Theory of Planned Behavior & Physical Exercise

The Theory of Planned Behavior is a psychological model used to predict behavior. According to the theory, a type of behavior is more likely to occur when accompanied by a positive attitude toward the behavior, an expectation to perform it and a feeling of control about the actions. The combination of these three factors leads to an intention to act. There is some evidence to suggest that this model applies to exercise motivation.

  1. Attitude

    • An “attitude” in this context reflects an individual's beliefs about exercise. For example, write an answer to the question “What are the advantages and disadvantages of 20 minutes of exercise, three times per week?” This will help you uncover your attitudes. The more advantages you can find relative to the disadvantages, the more likely you are to develop an intention to exercise. Note that your attitudes will be different for different types and schedules of exercise programs, so adjust the question to suit your exercise preferences.

    Subjective Norm

    • A “subjective norm” is any kind of social pressure on an individual to perform a certain behavior. Where such pressure is present, the behavior becomes more likely. This ranges from no pressure at all to something like being in the army, which gives about as much pressure to exercise as you could achieve. You can increase this by making your exercise goals public, joining classes, having an exercise partner or asking your friends to motivate and encourage you.

    Sense of Control

    • A sense of control over an exercise means that if you feel that the exercise you aim to do is easy, you're more likely to do it than if you perceive it as hard. To increase your perceived control, use exercise programs that are a little challenging, but ultimately within your ability to achieve. For example, if you're just starting out, a 60-minute run might not be for you. Try 20-minute walks and gradually add some more jogging into the routine.

    Intention and Planning

    • A positive attitude, social pressure and a sense of control lead to an intention to exercise, but intentions don't always lead to action. Research published in the "Journal of Sport and Exercise Psychology" suggests that creating a plan of action can help you in this respect. Plan exactly when, where and how you will exercise. Create “implementation intentions” for potential hurdles. For example, assign backup times for when appointments interfere with your routine. You can also set out all your exercise gear and clothing the day before, to make the task seem a little easier.