For some people, finding the motivation to exercise is seemingly effortless.
But for the gym-averse, it can be a relief to know that there are ways to make exercises easier.
From breathing exercises to simply changing the way you think, here MailOnline shares four expert-approved tricks you need to know…
Exercising the lungs can not only improve stamina, but also lower blood pressure, according to a study by University of Arizona researchers.
BREATHING EXERCISES
Getting your breath working right when you run or during yoga is key to getting results, personal trainers say.
But training your lungs could also help make any kind of exercise feel easier.
That’s according to a study conducted by researchers at the University of Arizona.
published in magazine Respiratory Physiology and Neurobiology in January, experts described how high-resistance breathing exercises affect the respiratory endurance of healthy young adults.
The researchers used a device called the PowerBreathe to train the participants’ diaphragm, a dome-shaped muscle located below the lungs that helps with breathing.
The handheld device is inserted into their mouths, where a pressure-sensitive valve forces them to use their diaphragm more to breathe, eventually strengthening the muscle.
Participants used PowerBreathe to train their diaphragms in five-minute sessions over a six-week period.
The results showed a 59 percent increase in respiratory force among the recipients at the end of the trial, compared to the beginning.
Study author Professor Fiona Bailey, a physiology expert in Arizona, explained that a stronger diaphragm helps increase oxygen levels and therefore helps improve endurance during exercise.
But you can also get the benefits without a specialized device.
Doing 30 to 45 minutes of aerobic training, such as running, every three to four days for three months can achieve similar results, Professor Bailey said.
REST GOOD NIGHT
Better sleep might also help you find the motivation to exercise.
“There’s no question that a good night’s sleep can help you find the energy and motivation to exercise and perhaps even achieve our personal best results,” said Dr. Nerina Ramlakhan, an independent physiologist and sleep expert.
The NHS recommends that adults get a minimum of seven hours of sleep each night. Less than four and you won’t feel alert.
In terms of fitness, Dr. Nerina said getting enough sleep gives your muscles plenty of time to recover between workouts. On top of that, it also gives you energy to start the exercise in the first place.
“Good sleep is vital for muscle growth, repair and recovery,” he said.
“During deep sleep, a growth hormone is produced that enables the recovery process that is vital when you exercise regularly.
“Depending on how much exercise you’re doing and the intensity, you need between seven and 10 hours of sleep a night.”
He added that this relationship was a positive feedback loop, with exercise also encouraging good sleep.
“It’s a win-win situation because the right amount of exercise also helps you sleep better,” he said.
There’s also a link between lack of sleep and unhealthy lifestyles, according to a 2016 Royal Society of Public Health report.
This found that not getting enough sleep affects hunger and appetite regulating hormones called leptin and ghrelin, which can increase hunger cravings and cause you to eat more.
Also, lower energy levels can make people less likely to get up and go for a run.
Seven hours are the optimal hours of rest that we should aim for each night. Less than four and we will notice the difference. Getting enough sleep gives your muscles time to recover between workouts and also gives you the energy to exercise in the first place.
CHANGE IN MIND CHANGE
Are you miserable because the only exercise you got today was that short walk from the bus this morning?
Well, such negative thinking could be one of the biggest things keeping you from burning extra fat.
Research shows that thinking a little more positively about your health and fitness could help you lose weight.
Alicia Crum, who directs the Mind-Body Lab at Stanford University in California, said that we overlook the power of the mind in our exercise plans.
In 2007, she and her colleague Ellen Langer published A study of hotel maids.
Before the study, hotel room attendants were considered inactive.
But after Crum and Langer pointed out that activities like scrubbing and lifting also counted as exercise, they began to lose body fat.
This happened despite the fact that nothing else in their lives or routines had changed, only their way of thinking.
Similar results came from research in 2023also by Crum and colleagueswhich found that people with smartwatches that provided positive fitness data made healthier choices than those whose devices highlighted their efforts.
The researchers gave a total of 162 adult smartwatches to wear for five weeks.
But where some participants received an accurate step count on their watch, some received step counts above or below their actual steps that day.
Participants who received an accurate step count began to adopt a healthier diet and reported better mental health.
Conversely, those given the deflated step count perceived their efforts as inadequate, ate less healthily, and experienced reduced self-esteem.
Even incidental activity like vacuuming or taking out bins can also provide extra exercise, which is brilliant news for those who find the gym to be hard work.
Tracking your steps may motivate you to exercise more. It also highlights all the incidental activity that contributes to the general exercise of it.
According to the NHS, simple tasks such as pushing a lawnmower or walking up the stairs count towards your weekly exercise target.
And if you want to give yourself a proper workout, doing something you really enjoy can help you get that motivation.
Matt Roberts, a personal trainer to the likes of Adele and Naomi Campbell, said: “It’s essential that you really want to do the exercise you’re planning to do in the first place.”
So if you’re not a fan of hitting the gym, try picking an exercise class or boot camp to join. Something you have to go to and just be told what to do.
GOOD GUT HEALTH
Want to slim down that tummy? Experts say the answer to a toned tummy might lie in your gut.
Researchers at the Joslin Diabetes Center, Boston, found that stool samples from marathon runners contained higher levels of a bacterium called veillonella, compared to other runners.
publishing their findings in Natural Medicine in 2019, experts also found that bacteria levels were elevated in stool samples taken after a race.
Veillonella converts lactate, of which a buildup causes a stitch during strenuous activity, into propionate, a short-chain fatty acid that gives us a boost of energy.
Therefore, it is possible that a healthier gut may contribute to better fitness results.
Live yogurts and high-fiber foods like beans and vegetables are known to contribute to a healthy gut.
Eating right and staying hydrated will also make your workouts easier, according to Dr. Darren Player, a London-based personal trainer and professor of musculoskeletal bioengineering at University College London.
“Actually, we found that many people go to the gym after work, when they’re tired, haven’t eaten for a few hours, and may be dehydrated,” he said.
‘This will affect exercise performance, so it must be taken into account.
‘Planning when to exercise and what kind of exercise to do is an important factor. For example, it may not be advisable to exercise in the heat if you are not well hydrated.’
