How to Stick with Your Exercise Plan? Have Fun and Bring a Friend

It’s well documented that exercise is good for you. Study after study shows that physical activity is key to health and well-being. But if exercise isn’t part of your normal routine, it can be difficult to stick with it. According to the US Centers for Disease Control and Prevention, less than a quarter of American adults achieve the recommended amount of exercise each week.

Fortunately, there’s a growing body of evidence showing the factors that help you stay active long-term.

In a study published last spring, researchers followed novice exercisers with new gym memberships for up to 12 months and asked them to fill out surveys about their experiences. The study identified three elements that prompted participants to stick to a regular exercise routine: choosing an enjoyable activity—something the participant looked forward to; a sense of self-efficacy (ie participants believed they could be successful); and social support from friends and family.

Social support features frequently in the literature on maintaining an exercise routine. A study published in the journal last year physiology asked study participants to participate in hand grip tests with and without social support. People with social support performed better on the hand grip test and rated the level of difficulty as lower—even during the more challenging portions of the test.

What exactly does social support mean when it comes to exercise? A systematic review published by Canadian researchers in the International Journal of Sport and Exercise Psychology, spells out exactly what types of social support help people stick to exercise routines. They found that emotional support is an important component of starting and maintaining exercise programs. Emotional support could be someone to complain to when you don’t feel like going on that run, or someone to motivate you when things get tough.

Hands-on support — like a trip to the gym or giving away exercise equipment — didn’t help participants start a new exercise routine, but it did help them maintain their level of physical activity.

If you’ve ever started an exercise program, chances are you’ve encountered someone who worries that you’re “doing too much” or hurting yourself. The review categorized these types of comments as negative social support, noting that they actually make people move less. If there are naysayers in your life, it’s best to tune them out when it comes to physical activity.

Researchers found mixed results about the source of social support. For example, some studies found that support from a significant other or peer significantly improved participants’ chances of sticking to an exercise routine, while others found that this type of support made little or no difference.

In fact, some studies found that encouragement from friends and family members made participants less likely to exercise in the future. While this may sound surprising, there is strong evidence that people who are pushed into physical activity by friends or significant others shy away from physical activity. The answer may lie in perception: when people believe they are being forced to do something, they are more likely to rebel; If they believe someone is supporting their own plan, the support is more likely to have a positive effect.

The take-home message: There are key elements that can help you stick to an exercise routine. Choose an activity that you enjoy; cultivate the belief that you can achieve your goals; and find a social support system that encourages and supports you, but does not pressure or force you to exercise.