The Psychology of Exercise: Dread, Mindset, & Sustainable Health

When most people think about exercise, they picture hours spent sweating it out in a gym, pushing their bodies to the limit with little to no joy in the process. This feeling of dread toward exercise is all too common, but it doesn’t have to be this way. In fact, a growing body of research shows that the relationship between our mindset and movement plays a critical role in our long-term health and well-being.

Exercise should feel good.

The Dreadful Reality: Exercise as Punishment

For many, the word "exercise" conjures up feelings of obligation, punishment, or something that needs to be endured. Perhaps you've experienced the pull of wanting to get fitter or healthier but feeling overwhelmed by the thought of committing to a strict routine. According to a study published in the Journal of Health Psychology in 2016, one of the main barriers to physical activity is negative mindset or feeling that exercise is a “necessary evil” (Rhodes & Kates, 2015). This attitude often stems from the societal pressures and unrealistic standards set by the fitness industry, which glorifies extreme workouts and an obsession with physical appearance.

Intuitive Movement vs. Forced Exercise: Reframing the Narrative

In contrast to the “punishment” mentality, there’s a growing movement toward intuitive movement—a more sustainable, enjoyable approach to exercise that honors your body’s signals. Research shows that when we shift from an externally motivated mindset (i.e., “I have to exercise because I need to look a certain way”) to an intrinsically motivated one (i.e., “I’m moving because it feels good for my body”), we’re far more likely to stick with it. In a 2019 study published in Psychology of Sport and Exercise, researchers found that participants who engaged in physical activity because of intrinsic motivation (enjoyment, stress relief, and health benefits) experienced higher levels of well-being and were more consistent in their exercise habits (Standage, Duda, & Ntoumanis, 2019).

Intuitive movement can take many forms. Whether it’s strength training, going for a walk in nature, or practicing yoga at your own pace, the key is to find something that feels good to you, not something you feel obligated to do. This shift in perspective can make exercise feel less like a chore and more like an act of self-care.

Moving Away from the Temporary Mindset: A Sustainable Approach

One of the most common traps people fall into when it comes to exercise is the temporary mindset—thinking of exercise as a short-term solution to a specific goal (like losing weight for an event or getting fit for summer). This mindset often focuses on achieving quick results, which can lead to burnout, frustration, and a sense of failure when those results don't come fast enough. It’s easy to get caught up in a cycle of extreme dieting and intense workouts, hoping for a dramatic change, only to find that the motivation fizzles out once the goal is reached or when progress stalls.

However, adopting a long-term, sustainable mindset is the key to lasting health benefits. Instead of seeing exercise as something you "have to do" for a particular outcome, viewing it as an integral part of your lifestyle creates a much healthier, more sustainable approach. This shift focuses on consistency and progress, rather than a specific end goal. People who view exercise as a regular part of their life—whether it’s walking, swimming, cycling, or yoga—are more likely to stick with it, no matter what their immediate goals may be.

Studies show that people who embrace exercise as part of their lifestyle tend to enjoy greater long-term success because they view it as a process rather than a result. When exercise is just what you do, rather than a means to an end, it becomes easier to make it a permanent, enjoyable part of your daily routine. This mindset helps avoid the stress of "chasing results" and instead encourages a focus on how movement makes you feel, how it enhances your quality of life, and how it contributes to your overall well-being.

Toxic Exercise Culture: The Hidden Culprit

A significant issue in the modern fitness world is the pervasive toxic exercise culture. This culture thrives on comparison, shame, and unrealistic expectations, often promoting over-exercising, weight loss as the primary goal, and achieving a certain aesthetic. A study published in Body Image (2018) found that exposure to “fitspiration” on social media, which often portrays an unrealistic standard of beauty and fitness, can negatively impact mental health by fostering body dissatisfaction and a compulsive need to exercise (Fardouly, Diedrichs, Vartanian, & Halliwell, 2015).

This toxic culture is especially damaging because it encourages exercise for the wrong reasons—vanity and guilt—rather than for health and enjoyment. It can lead to burnout, injury, or the development of unhealthy exercise habits. When exercise is treated as a means to an end (e.g., weight loss) rather than as a holistic practice for well-being, it becomes difficult to maintain in the long run. The research is clear: exercising to “punish” your body will not lead to sustainable health, because it promotes a negative relationship with movement.

Mindset: The Key to Sustainable Health

The foundation for lasting health is not a perfect exercise routine, a rigid diet, or pushing your body past its limits. The key is mindset. A 2020 study published in Frontiers in Psychology found that having a positive attitude toward exercise and self-compassion significantly impacted long-term physical and mental health outcomes. People who viewed exercise as a form of self-care, rather than a punishment, were more likely to stick with their exercise routines and enjoy better health overall (Homan & Tylka, 2020).

The truth is, when we enjoy our exercise routine, we are far more likely to engage in it regularly. Research consistently shows that enjoyment is a huge factor in exercise adherence. A 2017 study in the Journal of Physical Activity and Health confirmed that individuals who enjoyed their exercise were more likely to exercise regularly and had improved long-term physical and psychological health (Kwan & Bryan, 2017). This is because exercise releases endorphins, the body’s “feel-good” hormones, which helps reduce stress and anxiety while improving mood.

Furthermore, sustainable health isn’t just about how much we exercise—it’s about how we think about exercise. When we can shift our mindset from dread to enjoyment, from punishment to self-care, we not only make exercise more enjoyable, but we also make it more sustainable. It’s about accepting that your body needs both rest and activity, and that movement can be whatever feels right for you. By focusing on how movement makes us feel rather than how it makes us look, we can build a healthier, more lasting relationship with exercise.

Goals and Enjoyment: Reaching Health Goals

While enjoying exercise is crucial for sustaining long-term health, it doesn't mean you need to give up on your health or fitness goals, whether that’s building muscle, increasing strength, or improving endurance. Research has shown that a positive relationship with exercise can actually help you achieve more specific fitness goals. When you enjoy your exercise routine, you’re more likely to stay consistent, and consistency is key for reaching goals like muscle growth.

A 2019 study in the Journal of Applied Sport Psychology found that people who enjoy their exercise are more likely to set and achieve long-term fitness goals because they engage in regular training and stay motivated (Weinberg & Gould, 2019). Muscle growth, for example, requires dedication and consistent effort over time—something that’s much easier to do when you’re doing something you enjoy. Additionally, intrinsic motivation (the desire to exercise for health, joy, or challenge) fosters greater progress because it helps you focus on the process, not just the outcome.

When exercise is viewed as an enjoyable activity and not just a means to an aesthetic end, it becomes easier to stay committed to long-term goals, like muscle gain, and track progress over time. Positive reinforcement through small wins and an enjoyable experience helps you build the motivation to achieve bigger milestones. This approach helps people experience continuous growth and success in their health journeys, without the burnout or frustration that often accompanies forcing yourself through an unsustainable routine.

Wrapping It Up: Embrace Movement, Not Punishment

If you’ve ever felt like exercise was a form of punishment, or if you’ve found it hard to stick with a routine because you dreaded it, you’re not alone. Many people struggle with this mindset. But the research is clear: we can shift our relationship with exercise by focusing on enjoyment, listening to our bodies, and letting go of toxic fitness culture.

Instead of forcing yourself into a rigid exercise routine that makes you feel miserable, try finding a movement practice that brings you joy, whether that’s through dancing, hiking, yoga, or any other form of movement that feels good. When exercise becomes something you want to do because it makes you feel good, it becomes something you can sustain for the long haul—while naturally, or even unintentionally, reaching your health goals along the way. Sustainable health is not about punishment or perfection; it’s about listening to your body, moving for enjoyment, and nurturing your well-being—mentally, physically, and emotionally.

References:

• Rhodes, R. E., & Kates, A. (2015). A model of exercise motivation. Health Psychology, 34(10), 997–1006.

• Standage, M., Duda, J. L., & Ntoumanis, N. (2019). Motivation and exercise adherence: A self-determination theory perspective. Psychology of Sport and Exercise, 43, 1–10.

• Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2015). Social comparisons on social media: The impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38–45.

• Homan, K., & Tylka, T. (2020). Self-compassion and exercise: A study on how self-compassion relates to regular exercise participation. Frontiers in Psychology, 11, 349.

• Kwan, M. Y., & Bryan, A. D. (2017). Physical activity and mental health: Findings from a study of college students. Journal of Physical Activity and Health, 14(7), 479–487.

• Weinberg, R., & Gould, D. (2019). Foundations of Sport and Exercise Psychology. Human Kinetics.

• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78.

• Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2016). Exercise, physical activity, and self-determination theory. Frontiers in Psychology, 7, 1-13.