Fitness
How to train your brain to truly enjoy exercise, according to science
Truth: They woke up like this. Some people really are more inclined to find joy in exercise. But! You can rewire your brain to join that ‘love it’ group, research shows.
When experts measured the electrical connectivity in the brains of people who are recreationally active, they found that those who perceive themselves as being highly tolerant of physical effort had greater levels of ‘remembered pleasure’ afterward, according to the new study by Florida International University. Meanwhile, those who said they were not as tolerant had a certain amount of ‘anticipatory dread,’ or negative feelings, before the work even started.
The good news is that you can teach yourself to be more accepting, physically and mentally, of movement—which will help you feel excited about exercise in general and crave it more often. By trying some (or all!) of these tactics, you’ll likely notice benefits immediately, says study lead Marcelo Bigliassi, PhD. To extend the effect, keep efforts ongoing, so subtle changes compound over time. Onward!
Meet the experts: Marcelo Bigliassi, PhD, is an assistant professor of neuroscience and psychophysiology at Florida International University. Diogo Teixeira, PhD, is a professor on the physical education and sport faculty at Lusófona University in Lisbon, Portugal.
1. Add appeal to the flavour of exercise you already like.
Let’s say you don’t mind weight lifting but definitely don’t have the can’t-wait feels leading up to a workout. You can create artificial motivation and enjoyment by listening to music or a podcast while you sweat, using virtual reality, or even just engaging in positive self-talk, Bigliassi says. Or perhaps lifting with a group or a friend is the missing ingredient for you. ‘You’re creating outside signals that can help you push a little bit harder and a little bit faster.’ The goal is to foster positive experiences with your sweat sessions. Gradually, the emotion will become second nature without these external cues.
Not sure where to start with finding your best-match activity? Think back to your recent past, and even to your childhood, says Bigliassi. ‘There are usually clues.’ For example, if you used to love swimming at your neighborhood pool, maybe that could translate to swimming laps at your local gym. Or perhaps you were a dancer at one point in your life. Taking a virtual or IRL dance fitness class could spark passion.
2. Challenge yourself *just* enough.
No matter what you’re doing, the activity needs to be tough enough that you’ll have a feeling of accomplishment that makes you want to repeat it. But it should also be within your capabilities, in order to protect your sense of self-efficacy (that is, your belief in your abilities), says Bigliassi. When people experience an exercise intensity that’s not aligned with their preference or tolerance, they exercise less in the future, research shows.
Take this thinking a step further: By choosing, say, a running pace you consider pleasurable (read: not all-out), you may find running more enjoyable—and more easily repeatable in the future. This ‘autonomy promotion’ also applies to resistance training, says researcher Diogo Teixeira, PhD. So if resting longer between sets makes you feel better, do it. (It’ll create those positive associations in your brain.) ‘More is not always better, and a pleasurable activity will be more easily sustained over time,’ Teixeira says.
Monitoring with a tracker can also allow you to see the work you’re putting in, which improves mindset around fitness and, therefore, happiness pertaining to exercise, found a study in the Journal of Medical Internet Research.
3. Send your mind a motivational sign.
Humans are wired to save as much energy and store as much fat as possible. So, sometimes—and especially when exercise gets intense—you need to remind yourself why you’re going through this perceived insanity. ‘It’s difficult for some parts of our brain to make sense of exercise,’ Bigliassi says.
For example, recalling that cardio is important for both heart health and cognitive function can act as a motivational signal. That helps you feel more positive in the moment and be more consistent with exercise down the road; you now associate the activity with purpose and appealing health outcomes. Surprisingly, negative thoughts can also act as positive signals (e.g., envisioning your energy and mood tanking from not moving that day can be incredibly powerful). Consider this your sign to go for a walk or gear up for a workout right about…now.
More fitness stories…
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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