Jan Willem Elte, The Netherlands
Physical exercise is often recommended to older persons but it is not always easy to motivate them. A recent randomized clinical trial (in JAMA) investigated whether older persons who talked with peers about their exercise program (interpersonal strategy) were able to increase and sustain physical activity levels better than those who focused on self-motivation by setting fitness goals (intrapersonal strategy).
Low physical activity among older adults is linked with disability, increased weight, difficulty in managing chronic conditions, increased falls and related injuries. Exercise may help. Yet fewer than 16 % of older adults meet the recommended guidelines (150 minutes of moderate aerobic activity and two muscle-strenghtening sessions per week).
More than 300 participants aged 70 years and older who did not meet physical activity guidelines were given a wearable fitness tracker and an exercise program and randomly divided in four groups:
- One using intrapersonal behavior change strategies
- Another using interpersonal strategies
- A group combining both intra- and interpersonal strategies
- A control group that received neither intervention
For eight weeks, all participants exercised in meetups and discussed their progress in their groups, afterwards they were left on their own devices and monitored for the remainder of the year.
The intrapersonal group involved personal reflection. They set personal goals (increasing daily step count or exercise repetitions) and developed action plans for implementing physical activity into their daily routines.
The interpersonal group involved more peer-to-peer conversation, collaborative learning and sharing. Through the conversations they learned and experimented. They problem-solved, determining what barriers might stop them from exercising and brainstorming ways around them.
The participants were evaluated after one week, six months and twelve months. The interpersonal group exhibited significant increases in physical activity –including light, moderate and vigorous activity– for the entire year. They increased their average physical activity per day by 21-28 minutes and their daily step count by 776-1058. The intrapersonal group exhibited no significant changes in total physical activity. The third experimental group, the intra- plus interpersonal condition, had results similar to the interpersonal group.
It appears that people try harder when there is another person present. They do not want to look bad. Relationships are being built, connections are felt and also involvement with a community. They encourage each other and provide support.
How to find your own fellowship of active people:
- Communicate about the importance of exercise.
- Find access to fitness classes.
- Reach out to local qualified fitness professionals. Aim for groups of four to eight people.
- Make short walks with a friend, family member or neighbour. Start with thirty minutes of walking most days.
- Talk about exercise.
- Practice resistance training.
- Expect pushbacks. Understand the risks of not training: risk of fall, earlier death and poorer quality of life.
Physical activity makes people feel better and become more healthy. Sharing experience, learning and practising with others helps to increase total physical activity.
Sources:
- Hyson This could be the key to motivating older people to exercise. Medscape medical news March 27, 2024.
- McMahon SK et al. Effect of intrapersonal and interpersonal behavior change strategies on physical activity among older adults. JAMA network Open. 2024;7(2):e240298.