On May 3, 2024 – There are plenty of reasons to exercise, but some are more motivating than others.
Perhaps the sexiest motivator – and the one people tend to go with, especially with warm weather around the corner – is to build the “beach body.”
The problem: Setting big expectations for weight loss can position you for disaster. More research is showing that exercise alone has a relatively small impact on weight loss, and if you don’t see the results you wanted, your motivation wanes.
For many – maybe you – “exercise is only associated with trying to lose weight,” said David Creel, PhD, a psychologist, dietitian, and exercise physiologist at Cleveland Clinic. Because of that, “it’s been linked with a lifetime of perceived failure and has a really negative connotation.”
A change in mindset may help: If the number on the scale refuses to change, keep exercising anyway, Creel said. “I’ll ask patients, ‘If your diet goes south, do you stop showering?’” Of course not, he said: “That’s how we should think about exercise” – as part of your health maintenance routine.
We asked Creel and other experts to share the top motivational reasons to exercise, and how to track your progress so your incentive stays high.
Reason #1: To Give Your Heart a Break
Exercise makes your heart work hard, but the magic of movement means it really makes your heart work less – in the long term. Regular physical activity can lower your resting heart rate – which results in fewer beats per day/week/month/year – and lower blood pressure.
That last one is easy to track and hugely important. High blood pressure, or hypertension, is the leading risk factor for early death, causing about half of all heart disease and stroke-related deaths globally. One in three American adults have high blood pressure, but many don’t even know it.
Exercise makes your heart stronger so it can pump blood with less effort, reducing the force on your arteries. The exciting part: You may see results quickly – regardless of whether you lose weight. Becoming more active can lower diastolic blood pressure by 2.5 to 6.2 mm Hg and systolic blood pressure by 1.8 to 10.9 mm Hg in 4 weeks. (Reductions tend to be greatest for folks who already have hypertension or are prehypertensive.)
If you can drop your diastolic pressure (the small number) by just 5 to 6 mm Hg, you may reduce your stroke risk by about 40%.
Track it: You should have your blood pressure tested regularly (every 2 to 5 years before age 40, and yearly after that). If you have high blood pressure, follow your doctor’s recommendations. At-home monitors are a smart investment. (Find validated devices here.) Most have an app to track trends. The Greater Goods Bluetooth Blood Pressure Monitor ($68) is the choice of the Wirecutter product testing site and has a high user rating on Amazon.
Be consistent: Check your pressure at the same time each day – a good time is right after you wake up, before having any caffeine, and after 5 minutes of stillness. (Though some docs recommend taking it in the morning and at night.)
Reason #2: To Finally Eliminate Those Midday Slumps
An energy boost right after working out is typical – and motivating, said Amy Bucher, PhD, chief behavioral officer at Lirio and author of Engaged: Designing for Behavior Change. That boost is called a leading indicator: “You can detect that after a single workout,” she said. Weight loss, on the other hand, is a lagging indicator.
Why the boost? Exercise increases oxygen circulation and hormone levels that make you feel energized. Over time, it also helps your heart and blood vessels run better and spurs the growth of mitochondria, the powerhouse of the cell. Research confirms that regular exercise can reduce fatigue and increase vitality.
That energy may spur you to live life more fully, to play with kids or grandkids, travel more, play sports, or take up hobbies. And that’ll reveal the “why” behind your motivation, crucial for staying committed, Bucher and Creel said.
Track it: Apps like Energy Level Tracker help you visualize trends over time and see what time of day you feel most productive. Or go old-school and keep a journal: Simply jot down how you feel after workouts as well as a few times throughout the day. See how exercise impacts you right away and as your day goes on. Even a once-a-day rating before bed can help you see how regular workouts affect you.