How do I improve my motivation to exercise when I really hate it? 10 tips supported by science

 We’ve all heard those people say “running gives you high” or “exercise is addictive,” but for many of us, it’s hard to love exercise. Some may even say that they hate it, that they are afraid of it, or that the thought of going to the gym makes them anxious.

Why do some of us hate exercise? And how can we combat this in order to reap the lifesaving benefits of physical activity?

People did not turn to ‘exercise’

Throughout human history, food has been scarce and employment has become an option. For thousands of years, people had to move to get food, and when they were eaten, they rested to save energy, because they did not know where their next food came from.

1. So, if you have a desire to sit down and watch Netflix rather than go to the gym, you may find comfort in knowing that relaxation is a natural human tendency.

Having said that, our 21st century lifestyle involves sitting and relaxing a lot. With technology, cars, and other equipment to save workers, travel is no longer necessary for daily living.

However, physical inactivity is dangerous for our health. A meta-analysis published in the prestigious medical journal The Lancet found malnutrition associated with an increased risk of 30-40% lung cancer, 30% increased risk of breast cancer, 20-60% increased risk of type 2 diabetes, and 30 -50% greater risk of premature death, compared with physical activity.

So how much exercise do you really need?
It is recommended that Australian adults (aged 18-65) get at least 150 minutes (albeit at least 300) of moderately active exercise each week. Medium exercise can be a brisk walk, a short cycle or a lawn mowing.
If you are determined to do strenuous physical activity, you need only a fraction of that (75-150 minutes a week). Hard work or anything hard enough that you can struggle to have a conversation: running, or running playing a game like football or tennis.

Different types of activities are encouraged as different physical activities combine different benefits. Exercise that strengthens the muscles, such as lifting weights or doing push ups, is recommended twice a week, keeping bones and muscles strong.

If all of that is starting to sound too complicated, make sure ANY exercise is good for you. You do not need to follow physical activity guidelines to benefit from physical activity.

What are some science-based tips for getting inspired?

According to psychologists there are two main types of motivation: extrinsic motivation and intrinsic motivation. Internal motivation comes from within - doing something to earn your own reward or challenge. External motivation comes from external factors, such as trying to win a prize or avoiding punishment.

You can improve your inner motivation by pointing out why exercise is important to you.

1. Find out the “why” - do you want to exercise to live your life? Is it for your children? Is it because work makes you feel like? Exercise has long-term health benefits and performance, benefits for your children’s flow, and immediate effects on mood and energy. Being clear in your mind about what you want to achieve through exercise, can help you to do something.

Extrinsic motivators can help you get started with exercise.

2. Plan to meet with a friend to exercise together. You will be more likely to follow, as you will not want to disappoint your friend. Also, research suggests that people should exercise longer if they exercise with family members and friends compared to those who exercise alone.

3. reward yourself with a new piece of clothing or shoes that you will enjoy exercising. Make sure you make the reward conditional for a certain amount of exercise, so you should get it.

4. get a job tracker. Qualification trackers have many features designed to improve motivation, such as notifications, monitoring and goal setting. There are a number of studies that suggest that career trackers increase physical activity

5. Exercise at the same time every day, so it becomes a habit. Studies suggest that early morning exercise leads to faster exercise habits compared to evening exercise

6. Do your favorite activity. Starting a new exercise routine is hard enough. Increase your chances of sticking to it by doing the work you enjoy. Also, you can exercise vigorously without being aware of it, if you do some form of exercise that you enjoy. If you hate running, don’t do it. Take a long walk in nature

7. start small. Stop wanting more, instead of overdoing it. And you are less likely to feel pain or self-harm

8. Listening to up-beat music improves mood during exercise, and reduces thoughtful exertion, leading to increased workflow. These benefits are particularly applicable to rhythmic, repetitive forms of exercise, such as walking and running.

9. take your dog for a walk. Dog walkers travel more often and longer than non-dog walkers, and report that they feel safer and more connected to the community in their area.

10.

make a financial obligation. Behavioral economic theory sees that people are motivated by hatred for loss. Some marketing websites have used this healthcare system by making people enter into a “commitment contract” where they pay a deductible financial deposit if the ethical commitment to health is not met. This method has been shown to improve physical activity, adherence to medication and weight loss.

Be patient with yourself, and keep a long game in mind - it takes about three to four months to develop the habit of exercising. After that, the internal facilitators take over the reins to keep your workout routine going. Who knows, maybe you will be the one focusing on exercise and encouraging your friends and family a few months from now.