The effectiveness of imagery use in motivating physical activity and exercise

Abstract

The research detailed across these chapters provides a comprehensive exploration of the multifaceted interplay between mental imagery, motivation, and physical activity. The global inactivity levels and their consequences for economic, health and social domains is at this point well documented. Despite the number of interventions and approaches, inactivity is steadily increasing annually. This thesis encompasses the effects of mental imagery in shaping behaviour, the diverse applications of mental imagery in sports and health-related behaviour change, and the emergence of Functional Imagery Training (FIT) as a powerful approach. FIT is discussed as a versatile tool for promoting behaviour change, grounded in cognitive and behavioural theories, and placing a strong emphasis on strengthening the associations between mental imagery and goal-directed actions. The explorative initial study focused on the correlation between motivational thoughts related to physical activity goals and actual physical activity levels, while highlighting the moderating effect of imagery vividness. Further empirical exploration through an epistemological stance culminates in the assessment of the impact of imagery on physical activity, exercise, motivation, and weight loss, revealing significant findings, particularly the role of vivid imagery as a bridge between motivational thoughts and actionable engagement. The effectiveness of imagery-based interventions, particularly FIT, in promoting goal-based physical activity is reported at different levels with variation in imagery content, type and intensity (small to medium positive effects of imagery). Results show the potential to test imagery as a motivational tool in exercise promotion to enhance behaviour change and to establish the effect size of imagery. The study’s findings are illustrated through practical applications in various contexts, from injury treatment (with a model of application) to the management of conditions like Postural Orthostatic Tachycardia Syndrome (POTS). The interdisciplinary approach, which integrates exercise, motivational support, and imagery, proves effective in enhancing exercise adherence, quality of life, and symptom management. Further findings focus on practicality and application: the feasibility of utilizing imagery in the absence of visual imagery and its potential for affective responses and motivation, and a qualitative study into exercise professionals’ perspectives on motivation and imagery. These emphasise the need for structured training programs to enhance professionals’ skills in utilizing imagery as a motivational tool in their work. The conclusions focus on a comprehensive understanding of the intricate relationship between mental imagery, motivation, and physical activity, offering insights, practical applications, and a roadmap for future research and education in this field. This thesis tested Functional Imagery Training (FIT) as a versatile tool grounded in cognitive and behavioural theories to promote behaviour change in physical activity and exercise, as an individual method or as a part of the multi-disciplinary approach. The findings highlight the potential of vivid imagery as a bridge between motivation and actionable engagement, underlining the significance of imagery-based interventions in various contexts.