In order to achieve better results from physical activity it is important to perceive it as a source of enjoyment and recreation and not merely a task, according to a French-American study published in 2015 in Marketing Letters Journal.
The study included 56 healthy overweight women who were asked to walk for half an hour. Half of them were told it was “physical activity” and the others were told its “leisure activity” during which they would also be able to listen to music over headphones. At the end of the activity they were asked to report back of their experience of the activity; the half that was told it was “physical activity” reported feeling tired and irritated, however, the half that was told it was a “leisure activity” reported enjoyment. After the activity they were invited to partake in a meal that consisted of pasta, chocolate pudding for dessert, sugar-sweetened beverages and water. The first group of women consumed more sugar-sweetened beverages and pudding and in general – consumed more calories than the second group.
These results were strengthened by another experiment, in which men also participated. At the end of the exercise, the groups received empty plastic bags, which they could fill with chocolate candies at their hearts desire. Those that had participated in “physical activity” took double the amount of candy as those who participated in a “leisure activity”. Researchers assume that as long as we regard the activity as fun, we have less of a need to compensate ourselves with food.
A few principles to help you make physical activity more fun
- It is recommended to choose an enjoyable physical activity – it’s easier to persevere with an interesting, challenging and enjoyable activity.
- Preparing a training program – it is advisable to begin slowly and increase intensity gradually.
- It is advisable to use a “training diary” to help evaluate your progress and increase your motivation.
- Choose a program that will be easy to stick to and is readily available to you – for example, near your home.
- Training with friends can help! Friends boost each other-training becomes a social event which helps keeping up with the training program.
- Exercise in favorable weather and if possible – in the evening.