The Science Behind Exercise Avoidance
HEALTH SCIENCE
Written by Rachel Mehaffey
Why we need exercise, how we avoid it & the science behind getting it done
One of my favourite topics. Exercise. Man it is a love and hate relationship and goes in peaks and troughs throughout life. That is coming from a sports scientist and pilates instructor! Even the ones of us who gravitate towards it have days we want to tell it to go the heck away. That we would prefer to sit in our trackies and eat chocolate ice cream than pound the pavements or hit the gym.
It is a contentious subject for so many of us. not only does exercise require us to make time it also calls for physical exertion and effort. The mind loves to tell us its all too hard and we just cant fit it into our busy lives. But why is it so important we make the time? What are the reasons our bodies and minds NEED us to move and what is actually considered exercise!?
Let’s chat about getting our groove & decoding once and for all the reasons we need to move & how we can make it far simpler while reaping all the benefits as we do.
You’ve probably heard about aerobic and anaerobic exercise, right? Well, if not, here’s the scoop in not-so-boring terms!
Aerobic exercises are your go-to activities like jogging, swimming, or cycling. Imagine any activity that gets you moving enough to gasp for breath but still lets you gossip about your favorite TV show—that’s aerobic! It’s awesome for keeping your heart happy, your lungs pumping, and those calories burning.
Then, there’s the powerhouse of the workout world: anaerobic exercise. This includes all the intense stuff like lifting weights or those killer HIIT sessions where you might feel like your muscles are on fire. Why bother, you ask? Because it’s fantastic for building those muscles, boosting strength, and really firing up your energy levels.
But hey, why is exercise such a big deal, anyway? Well, back in the day (like, waaay back), our ancestors didn’t think of exercise as something they had to schedule. It was just part of their daily survival kit—hunting for dinner, running from saber-toothed tigers, you know the drill. Today, we kinda have to make an effort to fit it into our Netflix-and-chill lifestyle (I mean that's totally fun on occasion too!)
And the perks? Oh, they’re sweet:
Heart and Lungs 101:
Aerobic workouts are like a love letter to your cardiovascular system. They boost heart health, make breathing a breeze, and even dial down high blood pressure.
Lymphatic Lowdown:
Moving around isn’t just about looking good. It shakes up your lymphatic system, kicking toxins to the curb and beefing up your immune defense. Think of it as your internal detox smoothie.
Happy Brain Chemicals:
Hitting the gym or the pavement releases a cocktail of feel-good brain chemicals. Endorphins? Check. Dopamine and serotonin? Double check. These are nature’s way of boosting your mood and chucking stress out of the window.
Total Body Tune-Up:
From stronger bones to better blood sugar control, exercise has your back (and your bones, and your joints... you get the picture).
It’s like magic, but better, because it’s real. So why do we avoid it so vehemently (well most of us). Let’s dive into the mindset of avoidance when it comes to exercise, because let’s be real, sometimes the couch seems way more appealing than the treadmill. But why do we dodge exercise even when we know it’s good for us?
Why We Dodge and Weave Out of Workouts
Ever noticed how you can binge-watch a whole season of a show without blinking an eye but can't muster the energy to do a 30-minute workout? That's the mindset of avoidance at play. It’s like your brain has its own little workout-avoidance department, and sometimes, it’s working overtime.
Comfort Zone Cozy-Up:
First up, our brains love the comfort zone. It’s all warm and fuzzy doing the things that feel easy and familiar—like sinking into the sofa. Stepping out of that, even just to lace up those sneakers, can feel like a Herculean task
Fear Factor:
Then there's fear—of discomfort, of not being good enough, of that post-workout soreness. Fear whispers that it's easier not to start at all than to face potential discomfort or failure.
Instant Gratification Over Long-Term Gain:
Our brains are wired for instant rewards. Exercise benefits, like improved health or weight loss, take time. When the reward isn’t immediate, motivation can flicker out faster than a cheap candle.
Overwhelm Overload:
Sometimes, we just feel overwhelmed. Maybe it’s the idea of spending an hour at the gym or the complicated workout routine you feel you must follow. When it gets too much, avoidance becomes your brain’s default setting.
See there are real reasons you don't just jump out of bed in the morning and throw on the sneakers, our lifestyle and our brains can be like a built in 'Karen' telling us all the reasons not to get up and move. She is a pain in the ass at the best of times. So how do we break through the mindset of avoidance and creating a lasting exercise routine can feel daunting, but it’s totally doable with the right strategies.
I have Karen days way too often and here are some of my tricks for dulling her voice and getting the body moving.
1. Set Realistic Goals: Start with achievable, clear goals. Instead of aiming to run a marathon right off the bat, how about setting a goal to walk or jog a few times a week? As you meet these smaller goals, you’ll build confidence and momentum.
2. Schedule It In: Treat your workout time like any other important appointment. Put it on your calendar! This helps cement exercise as a non-negotiable part of your day. Plus, having it scheduled means you’re less likely to overbook yourself or find excuses.
3. Find Your Fun: If the thought of the gym fills you with dread, find an activity you actually enjoy. Love nature? Go for hikes. Dig music? Try a dance class. When exercise feels like a treat rather than a chore, you’re more likely to stick with it.
4. Break It Down: Sometimes, starting is the hardest part. Break your workout into smaller segments if you’re feeling overwhelmed. Tell yourself you’ll do just 10 minutes. Once you’re moving, you’ll often find you can go longer than you initially thought.
5. Embrace Technology: There’s an app for everything, including exercise. Apps can guide you through workouts, help track your progress, and even provide virtual coaching. Plus, they add an element of gamification that can make fitness feel more like a fun challenge.
6. Get Social: Exercise can be more enjoyable and motivating with friends or in a group. Join a class, find a workout buddy, or participate in community sports. The social pressure of a scheduled meetup can be a powerful motivator.
7. Reward Yourself: Set up a reward system for meeting your exercise goals. It could be as simple as treating yourself to a movie night or buying that gadget you’ve had your eye on after a month of consistent workouts. Make sure the reward is something exciting and motivating!
8. Track Your Progress: Seeing tangible results can be a huge motivator. Keep a workout journal, use fitness apps, or take progress photos. When you see how far you’ve come, you’ll be less likely to skip out on what’s working.
9. Keep It Varied: Mixing up your routine can keep boredom at bay and prevent fitness plateaus. Try new activities, switch between different types of workouts, or even change your workout environment to keep things interesting.
10. Mind Over Matter: Sometimes, you just need to psych yourself up. Visualize the benefits of your workout, how good you’ll feel afterward, or the improvements you’re making in your health. Positive mental reinforcement can be a powerful tool in overcoming avoidance.
So there is real science behind why we need exercise, what we do to avoid it and some strategies to get you moving (even on those days you'd rather clean the kitchen than move). Let's start making the most of what your mama gave you and move a little. Trust me, your body—and brain—will thank you.
Keep it simple, keep it fun!
Rach xx
Before you dive in ... Hey, I'm Rach!
I'm your in home life coach, a nerd when it comes to the body & mind. My vibe is teaching you how to thrive.
An Adelaide born life coach, podcaster, educator & dog obsessed animal lover. My purpose is giving you the tools to Level Up your life. I'm so happy you are here.
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