Making Exercise Fun Again - How to Imbue Play Into Your Exercise Routine

Looking to boost motivation and enjoyment in exercise? Here are five science-backed strategies, each designed to boost motivation and enjoyment—along with practical ways to make them part of your routine.

1. Exercise with Others to Promote Motivation

Group workouts not only fulfill our social needs but also boost adherence to and enjoyment of exercising. Studies show that social support from group exercise fosters a sense of belonging, making fitness feel more like a shared, motivating experience (Burke et al., 2006). 

Practical Tip: Join a fitness class or participate in team sports to experience the camaraderie and accountability that come from working out with others.

2. Use Commitment Devices to Track Progress

Tracking your progress through fitness tracking apps and/or devices serve as a powerful tool to stay committed to exercising in the long run. Research has shown that these fitness tracking tools’ ability to provide real-time progress tracking and feedback on individuals’ exercise metrics (steps, distance, calories burned) lead to significant increases in individuals’ number of weekly exercise sessions, particularly when tied to gamification elements, such as badges or streaks that celebrate one’s small wins (Finkelstein et al., 2016; Muntaner-Mas et al., 2021).

Practical Tip: Track your workouts with mobile apps like Strava or join challenges on platforms like Healthy 365. Celebrate small milestones to stay motivated and focused on your progress.

3. Combine Exercise with Enjoyable Activities

Temptation bundling pairs exercise with an activity you enjoy, thus making workouts feel like less of a chore. Studies have reveaedl that pairing a less desirable activity with something desirable (e.g., a favorite podcast) increases exercise frequency and enjoyment, thus strengthening the habit over time (Milkman et al., 2014).

Practical Tip: Reserve a favorite podcast or playlist for workout time only. This way, you’ll look forward to your next exercise session, making it a special time for yourself.

4. Exercise for a Cause to Add Purpose

When exercise is connected to a meaningful cause, it taps into intrinsic motivation, making the activity feel more purposeful and rewarding. Studies indicate that engaging in fitness for a cause, such as a charity walkathon, increases satisfaction and commitment to exercise by aligning it with personal values (Deci & Ryan, 2000).

Practical Tip: Participate in a charity run or community fitness event. Knowing your workout supports a greater cause can make each session more fulfilling.

5. Reward Yourself to Build Consistency

When a behaviour is followed by a positive outcome, it leads to positively reinforcement of the behaviour that encourage further engagement in it over time (Skinner, 1953). Rewarding oneself with small, meaningful rewards regularly when one engages in exercise-related activities can help reinforce the practice of exercising in the long term. 

Practical Tip: Set up a reward system for hitting fitness milestones. Simple incentives, like a favorite snack or new workout gear, can help make exercise something to look forward to regularly.

With these techniques, let’s try to turn exercise into a more joyful experience!

Written by: Tan Jo Yee

11/2024

References

Burke, S., Carron, A. V., & Shapcott, K. M. (2008). Cohesion in exercise groups: An overview. International Review of Sport and Exercise Psychology, 1(2), 107–123. https://doi.org/10.1080/17509840802227065  

Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. https://doi.org/10.1207/S15327965PLI1104_01  

Finkelstein, E. A., Haaland, B. A., Bilger, M., Sahasranaman, A., Sloan, R. A., Nang, E. E. K., & Evenson, K. R. (2016). Effectiveness of activity trackers with and without incentives to increase physical activity (TRIPPA): A randomised controlled trial. The Lancet: Diabetes & Endocrinology, 4(12), 983-995. https://doi.org/10.1016/S2213-8587(16)30284-4  

Milkman, K. L., Minson, J. A., & Volpp, K. G. (2014). Holding the hunger games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283-299. https://doi.org/10.1287/mnsc.2013.1784

Muntaner-Mas, A., Sanchez-Azanza, V. A., Ortega, F. B., Vidal-Conti, J., Borràs, P. A., Cantallops, J., & Palou, P. (2021). The effects of a physical activity intervention based on a fatness and fitness smartphone app for university students. Health Informatics Journal, 27(1). https://doi.org/10.1177/1460458220987275  

Skinner, B. F. (1953). Science and human behavior. Macmillan.