When it comes to exercise motivation, environment matters. Although some are intimidated by gyms, these facilities have a devoted following because they provide an ideal setting for strength and fitness gains. Many feel they can briefly escape everyday life and focus on their activity goals by going to their health club, and it’s a way to have some control and predictability in our busy lives.
In addition to building healthier bodies, the gym environment offers mental health benefits. For example, gym workouts are an ideal way to cope with stress. As one gym devotee describes, “[A gym workout] is a way of blowing-off steam… Not having that escape allows frustration and depression and everything to build in you.”
Another mental health boost occurs during and just after the workout, as most feel an exercise high. Many associate gym visits with this positive state of mind. As another gym-goer explains, “If I am not exercising at all, I am usually more stressed out and in worst moods.” In contrast, home workouts require us to ignore distractions and forego the option to quit early. Often, we associated home environments more closely with eating, rest and relaxation. In contrast, a gym environment is designed to reach your movement needs so you can put the health of your body first.
Many view gym visits as a tangible example of how they are taking responsibility for their health. With each visit, they feel positive about their dedication to fitness and begin to notice those around them. Some gym environments have a strong sense of community, where health-focused individuals connect. It is motivating to be around others who share similar values. Studies support that a benefit of gym-based workouts having others around us who challenge themselves. This can “inspire us to perspire” and meet our exercise goals.
Another way gyms aid exercise motivation is through energy production. Even though workouts require us to expend energy, over time, they improve our energy production. This reduces our level of daily fatigue and can help us feel more energized. “There is something kind of sluggish about the pace of your day unless you go,” explains a regular exerciser in a study on gym membership.
If you are more self-conscious in the gym environment, you can improve your experience with the following tips:
Some worry that they are being watched or judged. We tend to over-estimate how our presence impacts others. In fact, most gym-goers notice very little about others. Often when we fear the judgement of others, it is because we battle our own self-judgement. Remind yourself about how exercise makes you feel, and your personal “why” for choosing this healthy habit. Some may benefit from planning their gym visits during off-peak times. Also, headphones can be a helpful way to “tune-out” others and focus on your internal state while exercising.
Studies suggest that some prefer to exercise without a view of ourselves. This is more common in women and in those who are new to exercise. If a mirror makes you feel self-conscious, find areas of the gym where mirrors are absent to focus on how your body feels instead of how you look. On the other hand, some individuals do prefer mirror-assisted workouts. The mirror reminds them of how hard they’ve worked, resulting in better self-esteem after the workout.
The pressure to exercise with high intensity can reduce exercise enjoyment. For a more positive experience, self-regulate the level of challenge. Aim for workouts that feel good, and check-in with yourself to adjust the intensity. This method is a proven way to improve fitness! All intensity levels have benefits, even low intensity workouts.
Research indicates that we stick with scheduled workouts better when we are accountable to others. You may want to involve friends or family, or join group exercise classes. Seeing familiar faces at the gym builds a sense of support and community. Social accountability bridges the gap between exercise intentions and taking action. It may be most important in the early stages of forming the exercise habit. We also follow through much more when we invest in professional help, such as personal trainers.
Studies suggest that upbeat music adds an enjoyable element to exercise. Create a personalized playlist! Include your favorite jams to create a fun soundtrack for your workout. Moving to the beat of the music can enhance your workout intensity and performance. Music adds a welcome distraction from effortful workouts.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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