A Constraints-Based Approach to Exercise and Goal Setting

In the speaker's view, no exercise is inherently bad, though it can be wrong for the person or the moment. External constraints can be manipulated: environment and access to equipment, high or low load, fixed machines or dumbbells, unstable equipment such as a TRX for an unstable shoulder, single-leg work to load an injured limb, instructions, external stimuli, timing, and turning a lift into a pickup task. Internal constraints include fear, confidence, motivation, motor skill, history, strength, power, flexibility and fatigue. Exercise works like a balanced diet, with older adults, for example, needing rate of force development to prevent falls. Goal setting is underused. Questions such as what would you do tomorrow if your pain was less of a problem, or what do you avoid and how does that feel, reveal meaningful, functional goals. The SMART framework helps keep goals specific, measurable, achievable, realistic and time-bound, with large goals broken into smaller steps. Realistic expectations and achievable goals are linked to better success.