Perelman School of Medicine, University of Pennsylvania — MedicalXPress — 1 September 2021
When people set their own exercise goals and then pursue them immediately, it is more likely to result in lasting positive changes, according to a new study published in JAMA Cardiology. The findings were among an underserved population at particularly high risk of heart conditions. “Most behaviour change programmes involve goal-setting, but the best way to design that process is unknown,” said lead author Dr. Mitesh Patel, associate professor of Medicine at Penn. “Our clinical trial demonstrated that physical activity increased the most when patients chose their goals rather than being assigned them, and when the goals started immediately rather than starting lower and gradually increasing over time.”
The study involved 500 patients from low-income neighbourhoods mainly in West Philadelphia, who had either cardiovascular disease or a near-10% risk of developing one within a decade. All participants received a wearable step tracker and were randomly assigned to a control group or gaming groups with step goals. Among those in the gamified group, participants were further randomised by whether they chose their own goal or were assigned one, and whether they started immediately or ramped up gradually. Only one group — those who chose their own goals and started immediately — achieved significant increases in activity: an average of approximately 1,384 additional steps per day compared to the control group, plus an average of 4.1 additional minutes of sustained high activity daily. Even in the eight weeks following the intervention after the games were turned off, this group maintained almost exactly the same average step count. “Individuals who select their own goals are more likely to be intrinsically motivated to follow through on them,” said Dr. Kevin Volpp, director of the Center for Health Incentives and Behavioural Economics. “They feel like the goal is theirs and this likely enables greater engagement.”