A 2018 retrospective cohort study, of 122 007 patients, found that extreme aerobic fitness was associated with longevity, notably beneficial in older people and those with hypertension. As cardio respiratory fitness is an indicator of longer life we should aim to achieve and maintain high levels of fitness (Mandsager et al. 2018). Unfortunately 50% of individuals who start an exercise program stop within the first 6 months. This lack of adherence can be attributed to many factors. Human behavior theories explain how immediate experiences can often outweigh future rewards, meaning we hate being uncomfortable even if it provides beneficial returns. Uncomfortable like getting sweaty, or dirty. Feeling or hot, cold or out of breath. Feeling muscles stretch, contract and burn. Having feet or hands blister. Experiencing the heart pound, blood rush and lungs expand. We fear exposure to all or any weather conditions, being in the sun or in the dark, early mornings or late at night.
To mitigate these negative assumptions and mental blocks to regular physical activity, further investigations suggest a ‘mental readiness’ can decrease exercise-related stress and increase motivation. By being prepared mentally for whatever may come can increase the willingness to participate and provide a greater sense of accomplishment after a workout. Mental imagery can also provide a sense of ability and positively reinforce good feelings of being active. For some people, external pressure from family or friends, information and facts, stiffness, weakness and even illness do not provide enough motivation to get them exercising. An alternative approach can be cultivated through mental imagery. Encouraging those more reluctant to exercise to imagine and visualise the feelings of health, strength, wellness and vitality can increase their ability to deal with the many obstacles they may experience when it comes to exercising. These barriers include fear of the uncomfortable, perceived time constraints, anxiety about how they look, repeatedly failing to achieve their goals and a basic lack of motivation. According to Giacobbi et al. (2014) from a trial conducted on adults who were sent a text message asking them to visualise themselves being physically active for that day showed greater response to participating in exercise than those who merely received a reminder to exercise message.
Theoretical and empirical evidence suggest that mental imagery can be an efficient strategy to increase the frequency of achieving daily physical activity for anyone at any age as mental imagery doesn’t diminish with age. All adults should aim to accumulate a total of 150-300 minutes per week of exercise that includes moderate-intensity cardio respiratory training, resistance exercises and exposure to balance, agility, and coordination movements.
Importantly, exercise prescriptions should be modified according to the individual’s health status and goals, likes and preferences, ability and general physical response to exercise. Exercise programs should aim to overcome barriers preventing some people access to this vital aspect of health. Visualisation is another tool health professionals and coaches can use to facilitate healthy exercise regimes along with support, positive reinforcement, reminders and motivation.
Mandsager et al. 2018.Association of Cardiorespiratory Fitness & Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing
Robin et el. 2018, Text Messages Promoting Mental Imagery Increase Self-Reported Physical Activity in Older Adults:
Giacobbi, P. et al. 2014. Content and perceived utility of mental imagery by older adults in a peer- delivered physical activity.
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