’s simple and sustainable and obviously does the job. He’s a glowing ball of health, energy and happiness and he’s done it all intuitively. It just makes sense to him to eat food that adequately fuels and supports his activity and lifestyle.
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What stands out the most about George’s behaviour change is the organic process its taken. He does it how he feels it. For George balance is key. He would never do an extra training session if it meant missing his daughters netball game, he’d never say ‘no’ to a dinner out with friends because he had to run in the morning and I’m pretty sure he’d never decline a beer or a slice of birthday cake because it wasn’t in his nutrition plan.
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George didn’t have to consult with experts, employ a running coach or endure invasive clinical tests and analysis of his blood, urine or DNA to start running. There was no genome sequencing to optimise his potential and no daily motivational quotes, meditations or music to pump him up to ‘get him through it’. If you see him running along Elwood beach he’s light footed, spritely and fast. He glides along that foreshore regardless of temperature, rain or that on-shore wind that makes you run sideways to maintain a forward motion. He always says hi as he runs past you and carries on getting it done. Arnautovska et al. (2017) state ‘individual physical activity can be triggered by environmental cues such as time of day, prompting a habit that results in a spontaneous activation of the behaviour’. For George, this is his morning routine. Its habit combined with will and energy. He feels something’s missing in his day if he can’t get to it. He never begrudges it but rather delights in it and looks forward to it every day because he knows his reason(s) and he makes it happen.
Well Done to George, for showing how changes can be incorporated into daily and regular life to suit your situation. No fads, no harsh sacrifices but just great acceptance and understanding of what works for you. Good Luck George with the race!