How to use psychology to trick your mind into getting fit and falling in love with exercise

I’VE always admired people who enjoy exercise.

I am not one of them.

Scarlet Pestell

Writer Isabel finds it hard to put her trainers on without at least a little resentment[/caption]

Scarlet Pestell

Some people revel in the endorphin rush and sense of accomplishment exercise gives them[/caption]

That’s not to say I’m not aware of how good working out is – both for my brain and body.

As a health journalist, I am always reading about new studies which explore the benefits of getting some rigorous movement into your day.

Exercise can reduce your risk of cancer, boost your brain power and even make you happier – and that’s just the start of it.

Science has shown that getting your body moving can have a really positive impact even in very short chunks and with no equipment or fancy gym membership required.

Even with this knowledge, I still find it hard to put on my trainers and get out the door without at least a little resentment.

I spoke with Bradley Busch, a registered psychologist who works with athletes, in the blind hope he could help me fall in love with what’s good for me.

“Exercise is a polarising activity,” Bradley, who is also the director of InnerDrive, tells me.

“While some people revel in the endorphin rush and sense of accomplishment, others find it a chore and a struggle,” he adds.

As I begin relating – rather embarrassingly – to the latter group, the psychologist reassures me that there is a way to change my dismal perspective.

“There are loads of strategies, based on over a hundred years of research can help you trick your brain into enjoying it more and doing it better,” he explains.

JUST GET GOING

Scarlet Pestell

Science has shown that getting your body moving can have a positive impact even in very short chunks[/caption]

For me, and likely many others, summoning the will to exercise is half the battle.

“Most the time, people think the effort involved is going to be more than it actually is,” Bradley explains.

“So if you just start, even if you commit to doing a short bout of exercise that can lead to people wanting to continue.”

This all sounds well and good in theory, but on days when the sofa is extra comfy how does one convince themselves to get off their bum and go for a run?

“You need to stop thinking your only option here is here is to do something high-intensity,” Bradley says.

“Your workout doesn’t have to be something that gets you out of breath.

“There is a whole bunch of research that suggests even low-level, and moderate exercise, like walking, is still really good for you.”

PICK A GOOD TRAINING PARTNER

Scarlet Pestell

Find yourself a good exercise partner who can motivate keep you accountable[/caption]

You’ve got yourself into the gym once, but what’s to say you will again?

This is where accountability comes in.

“One of the big urges that we have as humans is to be consistent with our previous self,” Bradley says.

“If you’re trying to commit to something, and tell someone about it, you’re much more likely to do it.” he expains.

One way you can keep tabs on yourself and keep is by using a fitness tracking app, like Strava.

Strava, used by over 6million Brits, and allows users to share their runs, cycles and swims with their friends.

But Bradley says the best thing you can do to keep yourself on course is to find yourself an exercise partner.

“Getting someone involved in your workouts not only keeps you accountable, but it also makes the task more enjoyable so you’re more likely to do it again,” he explains.

Perhaps you can do this by planning a speed walk with a friend so your workout doubles as a social outing, or making an existing work meeting a walk-and-talk. 

There is evidence to suggest joining forces with another person can especially benefit the less fit partner.

In the 1920s, German psychologist, Otto Köhler found that when two people completed a joint task, the individual performance of the weaker member was actually better than if they had done it themselves.

“If you are unsure or reluctant, choose a training partner who is slightly better than you and who can help motivate and inspire you,” Bradley says.

“Don’t link up with someone who is doing things far beyond what you’re currently capable of.

“This will just make excise stressful and daunting.”

TRAIN WITH A GROUP

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Working out with a group can make you work harder[/caption]

If you can’t find a partner, fear not – you can always join a group!

In fact, group exercise is really good for getting the most out of your workout, Bradley explains.

One of the oldest experiments in sport psychology, conducted by an psychologist Norman Triplett in 1898, found cyclists rode faster when racing against others, compared to when they did so on their own.

Psychologists refer to that external pressure as ‘social facilitation’, and it helps explain why exercise classes can be so powerful.

“It’s much easier to get off the treadmill, or to not do the last weight repetition when we’re by ourselves,” Bradley explains.

“When we’re part of a group the group dynamic, the motivation, the peer competitiveness can help push us on and help us keep going just that little bit longer,” he adds.

SEE IT AS A CHOICE NOT A SACRIFICE

Scarlet Pestell

Exercising because you think you should is not an effective form of motivation[/caption]

It’s easy to fall into the trap of seeing exercise as a sacrifice: of time spent sleeping in, of time at the pub. I’m definitely guilty of this.

For me, working out is something I feel like I have to do in order to stay fit and be healthy, rather than something I want to do.

Although the distinction may seem small, the way you perceive your workouts will determine how likely you are to do it again, Bradley explains.

“If you always think about what you’re giving up you’ll probably end up resenting your workout,” he says,

Instead, Bradley says we should view exercise as an ‘active choice’.

What he means by this, is that exercise should be something you actively decide to do and not do just because you think you should.

“By reminding yourself that no one is making you work out and that you are choosing to do this to yourself puts you in a position of power,” he explains.

“This power and autonomy can be very motivational when it comes to starting and maintaining good exercise habits,” he says.