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With the right motivation, that home gym makes sense

With the right motivation, that home gym makes sense
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First Published: Mon, Jun 22 2009. 09 09 PM IST

 Pay and play: Researchers say spending good money for that home gym does not ensure that it will see regular use -- or a healthier you.
Pay and play: Researchers say spending good money for that home gym does not ensure that it will see regular use -- or a healthier you.
Updated: Mon, Jun 22 2009. 09 09 PM IST
A year ago, I bought an elliptical trainer, a gym-quality machine that I felt certain would get a daily workout.
Today, my top-of-the-line exercise machine sits idle most of the time. But I’m not alone. Every year, consumers spend an estimated $4 billion (around Rs19,500 crore) on home treadmills, stationary bikes, Stairmasters and other equipment that end up gathering dust. A Consumer Reports survey in the US last year found that nearly 40% of those who buy home exercise machines say they use them less than they expected.
Pay and play: Researchers say spending good money for that home gym does not ensure that it will see regular use -- or a healthier you.
This may be discouraging to people like me, but it is a source of fascination for behavioural scientists. The hope is that by better understanding people’s behaviour, they can help them make better buying decisions—and help them stick with exercise.
Get equipment, lose interest?
Buying an exercise machine does seem to influence whether people start working out. But some research suggests that the same people are less likely to stick with exercise over time than people who don’t own home equipment.
In October, the journal Annals of Behavioral Medicine reported on a study of 205 sedentary adults who were encouraged to begin an exercise programme. At six months, about half had done so, but by 12 months, about a third of those people had stopped.
People with a home exercise machine were 73% more likely to start exercising. But by the end of the year, they were also 12% more likely to have quit than those in the study who did not have home equipment.
Believe in yourself, the results will reinforce themselves
This doesn’t mean a home exercise machine leads to less exercise. It just means that having home equipment is not the most important factor. What matters more is “self-efficacy”, a deep-seated belief that we really do have the power to achieve our goals. In the Annals study, those who scored high on psychological measures of self-efficacy were nearly three times as likely to be exercising after a year as those with lower self-efficacy scores, whether or not they owned an exercise machine.
Meeting your own expectations also influences whether you stick with exercise. Study participants who were satisfied with the results of their exercise plan were twice as likely to keep it up as those who were not.
While believing that you can do it and being happy with your results may seem to be obvious parts of success, researchers say that people often fail to take these psychological issues into account when they start an exercise plan.
“What is your confidence in your ability to stick to your exercise programme when you’re on vacation, when you’re not feeling well, when you’re busy?” asks David M. Williams, assistant professor of psychiatry and human behaviour at the Alpert Medical School of Brown University, who led the exercise study. “The message isn’t that home exercise equipment doesn’t work. It’s just one very small piece of the puzzle, because it might make it easier to exercise, but they still have to motivate themselves to do it.”
Good goals improve your staying power
Dr Williams says there are simple ways to increase the likelihood that you will keep exercising. Working out with friends or family members, mastering an exercise (such as the proper way to use gym equipment), and working with someone who motivates you, such as a personal trainer, all build confidence and bolster the chances of sticking with it.
But consumers need to distinguish between real motivation to exercise and the unrealistic optimism that often takes over when they are shopping for a new exercise machine.
“Most goals we set for ourselves tend to be unrealistically high,” says Ravi Dhar, director of the Yale Center for Customer Insights and a professor of marketing and psychology. “When you buy these machines, you probably end up focusing on one or two attributes, like how easy it is to use or having it in your home. You’re not thinking about the barriers, what you’re giving up, like the time with friends or the Internet.”
Make a better buying decision
In experiments published in February in The Journal of Consumer Research, scientists at Duke University and the University of Wisconsin studied ways to help people make more realistic buying decisions.
In one group, undergraduate students were asked how often they would exercise in a two-week period. They estimated five times, and then indicated they would pay about $610 for a treadmill.
In a second group, students were asked how often they would exercise under ideal conditions, with no constraints on their time, motivation and physical ability. The answer: 10 times. Then they were asked how often they would really exercise. They scaled it back to fewer than four times. Rooted in reality, this group was willing to pay just $480 for a treadmill.
When the participants recorded their actual exercise over a two-week period, it totalled about three days. That shows that the simple act of distinguishing between an ideal setting and the real world helped those in the second group make more realistic exercise estimates.
“We’re not telling people to stop buying treadmills,” says Kurt A. Carlson, assistant professor at the Fuqua School of Business at Duke. “The question is how to get the right people to buy them. Everyone else should recognize they don’t have the motivation, and take the money and use it on a personal trainer or something else that’s going to get them motivated.”
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Often, there is no apparent cause. Night cramps are common, especially in older people. They are painful but usually not dangerous. However, consult your doctor if you have diabetes or circulatory problems. It could be a side effect of some prescription drugs. One hypothesis involves overactive nerve networks in the leg, but there is no conclusive evidence. Other researchers pin it on dehydration. So drink enough water through the day and before bed; avoid heavy covers that keep toes from pointing up. Gentle stretching may help. If you get a cramp, stretching, a massage, walking or standing, or perhaps a warm bath or shower may help.
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This week (22-28 June) is World Continence Week. Urinary incontinence is about twice as common in women as in men, and its prevalence in women increases with age. In India, stress urinary incontinence (SUI), which means leakage when you sneeze, cough, laugh, lift or exercise, affects nearly 22 million women. Lack of awareness and embarrassment about the problem lead experts to say the actual number may be higher. SUI is more common in women aged 35-60, and demographic data show they seek medical help at an average age of 50, having suffered for about a decade. Many see it is a “normal” side effect of ageing or motherhood. Yet an 11-year study by the International Urological Association indicates it can be treated: a tension-free vaginal tape surgery is minimally invasive; other options—surgical and medicinal—are also available.
Staff Writer
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First Published: Mon, Jun 22 2009. 09 09 PM IST