Ask the Expert: An Exercise Nudge is not a body check

June 3, 2024 – Defence Stories

Q: I’m proud to now be a competitive runner-but I wasn’t always focused on my health. It wasn’t until I did poorly on a high-school fitness test that I realized something needed to change.  My gym teacher invited me to join the after-school fitness club and it wasn’t long before I was hooked on exercise. Her gentle, well-intended nudge significantly changed my life and I try to pay it forward by regularly encouraging others to be more active. Despite having good intentions, I’m not sure what impact I am having on others? -Grateful Gerry

A: Dear Gerry: It’s amazing, the positive influence other people can have in our lives. Your gym teacher is living proof that “Nudge Theory” works. Nudge Theory is the idea that giving people a gentle push in the right direction helps them to make positive changes in their lives. There is a growing body of research showing this approach works to promote physical activity. Here are two examples:

1. A study conducted by Stanford University’s Dr. Abby King and her team showed even small amounts of social support can produce large and lasting changes in people’s levels of physical activity. Interventions as simple as automated phone reminders and talking to fitness counsellors were very effective and remained effective even when they were provided less frequently.
2. Dr. Bellettiere from San Diego State University found stair use increased in response to something as basic as posting signs nudging people to take the stairs at the base of an airport staircase/escalator.

The following are some examples of “exercise nudges” that you can use, with others or with yourself:

1. Lead by example – seeing someone being physically active is a powerful motivator.
2. Share your story (email, chat, social media post) on how you became active and benefits you experience from it.
3. Post a visual reminder in high traffic areas at home and at work listing the benefits of exercise.
4. Put footprints on the floor leading to stairwells at work.
5. Use a motivational quote as a screen saver on your computer or phone.
6. Offer to team up with a friend to do regular physical activity. 
7. Make exercising your “go-to” choice – like ensuring your bike is readily available for local errands; and
8. Schedule a dedicated block of time to exercise into your busy routine.

Bottom Line: “Exercise nudges” motivate people to be more physically active and can have lasting positive influences in your home, your workplace, and your community. Exercise is medicine – so give someone you care about a little exercise nudge today.

Dr. Darrell Menard OMM MD, Dip Sport Med
Dr. Menard is the Surgeon General’s specialist advisor in sports medicine.

Strengthening the Forces is the CAF/DND’s health promotion program providing expert information, guidance, training, tools, and leadership support to improve CAF members’ health and well-being.