Yes, You Can Train Your Brain to Love Exercise – 6 Experts Reveal How

The Science Behind Training Your Brain to Enjoy Exercise

Winter is often seen as the season that makes it hardest to stay active, but lately, August has been giving February a run for its money. With sunny days, last-minute travel deals, and impromptu beach trips, it's easy to lose track of your routine. This can lead to a lack of motivation when it comes to physical activity.

If you're nodding along, you're not alone. Many people don't naturally enjoy exercise and see it as just another task on their to-do list. However, research suggests that it's possible to train your brain to enjoy movement, even if you've never liked it before.

Dr. Adam Jameson, Pharmacist and Precision Health Executive at REVIV, explains that repeated physical activity can change brain regions associated with reward and motivation. Just like learning a new skill, regular exercise can modify the brain’s reward system, making it more pleasurable over time.

This transformation is partly due to neurotransmitters like dopamine and endorphins. Dopamine fuels motivation and reward, while endorphins help reduce pain and boost mood. Studies show that even small amounts of consistent exercise can trigger these chemicals, meaning you don’t need to be an elite athlete to start enjoying movement.

Additionally, when muscles contract during exercise, they release myokines—tiny messenger molecules that travel to the brain and help reduce stress, improve mood, and encourage the growth of new neural pathways. Over time, this creates a positive feedback loop where the brain associates physical activity with feeling good.

So, what does this mean in real life? It means your brain is adaptable and can be trained to look forward to exercise. Experts have shared some practical tips to help make this happen.

Tips to Train Your Brain to Enjoy Exercise

1. Start with Joy, Not Pressure
   Intrinsic motivation is key to building a long-term habit. Oliver Patrick, Physiologist and Head of Wellbeing at Heights, suggests choosing a form of movement that feels fun, such as dancing or hiking with friends. These activities still offer health benefits and can make exercise feel more enjoyable.

2. Know Your Why
   Gita Chaudhuri, head of psychotherapy at The Balance Clinic, emphasizes connecting with your deeper reasons for exercising. Focusing on values and purpose can make it easier to stick with a routine.

3. Schedule It in the Diary
   Dr. Stephanie Minchin, Clinical Psychologist and Yoga Teacher at MoreYoga, says planning activities can increase participation. Pairing meaningful tasks with behavioral activation helps build sustainable habits.

4. Remove Barriers
   Dr. Jameson recommends starting small by removing obstacles. Choose a time that suits you, keep your gear accessible, and begin with something you can do from home.

5. Use Visualization
   Practicing mental imagery of yourself exercising can reframe your perception of movement. Studies show it has real benefits for performance and motivation.

6. Consider Habit Stacking
   Eloise Skinner, psychotherapist and author, suggests combining established habits with new ones. For example, pairing a podcast with a workout can make it easier to build new routines.

7. Track Your Progress
   Tracking can boost motivation and self-esteem, but it's important to avoid obsession. Use fitness wearables wisely to monitor progress without overcomplicating things.

8. Recruit a Friend
   Social connections boost oxytocin, which enhances feelings of belonging and safety. Exercising with a friend can make the experience more enjoyable.

9. Feed Your Brain
   Proper nutrition supports brain function and energy levels. Adding electrolytes after workouts can help maintain focus and prevent burnout.

10. Focus on the Feeling
    Sophie Hascher, neuroscientist and founder of BrainFlowElite, encourages focusing on how movement makes you feel rather than aesthetics. Emphasizing strength and presence can foster a healthier relationship with exercise.

11. Switch Up Your Routine
    Boredom can kill motivation, so trying new activities like dance or HIIT can reignite your interest in movement.

12. Add a Soundtrack
    Music and movement both increase dopamine levels, boosting mood and motivation. A good playlist can make workouts more enjoyable.

13. Remember to Rest
    Rest days are essential for recovery and preventing burnout. They allow your body to repair and your mind to recharge.

Final Thoughts

Training your brain to enjoy exercise takes time, patience, and consistency. Starting with something small and achievable can lead to a lifelong habit of movement. As Dr. Jameson reminds us, it's about finding a form of movement that feels good for you, not about pushing harder or keeping up with trends.

By incorporating these strategies, you can transform exercise from a chore into something you genuinely look forward to.