If the benefits of physical activity were condensed into pills, everyone would take them. Studies have shown that exercise improves almost every aspect of health: promoting sleep, enhancing physical and mental health, while reducing the risk of chronic disease and premature death. What's more, studies have shown that exercise can have a positive impact even if it's for a short period of time and doesn't require equipment or a premium gym membership.
However, most people still don't get enough exercise. According to data released in 2023, less than one-third of U.S. adults do the recommended physical activity in their free time: at least 20 minutes of moderate-intensity aerobic exercise (such as brisk walking) per day, plus muscle strengthening training (such as resistance training) several times a week.
Why is it so hard to get people to do something that's good for them and easy to get started with? Physical limitations and health problems are certainly a factor for many people, as more than half of American adults suffer from some sort of chronic medical condition. Modern life also bears a lot of responsibility, with long sedentary work hours and infrastructure often making it easier to ride by car than by foot or bike. Long-standing research has shown that people with lower incomes are less likely to exercise than affluent people, in part because they may live in areas with relatively few safe, comfortable places to move.
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But research shows that there's another obstacle that affects us all: our brains don't want us to exercise.
Accustomed to being sedentary
For most of human existence, people have to perform basic functions of life through physical activity, such as finding or growing food. Daniel Lieberman, an evolutionary biologist and author of Exercised, explains that humans have evolved to be able to tolerate high levels of activity, but at the same time have been inclined to rest as much as possible, conserving energy for necessary or enjoyable exercise.
In other words, hunter-gatherers don't jog to burn extra calories. "From an evolutionary point of view, it's stupid to do that," Lieberman said. You're wasting energy, and it's not going to do you any good. ”
Lieberman says that as a society, we no longer move around a lot in our daily lives, but the instinct to conserve energy remains in the evolutionary process. He said: "That disgust, reluctance, that kind of saying'I don't want to (exercise).'The sound is completely normal and natural. ”
Matthieu Boisgontier, an associate professor at the University of Ottawa and a researcher in physical activity, demonstrated this phenomenon in a 2018 study. When people are connected to a brain activity monitor, they can control a digital avatar. They were told to move images of sedentary behavior that popped up on computer screens to images of physical activity. Bois Guntier and his colleagues found that avoiding sedentary periods requires more mental effort, suggesting"We have an automatic tendency", choose relaxation over exercise.
This conclusion has been repeated in studies. For example, studies have shown that people always choose to take escalators instead of stairs. Boisguntier said"There is nothing inherently bad about this instinct, it's just that modern life has given us so many opportunities to satisfy our preference for rest that we have reached an extreme where it is no longer good for our health."
Jackie Hargrees, a senior lecturer in the psychology of exercise and exercise at Leeds Beckett University in the UK, said that many people's subconscious negative feelings about exercise can be traced back to childhood. Hargreaves said that embarrassment in physical education class or an unpleasant experience on a youth sports team can keep a person away from exercising as an adult.
Sometimes, it's also a matter of faith. Stefanie Williams says research shows that people who think they can do it are more likely to stick to regular exercise, while those who hold the opposite view may have a hard time finding consistent motivation.
How to induce the brain to exercise
Sam Zizzi, a sports psychologist at West Virginia University, says feeling good about your abilities is key to finding motivation to exercise. He recommends starting small – perhaps walking for just a few minutes a day at first – and gradually making progress over time. Observing peers doing what you want to do, especially if they're the same age, gender or health condition as you, can also help you realize that you can do it too, Williams says.
Lieberman adds that a counter-intuitive way to build self-confidence is to simply recognize the ways your brain is setting you up for failure. "When people work hard, they are told that they are lazy, or that they have a physical problem," Lieberman said. "In reality, those who exercise purely for the sake of fitness are going against their instincts. Replacing guilt and shame with self-compassion – and understanding how the human brain works – goes a long way.
The same goes for redefining what sports are. You don't need to spend an hour lifting weights in the gym; Numerous studies have shown that even spending a few minutes a day cooking in the kitchen or weeding in the garden can be beneficial to your body and mind. "It's not about going out and doing intense competitive sports," Hargreaves said. 'It's about getting moving' and finding a truly enjoyable way to move. ”
Finally, Sam Zizzi suggests making workouts "serve a dual purpose" – perhaps plan a bike ride with friends so your workout doubles as a social event, or turn an existing work session into a walk-and-talk meeting.