I recently finished a 10,000-step day challenge, and I can recall the absolute struggle to motivate myself to get up and move in the first two weeks. If only I had known that a few weeks later, science would crack the code on how I could push myself to exercise.
New research published in Mental Health and Physical Activity found a brilliant way to motivate yourself to get up and move, and it has nothing to do with the latest exercise fads, like reformer Pilates or Peloton. Nor is it buying a supplement to energize the body!
Try this super-simple tip to trick your brain into working out.
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What To Do When You Don’t Feel Like Exercising
Has a fitness instructor ever told you that the mind quits before the body? That’s true in any tough workout, and research shows it also applies when mustering up the motivation to get up and exercise.
In short, people tend to psych themselves out when thinking about the time and energy they’ll spend on exercise. To combat this, researchers wanted to see if mindfulness could overcome this mental block. And it did, but with one caveat.
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People who performed mindfulness exercises and tracked their workouts were the most motivated to exercise. What’s more, this translated to the immediate boost in physical activity in the first few days of the study.
“Our findings show that even short-term mindfulness training combined with step-tracking can make people want to move more, which could have lasting benefits,” explains Dr. Masha Remskar, PhD, a postdoctoral scholar in digital and precision health at Arizona State University (but who led the study while at the University of Bath in the United Kingdom). “Helping people build that internal drive towards behaviour is essential, especially at a time when many people are struggling to stay active.”
Translation? If you can’t get motivated, try some mindfulness exercises. Then, once you’re inspired and get moving, track your workout. And keep doing it!
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For the study, researchers followed 109 sedentary adults from England; specifically, ones who didn’t meet recommended weekly physical activity levels. For 30 days, each person was instructed to get 8,000 steps a day using a step tracker. Half walked while listening to a daily mindfulness session via a mobile app, focusing on body awareness, movement and exercise.
After 30 days, both groups showed an increase in their physical activity. Sedentary activity also went down in both groups. However, one group exercised significantly more than the other.
People who used the tracker and mindfulness app showed an average of 373 minutes of moderate exercise per week compared to the 297 minutes in those who only used a step tracker. Those in the mindfulness group also reduced their sedentary time by nine hours a week, while people in the step-tracker group reduced activity by nine hours each week.
Related: 50 Mindfulness Quotes To Inspire and Ground You
The Mind-Motivation Connection
Those with the mindfulness app also said they were more determined to keep exercising. According to Dr. Remskar, this tracks: intentions are one of the strongest predictors of future behavior.
However, the study wasn’t able to say for certain that mindfulness will help everyone stay active in the long term since their study didn’t have a longer follow-up period.
The same goes for step-tracking. “I think it depends on what kind of person you are. Some people get jazzed about seeing the data and numbers associated with tracking your workouts pretty in depth,” explains Rachel Weber, a personal trainer and co-owner of Jack City Fitness, who was not involved in the study.
Still, Weber says there is merit to the study’s results: “When you’re trying to change your health habits, having the right mindset can be everything. Even 10 minutes before a workout, some self-affirmations can make a huge difference in how you perform.”
Up Next:
Related: ‘I’m a Personal Trainer, And This Is Exactly What I Do When I Don’t Feel Like Working Out’
Sources
- Getting active through mindfulness: Randomised controlled trial of a digital mindfulness-based intervention promoting physical activity engagement and enjoyment. Mental Health and Physical Activity.
- Masha Remskar, PhD, is a postdoctoral scholar in digital and precision health at Arizona State University.
- Rachel Weber is a personal trainer and co-owner of Jack City Fitness.
