Benefiting from Exercise: Insights from Six Leading Experts on How to Train Your Mind to Delight in Physical Activity
In the pursuit of a healthier lifestyle, many people embark on an exercise journey. However, for some, the initial steps can be challenging. To make exercise more enjoyable and sustainable, it's essential to adopt strategies that tap into intrinsic motivation, align physical activities with personal values, and leverage the power of neurochemicals.
Choose enjoyable movement
Rather than forcing traditional workouts you dislike, opt for activities that feel fun, such as dancing, hiking, or yoga. Fun activities increase intrinsic motivation, which is critical for long-term adherence. [2][3]
Connect with your deeper ‘why’
Connecting exercise with personal values and meaningful goals, beyond external pressures, supports sustained motivation. This connection links exercise to fulfillment and values, fostering lasting motivation. [2]
Set small, realistic goals
Establish small, achievable goals to build confidence and momentum. Celebrate small victories to create a positive feedback loop that encourages continued effort. [1]
Make exercise a scheduled appointment
Treat exercise as a regular appointment within your routine. Track your progress with apps or fitness trackers. Seeing improvements boosts motivation and accountability. [3]
Utilize community and social support
Exercising with friends or belonging to a fitness group enhances enjoyment and persistence by combining movement with social interaction. [1][3]
Switch up your routine
Incorporating novelty into your exercise routine can help reconnect you with a sense of enjoyment around movement. [2]
Physiological benefits of exercise
On a physiological level, consistent exercise stimulates the release of dopamine, serotonin, and endorphins, which elevate mood and attention, creating a positive feedback loop that reinforces motivation and enjoyment. [4]
Training your brain to enjoy exercise
Research suggests that it's possible to train the brain to enjoy exercise, even for those who have historically disliked it. [5]
The role of myokines
Myokines, tiny messenger molecules released during muscle contraction, can travel to the brain via the bloodstream and help reduce stress, improve mood, and encourage the growth of new neural pathways.
The impact of tracking progress
Tracking your progress, when done sensibly, can help improve gains during strength training, boost motivation, and self-esteem.
Behaviour scheduling
Behaviour scheduling, or purposefully planning activities, can increase the likelihood of participating in enjoyable exercise.
Focusing on the feeling of movement
Focusing on the feeling of movement, rather than aesthetic changes, can foster a happier and healthier relationship with exercise.
The benefits of social connection
Connecting with a friend during exercise can increase oxytocin levels, leading to feelings of valued, increased sense of belonging, and emotional regulation.
Mindset shifts
The five-minute journal from Intelligent Change can help shift mindset, increase productivity, and move closer to goals.
Modifying the reward system
Regular physical activity can modify the reward system in the brain, making exercise feel more pleasurable.
Hydration and mental sharpness
Proper post-exercise hydration, including electrolytes, is important for mental sharpness, reducing the likelihood of skipping workouts due to low energy, poor mood, or brain fog. [6]
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In summary, making exercise enjoyable through intrinsic motivation, aligning it with personal meaning, being consistent with scheduling, leveraging social connections, and recognizing biological rewards are essential strategies to train your brain to enjoy and sustain exercise over time. With these strategies in mind, embarking on an exercise journey becomes a more enjoyable and rewarding experience.
- By adopting a routine that includes fun activities like dancing, hiking, or yoga, individuals can connect exercise to enjoyable movement, increasing intrinsic motivation.
- Rather than focusing on external factors, it's beneficial to align exercise with personal values and meaningful goals to foster lasting motivation and a stronger connection to fulfillment and values.
- Setting small, achievable goals, celebrating small victories, and marking progress can create a positive feedback loop that encourages continued effort and increased motivation.
- To make exercise a regular habit, schedule it as a planned appointment within your routine, and use apps or fitness trackers to aid in tracking progress.
- Social connections through friends or fitness groups can enhance the enjoyment and persistence of exercise, making it more sustainable over the long term.
- Exercise can stimulate the release of dopamine, serotonin, and endorphins which, in turn, elevate mood and focus, creating a positive feedback loop that reinforces motivation and enjoyment, and potentially train the brain to enjoy exercise.
