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A man in black workout clothes on a hiking trail.
Adults need to motivate themselves a little extra to maintain good exercise habits.

How to find motivation to exercise

Researchers have investigated how digital tools can contribute to good and lasting exercise habits and lifestyle changes.

Lene Lundberg
COMMUNICATIONS ADVISER
Presented by: Norwegian centre for E-health research
Published

What motivates us to exercise?

For some, the goal is to become stronger, to build endurance, or to become slimmer. Some enjoy being with others, or they want a daily dose of fresh air.

Many find that exercise provides a sense of well-being because the body releases good hormones. It can reduce stress, and it is common to feel happier when exercising.

We spend too much time sitting

According to the Norwegian Institute of Public Health, regular activity reduces the risk of cardiovascular diseases, strokes, high blood pressure, type 2 diabetes, and several forms of cancer.

When you become an adult, you must motivate yourself a little extra to maintain good habits. Many children and adolescents participate in organised sports in clubs and teams. But most drop out of organised sports before they turn 18 (link in Norwegian).

After that, people go to the gym or exercise on their own.

“The participants were divided into three groups to measure effects,” says Unn S. Manskow.

But we still spend too much time sitting.

Researchers want to find out how digital tools can contribute to good and lasting exercise habits and lifestyle changes.

Recruiting the hard-to-reach

Previous studies have shown mixed results. It has been difficult to recruit people who are not too young or too fit. Researchers want the results to be relevant to the average person.

“That was why we did this study. We divided people into three groups to find out which digital interventions had the best effect,” says Unn Sollid Manskow.

She is a senior researcher at the Norwegian Centre for E-health Research.

The research group published its first scientific article in Frontiers in Public Health.

Recruited 183 participants from Northern Norway

In the study, the researchers recruited 183 people between the ages of 18 and 55 from Northern Norway. A requirement for participation was that they engaged in moderate physical activity for less than 150 minutes per week. They also needed to have a smartphone and understand English.

The average age of the participants was 43 years, and 4 out of 5 were women.

Participants were divided into three different groups.

Activity trackers

All participants received an activity tracker connected to a mobile app. The app used PAI – Personal Activity Intelligence. PAI measures your heart rate, and you ‘earn PAI’ every time your heart rate increases.

Two groups were given access to exercise videos online. In addition, one of these groups got access to a closed social support group on Facebook, where they could get peer-support from the participants in that group as well as from the project team.

“People give many different reasons why they are not able to prioritise a workout. It could be that they can't find activities they like. Maybe they don't have a gym nearby or maybe the weather is bad – especially during the winter months,” says Manskow.

All participants in the study were asked to answer a questionnaire. They were asked whether they used the digital tools, how long they used them, and what they thought of them.

The researchers also interviewed 18 of the participants to gain better insight into what motivated them to be more active and what they believed prevented them from exercising.

Success in earning PAI

The results showed that most participants were motivated by using activity trackers with PAI measurements. This was evident from the survey conducted after six months and again after twelve months, as well as from the interviews.

“The participants used this over time, and it was a success,” says Manskow.

A 53-year-old female participant said during an interview:

'I am motivated by this bracelet and this PAI. When the PAI score starts to go down, there is complete panic. Then I must go out and run or do something. So that has changed. This was really just a little push to me.'

A 47-year-old male participant stated:

'When I have achieved a high PAI score, I am motivated to keep it up. I get a little hooked on it, checking my PAI score in the morning to find out how much effort I need to make to maintain my level that day.'

However, some were not so positive:

'I use the PAI app occasionally to update and sync and keep track of my score. But I don't actively use it. I think it's inconvenient.'

Few used online training and the Facebook group

According to Professor Paolo Zanaboni, few participants wanted to use online training videos.

“Those who watched the videos stopped after a while. Most said they preferred to exercise outdoors,” says Paolo Zanaboni.

“They thought it was too difficult as it was a foreign website with a lot of content to choose from. Those who used the videos stopped doing so after a short time. Most answered that they preferred to exercise outdoors,” he says.

In the closed Facebook group, they could support each other and share experiences. Still, the group did not get much engagement.

“Many were members of the group, but few wrote posts. This happened even though we as administrators tried to motivate by posting and getting the communication started. The participants answered that they would rather not share anything there. Some were concerned with what others would think, whether they were good enough,” he says. 

Make time for physical activity

Finding a quick fix for a good and lasting exercise routine isn't easy. The best motivation comes from within. What someone enjoys doing often changes as life stages change.

However, the study points to something that can help people lead a more active daily life, says Manskow.

“First of all, it's a good idea to use a fitness band that has integrated PAI. Secondly, everyone has a busy life. This means that we must find the time and opportunities in life and prioritise our physical activity. For some, it's walking or cycling to work. For others, it may be going for a brisk walk while their child is training," she says.

Manskow encourages people to find out whether they are more motivated by being active with others or if they prefer to exercise alone.

Reference:

Manskow et al. Adoption, acceptability and sustained use of digital interventions to promote physical activity among inactive adults: a mixed-method study, Frontiers in Public Health, vol. 11, 2024. DOI: 10.3389/fpubh.2023.1297844

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Read the Norwegian version of this article on forskning.no

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