New Research Shows How to Boost Motivation to Exercise

Understanding the psychological processes associated with the motivation for sustained physical activity is critically important. Physical inactivity is estimated to affect a third of the global adult population and is associated with the onset and exacerbation of mental health conditions such as depression and anxiety. Increases in physical activity have been found to improve mental health outcomes comparable to “gold-standard” psychotherapeutic and pharmacological treatments. However, long-term effects are often hampered by a lack of motivation.

In a new study published in the journal Mental Health and Physical Activity, researchers from the University of Bath reported that combining step tracking with mindfulness training delivered via a mobile app significantly improved the motivation to exercise among study participants.

This research evaluated the first digital intervention combining mindfulness training and behavior change principles to promote engagement in and enjoyment of physical activity. The study included 109 English adults who were not meeting recommended activity levels.

For 30 days, all participants were asked to aim for 8,000 steps per day using a basic step tracker. Half of the participants were also asked to follow a daily mindfulness program via a mobile app. The mindfulness program involved short practices focused on body awareness, movement, and exercise.

At the end of the 30 days, both groups had increased their activity levels with no significant difference between the two groups. Those in the steps plus mindfulness group increased their activity by an average of 373 minutes of moderate exercise per week, while those in the steps-only group averaged 297 minutes per week.

However, those in the steps plus mindfulness group also reported a significantly stronger intention to keep exercising.

“Our findings show that even short-term mindfulness training combined with step-tracking can make people want to move more, which could have lasting benefits,” said Dr. Masha Remskar, lead researcher from the Department of Psychology at the University of Bath, in a press release. “Helping people build that internal drive towards behaviour is essential—especially at a time when many people are struggling to stay active.”

Co-author Dr. Max Western from the Department for Health at the University of Bath added, “This is an exciting first study that combines mindfulness training with strategies designed to help people move more and internalise their motivation for physical activity.” He continued, “There is a lot of potential here and we are keen to refine these tools to make them more engaging and effective—especially for people balancing competing demands.”

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