Having discussed the basics of Exercise, and then Diet & Nutrition, it is time (as promised!) to discuss the third topic in this series on Health & Fitness – Motivation. Just as you have to consider the type of exercise and/or diet that you (and your Doctor) feel is safe and will give the outcomes you desire, you need to explore your motivation.

Examining the extensive literature on motivation it is clear that the distinction between intrinsic and extrinsic motivation is often a starting point. If you are performing a task or activity for a personal reward (such as a feeling of fulfillment/accomplishment/sense of purpose) that is considered intrinsic motivation, if you are performing a task or activity for a reason outside of yourself such as avoiding punishment or earning a reward that is considered extrinsic motivation. Intrinsic and Extrinsic motivation is explored in a clear and easy to follow fashion by Cherry (2023). Although discussing the topic in terms of learning, the article does a great job of looking at the impacts of external rewards on both types of motivation. Cherry (2023) notes that if you are doing something because it is intrinsically rewarding, then excessive external reward may actually decrease intrinsic motivation (overjustification effect), however extrinsic motivation may be helpful for a task that you find unpleasant. So being aware of both types of motivation will be necessary as you start your health journey and discover what works best for you.

Exploring intrinsic and extrinsic motivation for health and fitness gave a lot of interesting results, but if you are struggling and not a fan of exercise then I think you should consider an article called ‘How do I improve my motivation to exercise when I really hate it? 10 science backed tips‘ Basically, the article notes that if you want to improve your intrinsic motivation then you have to identify why exercising is important to you – I would suggest you may want to write it down (e.g. reflect in a journal) or explore this in a coaching session. The science backed tips for improving extrinsic motivation include a number of great suggestions such as starting small, listening to upbeat music (something I found common in my own research was loud music as a motivator for some people – although be careful with the volume is my advice), find an activity you enjoy, and you will be more likely to follow through if you arrange to exercise with a friend. Exercising at the same time each day was also mentioned, and is something that has worked well for me – but remember, you are the expert on you, so ask yourself what has worked (and what has not worked) for you in the past. Extrinsic motivation is another great topic for a coaching session alongside exploring the barriers to exercise and diet you face and how you could overcome them and keep yourself accountable.

There is great emphasis on reflecting on health & fitness goals in the New Year. However, why not do it now? Remember one of the science backed tips for extrinsic motivation is to start small, so you could always start now and then re-evaluate in the New Year. Remember if you are starting an exercise regime or changing diet to consult your Doctor first. It could be argued that the price of a Doctor’s visit is nothing compared to the physical cost of inactivity on your current and future health.