Categoriespersonal training psychology

Why Is It So Hard To Be Healthy?

Being or not being healthy, by and large, is rarely an information problem. Most people know regular physical activity is good for their health, as is not crushing an entire bag of Doritos right before bed.

Why, then, are so many of us struggling with attaining a “healthy” lifestyle?

Simple (but not really): Lack of behavioral interventions.

In today’s guest post strength coach and PhD to be, Justin Kompf, discusses the dilemma.

Copyright: paulgrecaud / 123RF Stock Photo

Why Is It So Hard To Be Healthy?

Four facts keep me thinking on a consistent basis.

  • The majority of us are overweight or obese
  • The majority of people who lose weight will gain it back
  • The majority of us are getting insufficient amounts of exercise; and
  • The majority of people who start an exercise program will quit within six months

Physical inactivity contributes to 9% of premature deaths.

Maintaining a healthy body weight and exercising regularly are two of four health behaviors (the other two being not drinking your face off and not smoking) that can extend a person’s life by over a decade.1

Mathematically, the odds of a person doing two behaviors is lower than doing one behavior, and the percent should keep getting smaller as more behaviors are added on.

Still, the number is staggeringly low.

Only 4.8% of us do all of these health behaviors. Stated otherwise, 95.2% of people either have a poor diet, are insufficiently active, drink too much, smoke, or do some combination of the four behaviors.

Why Don’t People Do These Health Behaviors?

I was recently at an interview for a new training job and my interviewee asked me why I train people.

It’s because we sell time. We can give people additional high qualities years on their life so that they can continue doing what they love to do.

The question of why; as in, “why don’t people do these healthy behaviors” sits around in my mind a lot. The question of adherence also hangs out up there.

The environment exerts such a strong influence on us that it makes it challenging to be healthy. I would also say that most people lack an appropriate plan and a strong enough form of behavioral regulation.

Environmental Influence

We live in an ‘obesogenic environment’.

The term “obesogenic environment” refers to an environment that promotes gaining weight and one that is not conducive to weight loss. This environment helps, or contributes to, obesity.

So, quite literally when we try to lose weight or exercise there is a fight against the environment.

Imagine going to work, trying to get a project done but Jim the cubicle invader keeps barging into your office to talk about his weekly Tinder dates. Then, because he thinks it’s funny, he flips your desk too.

That’s what weight loss is like in our environment, keeping focus despite distractions and going back to work despite setbacks.

What to do Then?

Full disclosure, I don’t have all the answers. Everyone is different so a one size fits all answer would be a disservice. All I have is experience and a decent understanding of behavioral research.

So, what to do?

In my opinion, the best thing a person can do no matter what is to simply start.

That being said, as people start, there are things I would encourage them to do in regards to their behavioral regulation.

Whenever someone sets a goal, they have a motive.

For example, “I want to lose 20 pounds” or “I want to gain 10 pounds of muscle” are both motives. They are a person’s WHAT and are a part of a person’s goals.

WHAT’s also have WHY’s.

A person’s WHY is their form of behavioral regulation.

People can be extrinsically motivated or they can be intrinsically motived.

Intrinsic motivation refers to doing an activity out of sheer enjoyment. But, let’s face it most people won’t always run, lift or eat broccoli for sheer enjoyment.

Within extrinsic motivation are four different categories. They are (see chart above and below) external regulation, introjected regulation, identified regulation, and integrated regulation.

Regulation type Description Example
External regulation Achieve an external reward or avoid punishment

Compliance with demands from others

 Exercising because of doctor’s orders
Introjected regulation Avoiding shame, enhancing ego or pride Exercising to avoid feeling guilty
Identified regulation Acceptance of the value of the behavior Exercising because it is important to do so
Integrated regulation Behavior is congruent with a person’s values and needs Exercising because the outcome is valuable

Being fit is part of one’s identity

Behavior Change is Like Battle

Recall, the obesogenic environment is programmed to make us fat. In order to overcome it there must be a ‘fight’ against it.

Most behavioral theories discuss a motivational phase and a planning phase.

Motivational phases are the precursor for a planning phase. A person has to have some form of motivation (i.e. not be amotivated) to make a plan.

However, it certainly helps in the planning phase to have a strong form of behavioral regulation (why you are motivated to do a behavior).

Here’s how I think about it; when a person goes to battle they have their own strengths as well as a weapon of choice.

Thor doesn’t go into battle without his hammer (RIP Mjolnir), Luke Skywalker doesn’t leave his light saber at home, and the Punisher (watch this series2) is always packing.

These heroes also have their plan.

The Punisher doesn’t just go in guns blazing, he’s tactical. Luke Skywalker blows up the death star with a good plan (Thanks Rogue One) but gets his hand cut off when he takes on a challenge that is too big for him.

Think of motivational regulation as a person’s strength and think of the plan of attack as the strategy for success.

The more powerful your weapon (or the weaker the adversary), the less necessary a specific plan becomes.

If a person loves weight lifting (intrinsic motivation), they wouldn’t really need instructions to make a specific plan because nothing can stop them. Odds are they would make plans with no help.

In geek language, Superman wouldn’t need a plan to beat a common criminal. His strength is sufficient to just get the job done.

Strength and Plans

Any form of motivational regulation is enough to get a person started. However, there are some forms that are more likely to keep a person going.

If motivational regulation is closer to the extrinsic side, the challenge shouldn’t be made too hard. Barriers are likely to derail people like this.

To me, having external regulation to fight the obesogenic environment would be like Luke Skywalker going to fight Darth Vader with a rubber chicken.

He’s going to need a damn good plan to win, and even then, it’s likely that he will get his other hand chopped off.

Regulation type Description Metaphor
External regulation Achieve an external reward or avoid punishment

Compliance with demands from others

 Rubber chicken
Introjected regulation Avoiding shame, enhancing ego or pride sling shot
Identified regulation Acceptance of the value of the behavior One of those laser guns Chewbacca has
Integrated regulation Behavior is congruent with a person’s values and needs The force and a lightsaber

On the other hand, if a person wants to achieve a goal because the behavior is congruent with their life values (i.e. to be a better parent) that’s the same as going into a fight with the full use of the force and a lightsaber.

You still need a plan, but you’re better equipped to win.

Planning Phases

Planning phases dictate specifically when, where and how a behavior is going to occur.

For example, if someone decides that eating more vegetables will be beneficial to their health, they should plan exactly when and where they are going to eat vegetables.

These plans are called implementation intentions. They link situational cues to desired behaviors.

If a person wants to eat more vegetables they might say “when it is my lunch break I will have the bag full of baby carrots I brought to work”

I propose that a stronger motivational foundation when paired with specific planning will contribute to more favorable outcomes.

Motivational foundation Planning phase Predicted behavioral outcome
External regulation

 

 Weak
Introjected regulation Implementation intention formation Moderate
Identified regulation

 

 Strong
Integrated regulation Very strong

What to Do?

With a weak foundation (i.e. external or introjected) plans are more necessary but still likely not as effective as if they were based on a strong foundation (i.e. identified or integrated).

There are many reasons why people fail but I consider behavioral regulation to be an especially important one.

Changing motivational foundations is challenging. A weight loss goal is great. However, as people go through the process they should try to find activities that they love doing. For example, they could do the following:

  • Try a variety of exercises and see which one makes you feel great, ones you love
  • Set a small goal: (1) do 1 pull up (2) do one perfect push-up (3) run a 5k (4) learn how to master a squat or a deadlift
  • Learn to make new foods that taste good and are also healthy
  • Try connecting your goal to a different value. Sure, losing weight will make you look better but it will also make you healthier which means you will have better quality time to do the things you love doing. Try making the link between your goal and life values.

Reference

Ford, E.S., Zhao, G.Z., Tsai, J., Chaoyang, L. (2011). Low-risk lifestyle behaviors and all-cause mortality: Findings from the national health and nutrition examination survey III mortality study. American Journal of Public Health 101(1): 1922-1929.

Author’s Bio

Justin is a PhD student in the exercise and health sciences department at the University of Massachusetts at Boston. He is a certified personal trainer and certified strength and conditioning specialist. Justin blogs at Justinmkompf.com.

You can follow Justin on Facebook HERE.

CategoriesMotivational

What Moves You?

Today’s guest post comes from my fiance, Lisa Lewis. Dr. Lisa Lewis (EdD, CADC-II, Licensed Psychologist).

We’re currently down here in Florida (her home state) visiting some family and friends along with chipping away at some good ol’ fashioned wedding planning. I.e., “discussing” whether or not I can finish our vows by saying “one ring to rule them all” when I place the ring on her finger.

I.e., and by “discussion,” what I really mean is “not a chance in hell in happening.”

Anyways, knowing we were going to be away for a few days, and the likelihood I’d have a lot of time to do any writing pretty slim, Lisa was a champ and wrote this post on exercise and motivation. She’s kinda smart. And the internet loves it when she writes for my site. I suspect this will be no different.

Enjoy!

[Seriously babe, Tiesto, blacklights, smoke machine, first dance, what’s not to like?????]

Take an Intention Inventory:

Let’s go: grab a scrap piece of paper, a napkin, or open a “post-it” on your computer, and write down 10 reasons why you work out (or “lift”, “train”, “exercise”, ect) … Don’t think too hard or too long… just jot them down as fast as you can.

Give yourself about 2 minutes…

Alrighty. Now put that aside for a moment, and consider the construct of motivation.

As complicated, ever-changing, growth-directed creatures, we humans are separated from the rest of the animal kingdom by our psychology – and specifically, our innate desire to grow, improve, and gain mastery over our environment(s).

In a word, we are motivated. We pursue careers, follow dreams, take up hobbies, and aspire to be better than we are. Since you are reading Tony’s blog, you are motivated to be one of the following: fitter, faster, stronger, smarter, beastly-er, better. Motivated to enhance your fitness, you have most likely adopted behaviors and developed habits that others would consider “extreme”, “impressive” and “disciplined”.

How on earth do you do it?

Anyone can exercise, and while many begin, or begin again, most do not persist over time. We make resolutions that influence behavior for a day, a week, or a month, but what makes it stick? How do we persist in activities that require discomfort, delayed gratification, and sweaty smelliness? Those of you who have struggled with finding – and more commonly keeping – motivation for health and fitness have most assuredly wondered the same.

Motivation drives us – but not just in one direction or toward one outcome. A variety of intentions move us.

One way to conceptualize motivation is along a continuum: at one end we are motivated by 100% intrinsic enjoyment derived from engaging in the activity itself, and nothing else; at the opposite end, we are motivated in order to obtain a reward or to avoid a punishment. My personal favorite theory of motivation, the Self-Determination Theory (Ryan and Deci, 2000) posits a range of motivations from wholly external to entirely internal, and all together, these motives combine, compliment, and conspire to move us to act, work, and grow.

Now, let’s look at your list of results along this “continuum” of motivation to see what helps you to “get after it” at the gym, day after day. Label each one of your answers with the number corresponding to the best description of that motive:

1. Reasons including “getting something” good, or “avoiding something” bad are externally regulated. For example, some people are incentivized by employers to walk (measured with pedometers), go to the gym (proved with attendance records), or join a sports league. Oppositely, you may be externally regulated to avoid something punitive, like chronic pain due to inactivity.

2. If you wrote down anything about “feeling guilty if I don’t go” or “being proud after a great workout!” than you are also motivated by introjected regulation. Partially internalized, this motivation works by either moving you away from shame and guilt, or by pushing you toward pride. (Unfortunately, this is a motivation often used by the media and commercial gyms, which impose guilt and shame for not “getting in your run” or doing regular physical activity… this is unfortunate because this type of motivation often leads to behaviors which become “extinct” over time).

3. Any statements about your identity and your values. For example: “Training hard is who I am!” “I really value being strong and fit, and I make sacrifices to keep myself healthy”, “I’m athletic and I want to look at feel athletic” and “I want a long, healthy, happy life”. If you get to they gym due to “Identified” or “Integrated Regulation”, then you identify with exercise and fitness, and/or exercise behaviors are integrated into who you are as a person. You value the outcome of your hard work, and find the results personally meaningful. It may not be fun, but dammit, you feel that it’s all worth it.

4. Intrinsic motivation. Examples include, “I’m in my zone/happy place/flow when I’m training”. “I love getting in there and working hard”, or “it makes me happy!” Intrinsic motivation is pure, and someone operating under this motive is training solely for the internal state that is created (as opposed to the outcome).

So, what did you find?

Lots of 3’s and 4’s? Hope so! If that’s the case, you most likely have no trouble staying on track with your fitness. If there were mostly 1’s and 2’s, then you might have a harder time… you may stop-start often with workouts or resolutions… you may beat yourself up, have a “good week” or month, but then find yourself back out of the swing of things again.

If you notice a mix of scores 1 – 4 on your list, then you’re regulated by a range of motives that combine and complement one another. For example, someday you may feel excited to get to the gym and happy just to “get after it”. The following day you may be sore and have other things you’d rather do, but you go again because your fitness goals matter to you, and it means a great deal to you that you “stay on track” and hold yourself accountable.

Other days you might feel tired and start to fantasize about skipping the gym to binge watch some Downton Abbey (or maybe that’s just me), but you realize you’ll feel guilty if you don’t go, and “better” once you do, so you drag yourself anyway.

Then other days you might just to because you promised a friend you’d spot or train with her, or because it’s Saturday and you’ll be going out to a big delicious dinner later on that you want to “earn”.

As for the “best” kind of motivation? Research has demonstrated that intrinsic motivation leads to persistence in a behavior over time – but as we all know, you can’t “love” to workout every day… or even once a week.

But if love gets you deadlifting once a week, and guilt gets you pressing another day, and your lifting partner pushes you to glute ham raise a third, and the fourth day you go because it’s what bad-asses do – then what you have is a pattern.

A consistent, regular, rain or shine, good days and bad pattern.

The blend of motivations – the drive to work on yourself across a continuum of motives – is the magic elixir to a long, fulfilling life of health and goal-directed fitness.

So: Embrace the guilt that gets you off the couch! Love the “masochist” inside that wants to push the sled and “punish” you. The fun from your run and shame from your shake work together in pursuit a well-meaning, worthy goal.

Run with your reasons to get to the gym, no matter what they are. In the end, you’ll be fitter for it.