In a recent study, Lloyd and Little (2010) evaluated the effectiveness of a physical activity festival aimed at helping women adopt physical activity long-term. The festival specifically targeted self-efficacy, leadership, and intrinsic motivation to help women adopt and maintain physical activity.

The women interviewed 6 months after their participation in the study were still highly active and confident about their ability to stay physically active. Women reported that participating in sessions where they learned new skills with women of similar abilities and skill levels enhanced their confidence (i.e., self-efficacy), provided them with new knowledge and skills, and gave them a sense of achievement six months after the festival ended. Activity leaders were specifically integral in helping women improve their self-efficacy and their physical activity participation long-term. Leaders promoted self-efficacy in three main ways: 1) Helping women see that they are not on their own, 2) Tailoring sessions to women’s current skill level, and 3) Establishing a supportive, non-competitive environment. Having a supportive environment in which to be physically active helped women to feel relaxed, better enjoy the activities, and laugh while being active. Intrinsic motivation is a major determinant of long-term physical activity adherence and includes participating in physical activity for enjoyment and quality of the activity, rather than weight or health reasons.

Findings in this research study showed that participating and learning new skills with other women who had similar goals and skill levels proved to be a main factor in building confidence and efficacy towards physical activity. Another key factor for the women building confidence and efficacy was when they found the environment safe, supportive, and non-competitive.

What does this mean for you?

1. Find a group of women just like you with whom you can be physically active. This may not only help you to feel supported by women with the same challenges and barriers to being active, but it may also help you to design workouts and activities that meet your skill level. You might try: • Going to a group exercise class, on a walk, or to the gym with a group of friends whose company you enjoy and will not try to compete with you! Participating in these activities with women that have similar goals and skill level as yourself may help you build your self-efficacy toward physical activity.

2. Try out new activities until you find one (or two or three. . .) that you really enjoy. Think outside the box, and try activities that you can do with friends or that make you laugh. This could be anything from a boot camp class to a walk or jog in the park or on the treadmill. Finding something you enjoy will help you be more intrinsically motivated to continue the activity.

Lloyd, K.M. & Little, D.E. (2010). Keeping women active: an examination of the impacts of self-efficacy, intrinsic motivation, and leadership on women’s persistence in physical activity. Women & Health 50: 652-669.