I hope that you managed to fill in both questionnaires that were included in my previous posts. These are your baseline measurements for your improved wellness. Now I am going to add some academic research that I looked at during my dissertation. Yes, it’s probably 10 years old and some of the papers I quote are older than that - but my point is...we’ve known for a long time now the value of being active and it’s knock on effect to our health and yet the health of the uk is still deteriorating. So, have a quick read, look up the papers if you wish and tomorrow I will set out some simple guidelines to follow.
Research shows us that physical activity in general is beneficial to both physical
(Blair et al., 2001) and mental health (Biddle et al., 2000). Despite knowing and understanding this, we still have barriers to exercise, both real and imagined, that stops us from starting an exercise programme. So, lets look at motivation that might lead
to a positive change in behaviour that can lead to improvements to quality of life, health and well-being.
(Blair et al., 2001) and mental health (Biddle et al., 2000). Despite knowing and understanding this, we still have barriers to exercise, both real and imagined, that stops us from starting an exercise programme. So, lets look at motivation that might lead
to a positive change in behaviour that can lead to improvements to quality of life, health and well-being.
I am going to introduce you to a theory called “Self Determination Theory” (SDT)
(Deci and Ryan, 2002). We are going to
use this fab piece of research that I did my dissertation on towards the enjoyment
of exercise, making friendships and increasing self-confidence. SDT is a study
of human motivation, development and wellness. . Central to the theory is the
suggestion that there are three basic and universal requirements that need to
be satisfied. These are: (i) autonomy, or the control of your life; (ii)
competence, or the mastery of a skill, and (iii) relatedness, or
the way in which we relate to the outside world and in particular to groups
that are socially close. These three needs are central to facilitating natural
and optimal growth in social perception and personal well-being (Ryan and Deci,
2000).
(Deci and Ryan, 2002). We are going to
use this fab piece of research that I did my dissertation on towards the enjoyment
of exercise, making friendships and increasing self-confidence. SDT is a study
of human motivation, development and wellness. . Central to the theory is the
suggestion that there are three basic and universal requirements that need to
be satisfied. These are: (i) autonomy, or the control of your life; (ii)
competence, or the mastery of a skill, and (iii) relatedness, or
the way in which we relate to the outside world and in particular to groups
that are socially close. These three needs are central to facilitating natural
and optimal growth in social perception and personal well-being (Ryan and Deci,
2000).
We understand exercise is valuable in keeping our
cardiovascular system healthy (ACSM, 2007)
but also the link between body image and
self-esteem is a strong influencing factor on motivation for exercise. Self-worth and self-esteem can improve even at a low 55% maximum training
heart rate when only slight increases in fitness and body fat were achieved (Elavsky and McAuley, 2007) Exercise has value in underpinning physical
self-worth, self-perception and well-being (Fox, 2001). Self-worth can be described as how we see
ourselves (in a judgmental way) and includes our own beliefs, emotions and how
we behave. Whilst well-being can be thought of as happiness and mood. Interestingly, these two ideas
can also be defined as Hedonic (positive), which is linked to the basic
satisfaction that we get from feelings of pleasure and happiness; or Eudaemonic
which is more deeply rooted in fulfillment of human need - or the vast and
amazing realisation of your
potential.
cardiovascular system healthy (ACSM, 2007)
but also the link between body image and
self-esteem is a strong influencing factor on motivation for exercise. Self-worth and self-esteem can improve even at a low 55% maximum training
heart rate when only slight increases in fitness and body fat were achieved (Elavsky and McAuley, 2007) Exercise has value in underpinning physical
self-worth, self-perception and well-being (Fox, 2001). Self-worth can be described as how we see
ourselves (in a judgmental way) and includes our own beliefs, emotions and how
we behave. Whilst well-being can be thought of as happiness and mood. Interestingly, these two ideas
can also be defined as Hedonic (positive), which is linked to the basic
satisfaction that we get from feelings of pleasure and happiness; or Eudaemonic
which is more deeply rooted in fulfillment of human need - or the vast and
amazing realisation of your
potential.
Considering the range of positive benefits to exercise,
there appears little reason for us not to increase physical activity. But the
motivation to exercise is often what stops us. I am hoping that the
questionnaires will help you rethink...we know that this can of thought can
have a direct effect on exercise behaviour (Markland and Ingledew, 1997; Ryan et
al., 1984).
there appears little reason for us not to increase physical activity. But the
motivation to exercise is often what stops us. I am hoping that the
questionnaires will help you rethink...we know that this can of thought can
have a direct effect on exercise behaviour (Markland and Ingledew, 1997; Ryan et
al., 1984).
SDT is the intention of the motivation that
directs energy and behaviour. It uses motivational constructs to categorise
cognitive, affective and behavioural variables and reflects the source of
motivation rather than the amount of motivation as predictors for performance.
Intrinsic motivation combines our natural inquisitiveness about our world, and
the fundamental desire to nurture happiness and well-being (Deci and Ryan,
1995). The pleasure we derive from tasks
which have no external gratification leads to true intrinsic motivation (Deci and
Ryan, 1995), and the freedom to choose what we do connects the basic needs
principles for SDT. Basically, this can be summed up as doing something you
love and enjoy!
directs energy and behaviour. It uses motivational constructs to categorise
cognitive, affective and behavioural variables and reflects the source of
motivation rather than the amount of motivation as predictors for performance.
Intrinsic motivation combines our natural inquisitiveness about our world, and
the fundamental desire to nurture happiness and well-being (Deci and Ryan,
1995). The pleasure we derive from tasks
which have no external gratification leads to true intrinsic motivation (Deci and
Ryan, 1995), and the freedom to choose what we do connects the basic needs
principles for SDT. Basically, this can be summed up as doing something you
love and enjoy!
SDT
looks at your goals from a personal choice view point. If we want a long term commitment to exercise then it
is really important that they are personal, and gives us personal satisfaction from
exercise and the freedom to chose what we do, when we do it etc, rather than
pressure to complete tasks. The feeling
of being in control of your environment is linked with intrinsic motivation
(internal) responsible for long term persistence behaviour and increased
psychological health (Wilson and Rodgers, 2002).
looks at your goals from a personal choice view point. If we want a long term commitment to exercise then it
is really important that they are personal, and gives us personal satisfaction from
exercise and the freedom to chose what we do, when we do it etc, rather than
pressure to complete tasks. The feeling
of being in control of your environment is linked with intrinsic motivation
(internal) responsible for long term persistence behaviour and increased
psychological health (Wilson and Rodgers, 2002).
There
is more to come...just read this for now and think about what you like doing.
is more to come...just read this for now and think about what you like doing.
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