Healthy Habits: The Psychology Behind Fitness Motivation

Disclosure: I received complimentary products to facilitate this post. All opinions are my own.

Dr. Kim Chronister recently wrote The Psychology Behind Fitness Motivation to help people understand how to overcome mental barriers to physical fitness. The book was very explanatory, and included practical information on psychological techniques for motivation, the power of visualization, the role of confidence, and more. I had a chance to interview Dr. Chronister to get more information.

What is the link between the mind and physical fitness?

We know from research that the mind and body are connected which is why psychologists focus on a bio-psycho-social model. Activating the body (like working out) can have a powerful effect on the mind in that it increases "feel-good" neurochemicals in the brain such as acetylcholine, dopamine, and serotonin. Many people don't know that those who work out CONSISTENTLY (or behaviorally activate the body on a regular basis) actually create dopamine receptors that increases motivation to exercise again and again. On the other side of the equation is mind affecting the body. Research tells us that our self-talk, our beliefs, how we choose to reinforce ourselves etc. have powerful affects on our levels of activity, how often we move our bodies, and can dramatically affect our physiology such as energy levels. The mind and body work together in powerful and dramatic ways and we are learning more about the mind-body connection all the time.

How can we increase our motivation to be more physically active?

It's critical to be aware of our short-term and long-term goals because motivation is very individualized. Studies show that if we write down our goals we are significantly more likely to accomplish them. There are some fun mental training tips I can share with you. 

1) Ensure your workout is fun-Long-term motivation relies on intrinsic motivation (motivation that comes from within) as opposed to extrinsic motivation (such as a partner pushing you to workout or a coach pressuring you to perform). What that means is the workout must have some gain or fun aspect for you. Pick up an old sport, try a new dance class or spin class, go for a hike, try kayaking, -just make sure you enjoy it so you continue.

2) Look the part- Researchers coined the term "enclothed cognition" when they discovered that what people wear greatly affects their performance. This translates well into work and in your workout.  Shop for the best gear and your motivation and performance will be enhanced.

3) Use mental rehearsal techniques-Athletes go through their routines in their mind constantly. In fact, one olympic diver that was injured won after only being able to practice in her mind. Take ten minutes the night before your workout and go through every step of your routine.

What role does body confidence play in health?

Body confidence (when negatively skewed) can be detrimental to our activity levels. It can make people avoid the gym altogether. It is strongly advised that individuals begin talking about their bodies positively and identify as an ATHLETE even before their bodies follow suit. Body confidence comes from positive self-talk and positive self-identity. If someone needs help connecting back mind and body to increase body confidence yoga can be very beneficial.