Zero-time Exercise and anti-inertia reminder (AIR) model: The Hong Kong Jockey Club Family Project. The Institute of Cardiovascular Science and Medicine

Abstract

Obesity is increasing globally and physical inactivity is still prevalent. We propose "Zero-time Exercise" as a new approach to promote physical activity (PA), family exercise and well-being in Phase Two of The Hong Kong Jockey Club FAMILY project. We use a public health approach and positive psychology, and collaborate with government and many NGOs to design, implement and evaluate many simple and low-cost community based projects which are evidence-based and evidence-generating, for thousands of participants (See www.family.org.hk, or YouTube for details). "Zero-time Exercises" (ZTEx) are easy, enjoyable and effective (3Es) and can be done with zero time, zero money and zero equipment (3 Zeros) by anybody, anytime and anywhere (3As). ZTEx are simple movements and stretches that can be done while sitting, standing and walking. One good example is to raise both legs above the ground, and do pedaling while sitting. We have been running several major projects in collaboration with government and NGO partners and the preliminary results are encouraging. We use a participatory and interactive approach to engage the participants in our presentations and workshops. To begin with, we ask and all or almost all participants reply that they do not have enough exercise or PA and the main reasons are being lazy or too busy (i.e. having no time). They understand the harms of physical inactivity such as sitting too much and the benefits of exercises. They all pledge to do ZTEx because they want to be healthier and fitter, and to share with their family members because they love them. Although ZTEx should be a foot-in-the-door approach for an easy behavioural change, we recognize that forgetfulness and/or inertia are major barriers. We propose the Antiinertia Reminder (AIR) Model which states that, for simple actions and behavior changes that the participants understand, accept, have tried and enjoyed during the learning process, and have pledged to act to benefit themselves and their families, simple, direct and frequent reminders would motivate the participants to overcome the inertia, leading to immediate simple actions and more sustained behaviour changes with the simple actions integrated into daily life. We have conducted several simple and brief (from 15-60 minutes) one-session interactive workshops on ZTEx and used AIR (several reminders within a session) to motivate participants to do ZTEx (leg raising and/or pedaling) during the whole period of the session. We told the participants that our research staff would observe and count how many who did so. We also asked the participants to raise their hands if they had done ZTEx while sitting and listening. We recorded our observations and/or their responses and presented these results in charts showing ZTEx responses against time. Preliminary Results: Most participants responded actively, enjoyed the session and showed great appreciation. AIR increased ZTEx in varying percentages of participants at different time points during the workshops. The immediate effects were easily observed for the active participants, while a minority of them appeared to be quite non-responsive. Further analysis and follow-up are in progress.