Motivation or discipline: what do we really need to train?

This text was written by a TecMundo columnist; finally learn more.

We are bombarded with information we need to exercise: for our health, for our bodies, to live longer and better. Even though people knew this, they could not turn their intentions into actions. For over 20 years with no change in physical activity levels worldwide. In fact, it got worse.

In recent studies, researchers have pooled studies that measure people’s movements through devices such as pedometers (step counters). Data from an analysis of 16 studies covering a 22-year period in eight developed countries indicate a decline in physical activity levels. This has occurred in men, women, children and adults, but especially in adolescents who are tomorrow’s adults.

A previous survey published in The Lancet already showed an alarming scenario: 81% of adolescents around the world are not physically active, meaning they are not meeting the weekly physical activity recommendation: at least 150 minutes of moderate intensity or at least 75 minutes of vigorous-intensity.

But do we need motivation to get off the couch to change that, or is discipline alone enough?

Motivation. It is the force that causes us to initiate and maintain behaviors. This word comes from Latin. reason or motuswhose original meaning is ‘reason for action’.

Throughout history, many theories have been developed to understand what motivates people or what doesn’t motivate us when it comes to exercise. When we examined the national and international literature comprehensively, we discovered that the theme of motivation is the most researched main theme when applied to the field of sports and physical exercises. With so much theory and scientific knowledge about this variable, the question is: Why do we think that the superficial and simplistic discourse of social networks will affect and motivate people’s behavior?

“You don’t need motivation, you just need discipline.”

“JUST DO! Just do it)”.

“1% motivation and 99% discipline”.

These statements may have the best possible intentions, but they are not effective. According to researcher Daniel Lieberman, a sporting goods brand’s famous slogan “Just do it” is as effective at promoting exercise as saying “just say no” when a drug addict is offered drugs. Still, saying “don’t be sad” to a person with depression, that is, makes the person less sensitive to their motivations and needs.

We will always need motivation for any behavior. In the simplest concept, motives for action. Let’s take the example you may have already experienced: days when we don’t feel like exercising; they are common. However, if we manage to train through laziness or other obstacles such as fatigue, that doesn’t mean we’ve given up on our motivations. Whether outside of the workout that usually gets us going (like wanting to lose weight or getting healthier) or the internal ones (like knowing that exercise will make you feel good), they’re still there.

It can make this way easier if habituated, but it must be developed based on the various motivations we may have: aesthetics, health and physical fitness, mental health, fun, pleasure, etc.

People who are highly disciplined in a subject are probably due to quality motivations, such as perceiving themselves as competent, having fun, having autonomy and social support. These motivations increase the chances of making exercise a habit. We can learn to truly enjoy exercising.

But after all, how do you motivate yourself to exercise?

Research has found how to reduce the chances that people with anxiety will stop exercising, and two things are crucial: professional oversight and a strategy to motivate them. But by discovering not the most extrinsic motivation like training to stay fit, but the autonomous motivation where one experiences a sense of psychological freedom, he feels that exercise is effective in achieving the desired results and feels socially connected.

Recently, researchers concerned about the alarming rates of lack of physical activity have stressed the importance of going beyond recognizing the health benefits.

You probably know that moving your body is good for your health, right? But this may not be enough. In order for people to want to repeat the exercises, it is necessary to have good experiences with the exercises. to have one of these pleasure. Next week, we’ll learn how to maximize exercise pleasure, according to science. This will be how we celebrate World Physical Activity Day (April 6th).

fabio dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC Joinvile radio (91.9 FM); The show is also available as a podcast on Spotify.