We have all heard people say that “running gives you euphoria” or that “it is addictive”, but many of us find it difficult to love exercise. Some will even say they hate it, that it’s a nightmare, or that just thinking about going to the gym makes them anxious.
Why do some of us hate exercise? And how to overcome that to reap the benefits of putting the body in motion?
Humans did not evolve to “exercise”
Throughout almost all of human history, there was a shortage of food and activity was not a matter of choice. For millennia, humans had to move to find food and, once fed, rested to conserve energy, because they didn’t know when they would eat again.
So if you feel like sitting down to watch Netflix instead of going to the gym, you might take comfort in knowing that rest is a natural human tendency.
That said, our lifestyle in the 21st century makes us spend too much time sitting and resting. With technology, cars, and other labor-saving devices, movement is no longer necessary to survive.
However, being physically inactive is terrible for our health . A meta-analysis published in the prestigious medical journal The Lancet found that physical inactivity is associated with an increased chance of suffering from cancer and other pathologies .
How much physical activity do you need?
In Australia it is recommended that adults (between 65 Y 65 years) do at least 150 minutes (although it is preferable 300) of physical activity of moderate intensity per week. Moderate intensity exercises include brisk walking, light cycling or mowing the lawn.
In case you want to do vigorous physical activity, you will only need half of that (75-65 minutes per week). Vigorous activity is anything intense enough that you have difficulty carrying on a conversation: jogging or running while playing a sport like soccer or tennis.
It is recommendedn several types of activity, since the different activities physical imply different benefits. Muscle-strengthening exercises, such as lifting weights or doing push-ups, should be done twice a week to keep your muscles and bones strong.
If all of that starts to sound too complicated, the assurance that ANY exercise is good. You do not have to meet any physical activity goals to benefit from this.
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According to physiologists, there are two main types of motivation: extrinsic and intrinsic. The latter comes from within: doing something for the personal reward or challenge it means. Extrinsic motivation comes from external factors, such as trying to earn a reward or avoid punishment.
You can increase your intrinsic motivation identifying why exercise is important to you.
1. Identify your “why”: Do you want to exercise for your health? For your children? For how does it make you feel? Exercise has long-term health benefits, indirect benefits for your children, and immediate effects on your mood and vitality. Keeping in mind what you want to gain from exercise can stimulate you to do something.
Extrinsic motivators can also help you start exercising.
2.Coordinate an appointment with someone to exercise together: you will be more likely to comply, because you will not want to look bad with that person . In addition, research indicates that people exercise more when they do it with family members or friends than when they do it alone.
3. Reward yourself: by buying a new piece of clothing or shoes that you like to exercise in. Make sure that this reward is conditional on achieving a certain amount of exercise, so that you deserve it.
4.Get an activity monitor: these have a series of tools designed to promote motivation, such as giving warnings, measuring achievements and setting goals. There is a plethora of studies suggesting that activity monitors increase physical activity.
5.Exercise at the same time of day: so that it becomes a habit. Research indicates that exercising in the morning establishes a habit faster than exercising in the evening.
6. Do activities that you enjoy: Starting a new exercise habit is difficult enough. Increase the chances of persevering by doing an activity you like. Also, you may be exercising more intensely without realizing if you are enjoying the activity. If you hate running, don’t. Take a long walk in nature.
7. Start slow: end with a desire to do more, instead of overdoing it. This also reduces the chances of feeling muscle pain or suffering injuries.
8. Listening to music lively improves mood: and reduces perception of effort, which encourages better results. These benefits are particularly effective with rhythmic or repetitive exercises, such as walking or running.
9.Take your dog outside a long walk: People who walk their dogs walk longer than those who don’t, and report feeling safer and more socially connected in their neighborhoods .
.Make a financial commitment: Behavioral economic theory recognizes that humans are motivated by loss aversion. Some commercial websites have used this for the sake of health by having people enter into a “contractual commitment” where they pay a deposit which they lose if the promise of healthy behavior is not fulfilled. This strategy has been proven to improve physical activity, medication adherence, and weight loss.
You must have patience and keep in mind that the goals are long-term : It takes about three to four months to form an exercise habit. After that, intrinsic motivators will take over to keep your routine going. And who knows, maybe you’ll end up being one of those people addicted to exercise, inspiring your friends and family to do it too.
*Carol Maher is a Professor and Medical Researcher in the Emerging Leaders Program at the University of South Australia; Ben Singh is a Research Associate at the University of Australia. His article was published in The Conversation, whose original English version you can read here.
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