Question: I have begun an exercise program several different times, but never seem to be able to keep it going. Could you tell me what to do to be more successful? Thank you.

Answer: I have had your letter for several weeks, trying to decide what I could tell you that would really work. The truth is, there is a high dropout rate among beginning exercisers; maybe as high as 80 to 90 percent. So, even knowing that exercise is good for you and wanting to start a program will not always ensure success.However, I recently read an article titled "The Quitter's Exercise Plan" in the May/June 1994 issue of Health magazine that addressed this issue. The author, an exercise physiologist/psychologist, has used a team concept to increase adherence in a formal program at his university.

He had participants join four-to-six person teams, many including office mates to capitalize on existing camaraderie. They all signed contracts spelling out what type of exercise they would do for at least 30 minutes a day, four days a week. Then, they all put $40 in a pot. Those who fail to meet their weekly contract lose half their stake to the teams where no one messes up. Apparently, people discover their greatest strength when they know their buddies are depending on them; they don't want to let down their teammates.

From his experiences with this successful group, the author suggested the following steps to help anyone begin and maintain an exercise program successfully:

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Step 1: Write a contract. To get the most out of a contract, the goal should always be realistic and specific. For example, say "I contract to walk for 20 minutes four times this week" rather than "I should get more exercise." The contract should also spell out the carrot you earn when you complete it and the stick you get when you don't. Make a bet with a friend or set some money aside for something you want to buy, and deduct some amount every time you fail. The author suggests that you have a friend sign the contract each time you meet your weekly goal. The point is not that they witnessed you exercising, but that they become part of your support group.

Step 2: Chart your progress. Make a chart and buy some stick-on stars - the same stars that first-grade teachers use. It might seem funny that adults will work up a sweat almost daily simply to earn a star, but the people in this program did. Using a star is reinforcement, a way of saying, "Hey, I did a good job."

Step 3: Do it with others. When you exercise with someone else, on those days when you don't feel like doing it, they say, "Oh, come on, man. Just change your clothes and let's go," and you go. Research has confirmed that exercising with others doubles the chance you'll keep at it. The author even advised changing gym bags with your friend so that you'll have to show up or your friend can't exercise. To make the peer pressure even higher, tell other friends about your goal. If you don't tell anybody, there's nobody to answer to. But if you really want to bring about a behavior change, tell everybody.

I'll review three more steps to successful exercising next week.

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