Truth: This is how they woke up. In fact, some people find joy in exercising. but! Research shows that you can rewire your brain to join a “love” group.
A new study from Florida International University shows that when experts measured the electrical connections in the brains of people who were actively engaged in recreational activities, they perceived themselves to be highly resistant to physical exertion. They found that people had higher levels of “joy being remembered” afterwards. On the other hand, those who said they were less tolerant had some level of anticipatory anxiety, or negative emotions, even before they started work.
The good news is that you can teach yourself to be more accepting of exercise, both physically and mentally. This will help you get excited about exercise in general and want to do it more often. Lead researcher Dr. Marcelo Bigliassi says that if you try some (or all) of these tactics, you’re likely to notice benefits quickly. To magnify your impact, make sure to keep making subtle changes that grow over time. Go ahead!
Meet the expert: Dr. Marcelo Bigliassi is an assistant professor of neuroscience and psychophysiology at Florida International University. Dr. Diogo Teixeira is a professor in the Department of Physical Education and Sport at the University of Lusofona, Lisbon, Portugal.
1. Add some glamor to an exercise you already love.
Let’s say you don’t hate weightlifting, but you definitely can’t wait to train. Biliassi says listening to music or podcasts while sweating, using virtual reality, or even just engaging in positive self-talk can create artificial motivation and enjoyment. Or maybe lifting in a group or with friends is what you’re missing. “You’re generating external signals that help you push a little harder and a little faster.” The goal is to promote a positive experience in your sweat session. Gradually, without these external cues, the emotions will come naturally to you.
“You’re generating external signals that help you push a little harder and a little faster.”
Not sure where to start to find the activity that’s best for you? Think back to your recent past, even your childhood, says Biliassi. “There are usually clues.” For example, if you like swimming at your local pool, that might lead you to swim at the local gym. Or maybe you were a dancer at some point in your life. Taking a virtual or IRL dance fitness class can spark your passion.
2. Challenge yourself just the right amount.
Whatever you do, the activity needs to be tough enough to give you a sense of accomplishment that you’ll want to repeat. But to protect your self-efficacy (i.e., your belief in your abilities), it should also be within your abilities, says Biliassi. Research shows that when people experience exercise intensities that are inconsistent with their preferences and tolerance, they exercise less in the future.
Let’s take this idea a step further. For example, choosing a running pace that you enjoy (i.e., not going all out) may make your runs more enjoyable and easier to replicate in the future. This “promoting autonomy” also applies to resistance training, says researcher Dr. Diogo Teixeira. So if taking longer breaks between sets makes you feel better, do it. (It creates positive associations in your brain.) “More isn’t always better; enjoyable activities are easier to continue over time,” says Teixeira.
Monitoring with a tracker allows you to see what you’re working on, which improves your mindset about fitness, which in turn improves your sense of well-being with exercise, a study published in the Journal of Medical Internet Research found .
3. Send motivational signals to your heart.
Humans are wired to conserve as much energy as possible and store as much fat as possible. So every once in a while, especially when the workout gets intense, you have to remind yourself why you’re feeling this crazy. “Part of our brain has a hard time understanding the meaning of movement,” says Biliassi.
For example, reminding yourself that aerobic exercise is important for both heart health and cognitive function can act as a motivational signal. This will help you feel more positive in the moment and encourage you to exercise more consistently in the future. You’re now associating that activity with purpose and compelling health outcomes. Surprisingly, negative thoughts can also act as positive signals (for example, imagining your energy and mood dropping because you didn’t move that day can be incredibly powerful) there is). Consider this a sign to go for a walk or get ready for a workout now.
