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By Amelia Quinn | LOS ANGELES - 2025/06/17 07:52:40
Three Science-Backed Ways to Finally Enjoy Exercise
feeling unmotivated to work out? Experts say small, consistent changes can make exercise more enjoyable over time.
It's a common struggle: knowing you should exercise, but lacking the enthusiasm to actually do it. The good news is that you can train your brain to find workouts more appealing. it's all about making subtle shifts that compound over time, according to experts.
Meet the experts: MARCELO BIGLIASSI, PhD, is a professor of neuroscience and psychophysiology at Florida International University.DIOGO TEIXEIRA,PhD,is a professor at Lusófona University in Lisbon,Portugal.
1. Add Appeal to the flavor of Exercise You Already Like
If you tolerate weight lifting but don't look forward to it, try adding elements that boost your enjoyment. BIGLIASSI suggests listening to music or a podcast, using virtual reality, or practicing positive self-talk.Working out with a group or friend could also provide the missing motivation."You're creating outside signals that can help you push a little bit harder and a little bit faster," he says. The goal is to create positive associations with exercise, so that eventually, you won't need the external cues.
"You're creating outside signals that can definately help you push a little bit harder and a little bit faster."
not sure which activity is right for you? BIGLIASSI recommends reflecting on your past, even your childhood. "There are usually clues." If you enjoyed swimming as a child, try swimming laps. If you were a dancer, a dance fitness class might reignite your passion.
2. Challenge Yourself Just Enough
Any activity should be challenging enough to provide a sense of accomplishment, but not so difficult that it hurts your self-belief. Research indicates that people exercise less when the intensity doesn't match their preference or tolerance.
Choosing a running pace you find pleasurable, rather than pushing yourself to the limit, can make running more enjoyable and sustainable. DIOGO TEIXEIRA, PhD, says this "autonomy promotion" also applies to resistance training. If longer rest periods between sets improve your experience, take them. "More is not always better, and a pleasurable activity will be more easily sustained over time," TEIXEIRA says.
Using a fitness tracker can also enhance your mindset and happiness related to exercise,by allowing you to see the progress you're making,according to a study in the Journal of Medical Internet Research.
3.Send Your Mind a Motivational Sign
Humans are naturally inclined to conserve energy. Remind yourself why you're exercising, especially when it feels difficult. "It's difficult for some parts of our brain to make sense of exercise," BIGLIASSI says.
Reminding yourself that cardio benefits heart health and cognitive function can be a powerful motivator. This helps you associate the activity with purpose and positive health outcomes, making you more consistent. Even negative thoughts can be effective; envisioning how your energy and mood will suffer if you don't exercise can be surprisingly motivating.
Frequently Asked Questions About Exercise Motivation
Q: How can I make exercise more enjoyable?
A: Try incorporating activities you find fun, such as listening to music, working out with friends, or exploring new environments. Setting achievable goals and rewarding yourself for progress can also boost motivation.
Q: What if I don't have time for long workouts?
A: Short bursts of exercise can be just as effective. Aim for 10-15 minute sessions throughout the day, focusing on activities you enjoy.
Q: How important is it to find an exercise buddy?
A: Working out with a friend can provide accountability and make exercise more social and enjoyable. It can also help you stay motivated on days when you don't feel like exercising.
Q: What are the mental health benefits of exercise?
A: Exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and boost self-esteem. It can also enhance cognitive function and protect against age-related decline.
Q: How can I stay consistent with my exercise routine?
A: Set realistic goals, create a schedule, and find an activity you genuinely enjoy. tracking your progress and celebrating milestones can also help you stay motivated over the long term.
SOURCE LIST
Journal of Medical Internet research: https://www.jmir.org/
The Lancet Psychiatry: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext30227-X/fulltext)
Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/
National Institute of Mental Health (NIMH): https://www.nimh.nih.gov/
RELATED LINKS
Weight lifting benefits: https://www.womenshealthmag.com/fitness/g43409231/lifting-light-weights-benefits/
Swim workouts: https://www.womenshealthmag.com/fitness/a28940942/swim-workouts/
Fitness trackers: https://www.womenshealthmag.com/fitness/g24738992/best-fitness-trackers/
