For many people, exercise simply isn’t fun. However, by using some techniques that our next expert is going to discuss, it might be possible to make it feel a bit easier. This week we get to hear from Louise Kane, a PhD researcher at Ulster University. Keen to learn some new tricks? I certainly am! Let’s hand over to Louise!
Key question: Can my thoughts make exercise feel easier?
As you now know from prior blog posts, physical activity offers a wide array of health benefits. However, ‘doing’ some exercise is sometimes easier said…than ‘done’! During exercise we can often face a number of psychological challenges such as dealing with physical discomfort (your breathing rate and heart rate might go up for example), especially if you’re a beginner or when starting a new exercise regime. What we think about and focus on when are exercising can influence how well we perform, how much effort the activity feels like and importantly, how much pleasure (or discomfort) we feel during exercise.
What is attentional focus?
Attentional focus is what we think about or focus on during exercise. High-level athletes will usually have a ‘bank’ of skills or strategies that they can use, to cope with negative sensations or during challenging moments in an event, match or competition. Research has shown that focusing excessively on physical changes such as breathlessness can increase feelings of effort during exercise. Additionally, having prolonged negative thoughts during exercise can result in feelings of wanting to quit or reduce the intensity. However, the good news is that using psychological strategies can help make exercise feel easier and reduce feelings of discomfort.
Can I distract myself?
Research has found that many people starting to exercise for the first time tend to become overwhelmed by bodily sensations such as breathing, or fatigue and these thoughts usually dominate their attention. Distraction strategies have been shown to be useful for beginners to divert attention away from unpleasant sensations. Some examples include- listening to music, talking with others, mental tasks and even daydreaming. Research has also shown that listening to upbeat music can make walking feel like less effort and increase the pleasure. However, sometimes it is impossible to distract from how awful it feels, that’s when other strategies can be employed.
What other types of strategies can I use?
A simple strategy to use is chunking – this is breaking down the task into smaller, more manageable ‘chunks’ (e.g. reaching the next telegraph pole on a run). Another strategy is focusing on imagery; for example an occasion in the past where you have found exercising enjoyable or energising can also reduce negative experiences. Similarly, simple strategies such as smiling or using relaxation cues can also make exercise feel easier and reduce negative feelings. Motivational self-talk during exercise has been shown to reduce feelings of effort and improve performance in recreationally active individuals. Some examples of motivational self-talk include: “Keep going,” “You’re doing great,” or “Come on, keep pushing”; these can be particularly useful to overcome negative thoughts like giving up… These statements can be said internally or if you don’t mind people hearing you spur yourself on you can say aloud! Finally, the environment where you exercise is also important and research suggests that outdoor nature environments tend to be most effective at reducing displease and perceived effort.
If you want to learn more you can visit the “RESIST: Research-Evaluated Strategies intending to support training” website (click here) for more strategies and skills to use during exercise.
Take home message: What you think about and focus on can influence feelings of effort, discomfort and pleasure during exercise. Add some of the strategies to your toolbox of techniques for being physically active and try them out, it might just make the difference!
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