THE BUDDY SYSTEM: HOW WORKING OUT TOGETHER IMPROVES MOTIVATION AND COMMITMENT
- Lisa Palac
- Jul 18, 2016
- 4 min read
Why is it so hard for people to exercise regularly? On the psychological front, you would think that an exercise habit would be the easiest one in the world to pick up. If humans are wired for positive reinforcement, meaning we naturally want more of what feels good, then exercise should be a no-brainer. In addition to all of the physical benefits of exercise, it's also a highly effective mood enhancer that starts to work almost instantly. Within minutes stress is reduced, mental clarity increases, and self-esteem rises up a notch along with an improved sense of well-being. People almost universally feel better after they exercise. And yet, the dropout rate is pretty spectacular. Which brings us to the idea of the buddy system: where someone makes a plan to take a class with another person. This falls under the broader category of social support, which includes the many subtle and overt ways that other people help us to maintain our exercise program. Social support is one of the key factors in sustaining the motivation to exercise, regardless if you're highly active or more sedentary. In fact, Stanford University researchers found that even occasional telephone check-ins about sticking to a fitness schedule can really boost a person's exercise levels. [http://www.wsj.com/articles/SB10001424052748704314904575250352409843386] So, how does the buddy system work? 1. You're on the Hook
For many people, just showing up can be the hardest part of staying committed to fitness. So when you make a plan to take a group fitness class with another person, you've just increased your level of accountability. Once you commit to it, it's not so easy to skip the class, do it later, or blow it off completely. Accountability is a big part of what brings you to the starting line. 2. It's More Intense
Buddy workouts often generate a bit of healthy competition, which can lead to more physically intense sessions. Sometimes we compete directly, like throwing down a challenge with words or body language. But much of the time our competitive urges operate outside of our awareness, in what Sigmund Freud calls our unconscious. In other words, we may not be consciously thinking, "See how much better I am than you?" but we're acting on it. The slightly better form, the longer hold, the higher jumps. Oh, we really, really want the other person to see all that.
3. Positively Distracting
According to Dr. Mark H. Anshel, Middle Tennessee State University professor and author of Applied Health Fitness Psychology, an exercise buddy can "distract the exerciser from the challenges of physical exertion, such as fatigue, discomfort or boredom." [http://www.tennessean.com/story/life/health/2015/07/12/getting-fit-often-requires-social-support/29515985/]
If you were by yourself, you might not go the extra mile. Too hot, too tired, done. Even in class, you might sit this one out while people all around you carry on with vigor. But it's hard to quit when your buddy—the person you've carefully selected to be encouraging not critical and there for you—cracks a joke and tells you to keep going. A supportive relationship can be surprising powerful. 4. Power in Numbers
New research, however, finds that when exercisers become part of a group—not just go to a class—their exercise levels can significantly increase. A study published in the International Journal of Sport and Exercise Psychology found that group dynamics can have a lasting effect, even after the group splits up.
[[http://www.tandfonline.com/doi/abs/10.1080/1612197X.2011.563123#.Va7MHhNViko]]
5. Who are you, intrinsically?
This is where all roads ultimately lead: intrinsic motivation. Buddy workouts can help you get there. In the beginning, we sample all sorts of external motivators to help us create healthy exercise habits. We look outside of ourselves to teachers, trainers and friends who help us to keep doing the work. The theory is that if you're personally connected to another person who shares the same fitness goals as you do, you're much more likely to stick with the program. And the longer you stick with it, the greater your chances are of turning those sporadic exercise moments into a steady intrinsic practice, which is the ultimate goal. When you are intrinsically motivated, exercise is what you love to do, not what you have to do. Because every time you do it, you learn a little bit more about yourself.
Lastly, buddy workouts require an essential ingredient to be successful: another person's help. For many people, reaching out and asking for help is extremely difficult. So here's a gentle reminder: If you could have done it alone, you would have done it by now.
Lisa Palac is a licensed Marriage and Family Therapist Intern living in Los Angeles.
The foregoing information is not intended to diagnose any medical condition or replace the advice of a healthcare professional. The views and opinions of authors, trainers, experts, and any other contributors expressed herein do not necessarily state or reflect the attitudes, opinions, or endorsements of Beachbody, LLC or Team Beachbody, or their subsidiaries, affiliates, agents, or partners, and may not be used for advertising or product endorsement purposes without the express written consent of Beachbody, LLC.
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