Longitudinal gains in self-regulation from regular physical exercise

The findings reported below are in line with self-regulation theory and demonstrate the generalizable effects of regulating your behaviour in one domain. It would be interesting to see the physiological correlates of the observed changes. We know exercise produces endorphins which are correlated with quality-of-life improvements. Controlled experiments have shown that positive emotion promotes self-regulation so this makes sense (Tice et al., 2007). Recent findings that high heart rate variability (HRV) means improved self-control and that a period of 8-weeks of exercise training increases HRV suggests that this may be another physiological mechanism by which the change occurs. Finally, the ability to metabolise glucose and mobilise it for use in the brain has been shown to be related to self-control and again this is improved through excercise (Sato et al., 2003).

Objectives. The purpose of the present study was to test whether the repeated practice of self-regulation could improve regulatory strength over time. Method. Regulatory performance was assessed at baseline, then at monthly intervals for a period of 4 months using a visual tracking task. Perceived stress, emotional distress, self-efficacy and general regulatory behaviour were assessed by questionnaire. Following a 2-month control phase, participants entered a 2-month self-regulation programme designed to increase regulatory strength: a programme of regular physical exercise.

Results. Relative to the control phase, participants who exercised showed significant improvement in self-regulatory capacity as measured by an enhanced performance on the visual tracking task following a thought-suppression task. During the regulatory exercise phase, participants also reported significant decreases in perceived stress, emotional distress, smoking, alcohol and caffeine consumption, and an increase in healthy eating, emotional control, maintenance of household chores, attendance to commitments, monitoring of spending and an improvement in study habits. The control phase showed no systematic changes in performance on the visual tracking task across sessions. Reports of perceived stress, emotional distress and regulatory behaviours were also stable across sessions.

Conclusions. The uptake and maintenance of an exercise programme over a 2-month period produced significant improvements in a wide range of regulatory behaviours. Nearly every major personal and social problem has some degree of regulatory failure. The idea that the capacity for self-regulation can be improved is therefore of vast practical importance.

Link...