Exercise is often seen as a chore, a necessary evil that we endure to offset our indulgences. We’ve been conditioned to believe that it should be intense, painful, and devoid of enjoyment. But what if I told you that this mindset is a myth? Research suggests that finding pleasure in exercise can actually increase our likelihood of sticking with it and bridging the gap between our intentions and actions.
A recent study published in Frontiers in Psychology examined the habits of health club goers and found that those who enjoyed their exercise routines were more likely to form a habit and exercise more frequently. The study also revealed that the intensity of the workout played a role in enjoyment. When participants felt that the intensity level matched their personal preferences and tolerance, they were more likely to enjoy the experience and continue with their exercise routine. However, when the intensity became too much, enjoyment decreased and dropout rates increased.
Contrary to the popular belief of “no pain, no gain,” research suggests that moderate physical activity, tailored to individual intensity traits, can yield significant benefits. A systematic review of 24 studies found that engaging in moderately intense exercise while maintaining a positive mood and self-confidence in one’s ability to succeed were strong predictors of future physical activity. Intentions, on the other hand, had a negligible impact on exercise frequency and habit formation.
So how can we make exercise more enjoyable? One approach is to expand our definition of physical activity beyond traditional exercise. While exercise is voluntary physical activity for the sake of health and fitness, any form of movement can have wellness benefits. Taking a walk, for example, is a simple and accessible way to engage in physical activity. Integrating walks into activities we already find enjoyable, such as nature walks or social visits, can enhance both physical and mental well-being.
Additionally, it’s important to align our exercise routines with our intensity traits. If you thrive on intense challenges, go ahead and train for a marathon or push yourself in the gym. But if high-intensity workouts leave you feeling drained and unmotivated, there’s no shame in opting for more moderate activities like running a 5K or engaging in strength training. The key is to find a balance between pushing ourselves and finding sustainable enjoyment in exercise.
Social connection can also enhance our exercise experience. As we grow older, our social endeavours often become separate from physical activity. However, numerous activity-based groups and clubs offer opportunities to combine socializing with physical health. Whether it’s joining a walking group or participating in pick-up sports games, these connections can make exercise more enjoyable and increase our likelihood of sticking with it.
Lastly, if your current exercise routine no longer brings you joy, don’t be afraid to switch things up. The goal is not to adhere to a specific routine but rather to make exercise a routine part of your life. By increasing your “healthspan” – the length of time you remain healthy – through regular physical activity, you can ultimately increase your lifespan.
In a nutshell, the intention-behavior gap in exercise can be bridged by finding enjoyment in physical activity. Contrary to popular belief, exercise doesn’t have to be painful or intense to be effective. By aligning exercise with our intensity traits, integrating physical activity into activities we enjoy, fostering social connections, and embracing variety in our routines, we can make exercise more fulfilling and increase our chances of sticking with it. So let’s redefine how we view exercise and make it a pleasurable and sustainable part of our daily lives.
