Setting larger session duration goals is associated with greater future physical activity.

Area of Science:

• Behavioral science
• Public health
• Exercise science

Background:

• Current physical activity guidelines suggest accumulating moderate-to-vigorous physical activity (MVPA) in short, 10-minute bouts.
• This approach aligns with Goal Setting and Social Cognitive theories, promoting achievable goals and self-efficacy.
• Behavioral economics, however, suggests fewer, longer bouts may be more efficient due to reduced initiation costs.

Purpose of the Study:

• To examine physical activity (PA) adoption patterns in under-active adults using goal setting theory and behavioral economics.
• To explore strategies for enhancing PA adoption in sedentary individuals.
• To determine the impact of initial goal setting on long-term MVPA.

Main Methods:

• 225 under-active adults (mean age 46 ± 10, mean BMI 28 ± 4.48) participated in a PA intervention.
• Participants set initial goals for MVPA frequency (days/week) and session duration (minutes/day) during a single session.
• MVPA levels were assessed at baseline and 6-month follow-up.

Main Results:

• Average weekly MVPA increased from 14.59 min at baseline to 140.52 min at 6 months.
• Longer session duration goals at baseline were significantly associated with higher weekly MVPA at 6 months (b = 1.26, p = 0.03).
• No significant association was found between frequency goals or total weekly minutes goals and 6-month MVPA.

Conclusions:

• The common recommendation to accumulate physical activity in 10-minute bouts may hinder adoption among sedentary individuals.
• More ambitious session duration goals appear more effective for behavioral adoption of MVPA.
• Future interventions should consider emphasizing longer session durations for greater PA uptake.