May 3, 2024 – There are many reasons to exercise, and some are more motivating than others.
Perhaps the sexiest motive, and the one that people tend to act on, especially as the warm season approaches, is to build a „beach body.“
The problem: Setting high hopes for weight loss can lead to disastrous results.more the study shows that exercise alone has a relatively small effect on weight loss and that motivation decreases when the desired results are not achieved.
For many people, perhaps you, „exercise is only associated with trying to lose weight,“ he said. david creel, PhD, psychologist, nutritionist, and exercise physiologist at the Cleveland Clinic. As such, „it is perceived as a lifelong failure and has very negative connotations.“
Changing your way of thinking may help. Even if the number on the scale doesn't change, Creel says, just keep exercising. „I ask my patients, 'If your eating habits worsened, would you stop showering?' Of course not. That's how we should think about exercise as part of our health routine. ” he said.
We asked Creel and other experts to share their top motivating reasons for exercising and how to track your progress to keep the incentive high.
Reason #1: To rest your mind
Your heart works harder when you exercise, but the magic of movement means it actually works less hard in the long run. Regular physical activity lowers your resting heart rate, which in turn reduces your heart rate per day/week/month/year and lowers your blood pressure.
The last item is easy to track and very important. High blood pressure is a major risk factor for premature death, causing approximately half of heart disease and stroke-related deaths. World wide. 1 in 3 people American adults have high blood pressure, but many don't know it.
Exercise makes your heart stronger, allowing it to pump blood with less effort. reduce force into your arteries. The interesting thing is that you can see results quickly, whether you lose weight or not. By becoming more active, lower Diastolic blood pressure decreases by 2.5 to 6.2 mmHg and systolic blood pressure decreases by 1.8 to 10.9 mmHg in 4 weeks. (Relief tends to be greatest in people who already have high blood pressure or are prehypertensive.)
If you can lower your diastolic blood pressure (a small number) by just 5 to 6 mm Hg, you can lower your blood pressure. stroke risk Approximately 40% increase.
Chase: You should have your blood pressure checked regularly (every 2 to 5 years before age 40). every year thereafter). If you have high blood pressure, follow your doctor's recommendations. A home monitor is a smart investment. (Search for verified devices here.) Most companies have apps that track trends. The Greater Goods Bluetooth Blood Pressure Monitor ($68) Wire cutter product test site Highly rated by users, Amazon.
Stay consistent: Check the pressure with at the same time every day – Good times are right after you wake up, before you consume caffeine, and after you have been still for 5 minutes. (However, some literature recommends taking it in the morning and at night.)
Reason #2: To finally get rid of the midday slump.
It's typical to feel more energetic right after a workout, which can increase your motivation. amy butcherPh.D., Chief Conduct Officer lirio and author Working: Designing behavior change. This increase is called a leading indicator, and „you can detect it after one workout,“ she said. Weight loss, on the other hand, is a lagging indicator.
Why is there a boost? Exercise increases oxygen circulation and increases hormone levels. energized. Over time, the function of the heart and blood vessels improves, and the growth of mitochondria, which are the driving force of cells, is also promoted. the study Regular exercise has been shown to reduce fatigue and increase energy.
That energy may drive you to live a more fulfilling life, play with your children and grandchildren, travel more, play a sport, or take up a hobby. And it reveals the „why“ behind your motivation, which is important for staying committed, Butcher and Creel said.
Chase: apps like energy level tracker It helps you visualize trends over time and see when you feel most productive during the day. Or you can go the old-fashioned way and keep a journal. Just write down how you're feeling after a workout or a few times during her day. See how exercise affects you immediately and over the course of the day. Even just assessing yourself once a day before bed can help you see how regular training is impacting you.
Visual reminder: Change your phone's background to an image that represents your „why.“ For Butcher, the photos of her and her husband in Puerto Rico are a reminder that her perseverance helps her embrace adventure.
Reason #3: Feeling like you can accomplish anything
Psychologists call this „self-efficacy,“ or confidence in one's ability to achieve goals. This is one of the main reasons people continue to exercise, and it's backed by decades of exercise performance. the study. This is a virtuous cycle. Regular exercise definitely helps increase your self-efficacy, and the more you exercise, the better your self-efficacy will be. You'll get faster, stronger, and more skilled, and tracking your progress will keep you inspired.
As you progress, you develop a sense of competence, a key component of the „self-determination“ theory. There is a theory that all humans have three basic psychological needs: autonomy, competence, and relatedness (a sense of connection to others).
This works no matter what level you're at, whether it's lowering your average running pace or walking a few blocks more each time you walk. Even just continuing to exercise each day will increase your confidence.
Chase: Almost any fitness tracker will work here, including Apple Watch, Fitbit, and Garmin. There is growing evidence to suggest that wearables can empower people. change and encourage them to do so move more. If you want to do weight training, try apps like: strongWith it, you can track your reps, weight, and duration, and see your progress on graphs.
Please ignore this: Try not to go crazy because the plot breaks. „They can have a very negative and demotivating effect,“ Butcher says. Set achievable goals and be flexible in how you define improvement. Butcher likes how Peloton „doesn't just count daily streaks, it also counts weekly streaks, so it's easy to maintain.“
Reason #4: Sleeping like a dead person when you're more alive than ever
massive evidence Over the past decade, exercise has been linked to improved sleep quality. Reducing the severity of sleep disorders, insomnia, daytime sleepiness, sleep apnea, etc. And sleep affects every part of your health, including your mood, brain function, disease risk, and appetite.
According to , you're likely to notice an improvement in your sleep quality as soon as you start an exercise routine. analysis from behavioral medicine journal.
Physical activity can affect the production of sleep-wake hormones melatonin, help you fall asleep faster and sleep better. It improves mood, reduces stress, and helps you fall asleep and stay asleep. and helps regulate core body temperature. make it easier to fall asleep.
Chase: Oops ($239 for annual membership); Oura ring ($299), and fitbit sense 2 ($249.95) is a wearable option for sleep tracking, Butcher said. You can also invest in a “smart bed,” a mattress with adjustable firmness. sensor To collect data related to sleep Sleep Number Smart Bed ($1,099 for queen size), measures your sleep quality by monitoring your movements, heart rate, and breathing patterns.
Bedtime bonus: Creel said better sleep can help prevent weight rebound. „Poor sleep quality can disrupt healthy eating patterns,“ he says. People who get enough rest are more likely to stick with the program.
Reason #5: Use hand-held weights to take weight off your shoulders.
Active people tend to happier, according to research.a recent reviews Out of about 100 analyses, researchers found that exercise was as effective or slightly better at improving symptoms of anxiety and depression than standard treatments or medications.
how?Exercise triggers the release of endorphins in the brain and works naturally relieve pain This, in turn, leads to the release of dopamine, a neurotransmitter associated with pleasure.
When it comes to motivation, there's nothing like happiness. This brings us back to self-determination theory.
„Motivation isn't just high or low, it's also quality, and that quality has to do with whether it's controlled or autonomous,“ Butcher explained. Being controlled means someone is telling you to do something or there is a reward or punishment.
Motivation can be controlled to motivate people to take action, but it is not meaningful enough to bring about lasting change.
In contrast, autonomous motivation means doing things that are consistent with your values: „the identity you want to have, your larger life goals, the things you enjoy and find enjoyable,“ says Butcher. he says. Adjusting like this will make you more likely to stick to your exercise plan and get back on track even if you stumble.
Feeling happy and good about yourself tends to be a good autonomous motivator.
Chase: It's hard to track your mood. Try writing in your diary right after your workout or at a different time to see if it affected you. Ask yourself how you handled stressful situations. How strongly you felt negative emotions and how you dealt with them. And if something you did made you happy or grateful.
apps like Dayrio and e mood Track your mental state by using emojis to describe what you did and how you felt that day. There will still be ups and downs, but the goal is to feel better on average over time. Overall, exercise reduces anxiety, makes you feel better able to cope with challenges, and brings brightness to your life.
wait a minute: Instead of rushing to the next thing after your workout, take 10 seconds to notice how you feel compared to before your workout. Butcher says this kind of mindfulness can increase motivation.