a 1 Department of Psychology, Brandeis University , Waltham , Massachusetts, USA.
b 2 Department of Psychology , The University of North Carolina , Greensboro , North Carolina, USA.
Psychol Health. 2019 Feb;34(2):232-254. doi: 10.1080/08870446.2018.1539487. Epub 2018 Dec 30.
A common barrier to exercise is a perceived lack of time. The current pilot study examined the effects of an implementation intention intervention to enhance exercise self-efficacy, increase confidence to exercise when facing time constraints, and increase physical activity in middle-aged adults (n = 63, aged 35-69).
Participants received a pedometer (Fitbit) to objectively measure activity and were randomly assigned to either a control or intervention condition. After a 1-week baseline, the intervention condition received instructions to plan how, where, and when they would add steps to their daily routine to meet their step goal, using personalised schedules and maps. Both groups were contacted nightly via email.
Physical activity (steps and time spent in moderate-to-vigorous activity), goal achievement, exercise self-efficacy, time-relevant exercise self-efficacy and affect.
Compared to the control, the intervention condition significantly increased in steps, time spent in moderate-to-vigorous activity, and time-relevant exercise self-efficacy. Goal achievement was related to greater time-relevant exercise self-efficacy and more positive affect at the daily level.
Findings suggest that the personalised planning intervention increased physical activity and confidence in achieving physical activity goals under time constraints. Avenues for future directions, especially for producing more sustained effects, are discussed.
锻炼的一个常见障碍是感觉时间不够。本初步研究考察了实施意向干预对增强锻炼自我效能感、在面临时间限制时增强锻炼信心和增加中年成年人（n=63，年龄 35-69 岁）身体活动的影响。
参与者收到计步器（Fitbit）以客观测量活动，并随机分配到对照组或干预组。在 1 周的基线期后，干预组收到了如何、何地和何时在日常生活中增加步数以达到目标的计划说明，使用个性化的时间表和地图。两组均通过电子邮件每晚联系。
身体活动（步数和中等至剧烈活动所花费的时间）、目标完成情况、锻炼自我效能感、与时间相关的锻炼自我效能感和情绪。
与对照组相比，干预组的步数、中等至剧烈活动所花费的时间和与时间相关的锻炼自我效能感显著增加。目标完成情况与更高的与时间相关的锻炼自我效能感和更高的每日积极情绪有关。
研究结果表明，个性化计划干预增加了身体活动和在时间限制下实现身体活动目标的信心。讨论了未来方向的途径，特别是产生更持续效果的途径。
