In the latest Well Enough newsletter, Harry Bullmore explores why widespread advice to exercise more often fails to land and discusses the best way to harness exercise motivation for the foreseeable future.
The Problem with Telling People to Exercise More
Exercise is undeniably good for you by nearly every objective measure. Yet, the world is full of fit people telling less fit individuals to do more exercise, and this rarely works. Why? As experienced trainer and author Ben Carpenter explains, fitness professionals are often hardcore exercise enthusiasts who struggle to empathise with those who are not. This creates a massive divide between those who exercise regularly and those who do not.
Those who exercise regularly (group A) often built this habit as children. For them, exercising regularly is the default; they are good at it, it feels fantastic, and they are keen to encourage others. However, for those who do not exercise regularly (group B), it does not feel good or natural at first, especially when group A recommends high-octane classes or hardcore workout programmes. No one is in the wrong, but there is a solution: start where you are, not where you want to be.
Finding a Routine That Works for You
There is no one-size-fits-all fitness plan. The same workouts affect people differently based on genetics, environment, and training experience. So, when a fitness influencer says, "You can look like me by doing exactly as I do," question it. Instead, find a routine that meets you at your current level. Coach Darren Ellis offers a good framework for getting started with options to scale to your needs.
If you currently do no exercise, adding any new healthy behaviours into your daily routine will likely improve your fitness. Examples include an extra portion of fruit and vegetables, a walk, or a short mobility session. For seasoned runners or gym-goers, upgrade the intensity of existing workouts, such as quickening paces during intervals or adding weight to squats. Picking appropriate workouts and progressing them in line with your fitness levels is key to long-term success.
The First Bite Must Taste Good
Exercise does not always feel good at first, especially if you bite off more than you can chew. Elite coach Chris Hinshaw describes a session with a former professional powerlifter who wanted to learn to sprint. Powerlifters excel at lifting heavy barbells but are often less adept at moving their own bodies. Hinshaw gave his client a beginner sprinting drill he knew the athlete could excel at. "The first bite of the apple has to taste good," Hinshaw explained. Spurred on by early success, the motivated athlete continued to work on his sprinting.
Exercise Ultimately Feels Good
Despite the initial challenges, exercise does ultimately end up feeling inexplicably good. Harry Bullmore's interview with 47-year-old Irishman David Keohan reinforces this. Keohan was obese and unhealthy in his 20s, but in his 30s, he bought trainers and ran his first marathon within six months. He later became a world champion at lifting kettlebells and started lifting huge boulders in his garden during lockdowns. "I got bitten by the bug of feeling good," Keohan says. "Once you start to feel good, it's amazing, and you realise how bad you felt for the last 10 years."
You do not have to lift 170kg stones to get in shape, but doing something slightly challenging on a regular basis—whether a short walk or a gnarly workout—pays off. Eventually, exercise has a tendency to make you feel rather good.
