The science behind exercise motivation

We are aware of the positive effects of exercise on our well-being and health¹. Yet a substantial amount of people still don't exercise regularly. So, this leaves us with some questions. Why do people lack motivation to exercise, and what can be done to increase that motivation².

There are three scientific theories which we would like to elaborate on, that underlie our motivation to exercise. These being the self-determination theory³, exercise self-efficacy⁴ and the social cognitive theory⁵. The Self-determination theory says that, it is important that the setting in which you exercise supports competency, authenticity, and social connection as these are most important for your well-being during exercise^6,7,8,9. Additionally, these factors are more important than other extrinsic values, such as beauty or status. Exercise self-efficacy or the feeling of success that you get after completing exercise, is strengthened by the experience of mastering exercises, achieving personal accomplishments, verbal encouragement and a positive reaction to one’s physiological state or appearance^4,5. The more we experience this, the more motivated we will be to exercise. The social cognitive theory outlines the importance of self-efficacy (the feeling of success)⁵ as a strong predictor of the effort one puts into exercise, the engagement, and persistence in physical exercise^10,11,12,13. This means that the greater your success, the more effort you may put into exercise. Although this may sound increasingly complicated as we delve into the different realms of motivation, taken together, these theories are saying that basic psychological needs, intrinsic motivation, and self-efficacy (the feeling of success) are all important factors associated with motivation for exercise adherence¹⁴.

But let’s break this down and make it simpler. It’s all good and well to know the scientific theories, but can we implement it to make sure we are motivated to exercise. Here are some tips to keep yourself motivated².  Goal setting. Set short term and long-term goals. Start with the short-term goals and then progress to the longer-term ones². Make your goals achievable as it is easy to become frustrated and give up when goals aren’t achieved. Importantly, put these goals down on paper, to keep yourself accountable. It’s always a good feeling to tick off a goal. Make it fun. Find sports or activities that you enjoy². Make sure your routine is varied to keep it interesting. If you start becoming bored and lack motivation, try something slightly different². Make physical activity part of your daily routine. We all have busy routines, and it is easy to find an excuse not to exercise². So, start by scheduling in your exercise into your daily routines. You can also slip in physical activity into your day like taking the stairs instead of the elevator, taking 5-minute stretching breaks and walking to get lunch instead of taking the car. Make exercise friends. Having friends to do exercise with and be accountable to will help you stick to your exercise routine. It is more fun to be with others, so plan joint workouts or take fitness classes together. Be flexible. It is important to be flexible. We all have busy lives. It is okay to take a day off or swap sessions around. Don’t be hard on yourself if you need a break. But make sure to get back on track as soon as you can². Reward yourself. Make sure to enjoy the good feeling of completing a session². This is an example of an intrinsic reward. You can also give yourself extrinsic rewards such as a treat after a reaching a long-term goal.

So hopefully, this helps you better understand the science behind the motivation and incentive to exercise, and some practical tips to incorporate into your own lives and exercise routines. We all know the positive effects of exercise, so let’s keep each other accountable, and most importantly have fun!

To bring you the most evidence-based and cutting information in the fields of sports and exercise science and health, SSISA works alongside the UCT Research Centre for Health through Physical Activity, Lifestyle and Sport (HPALS) to disseminate the latest research.  HPALS research focuses on optimizing human performance and promoting health and well-being through physical activity, sports participation, healthy eating and good sleep hygiene.  Their work begins at the DNA, to the human performance laboratory and ultimately to the community. To read more about the Health through Physical Activity, Lifestyle and Research Centre, Division of Physiological Sciences at the University of Cape Town, please see the HPALS website or email Ayesha Hendricks for more information about applications for MSc/PhD research programmes.

To get in touch with the Sports Science Institute of South Africa Group for Research Implementation and Translation (GRIT) Research Consultants, get in touch with Warren Lucas at research@ssisa.com or call 021 650 5728 for enquiries. Read more about the SSISA GRIT Team here.

Yours in Sports Science,

Sports Science Institute of South Africa

References:

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