Our results showed that the ESMI group demonstrated a more positive shift in exercise stages of change ( p < 0.01 ) , higher exercise self-efficacy ( p < 0.01 ) , greater exercise benefits ( p < 0.01 ) , fewer exercise barriers ( p < 0.01 ) , and longer moderate exercise duration ( minutes/week ) ( p < 0.01 ) after completion of the 8-week intervention compared with the C and PE groups .