Scientists have come to a surprising way to increase physical activity without suffering and drill. Just combine two simple things and your body will asks for movement. It also works for those who hate exercise!

Forget expensive gym membership and endless promises that “I will start exercising from tomorrow”. The latest research of British scientists shows that motivation to move can come naturally. Just link the steps to your own mind and this simple trick can change your relationship to movement forever.

Why don’t we want to move? The secret of laziness revealed

A sedentary lifestyle is one of the main culprits of impaired health. Up to a third of adults in the world move too little. At the same time, mild physical activity can do wonders.

Scientists from the University of Bath have shown that you only need an application, a pedometer and a little mindfulness to really want to get out of the couch. Their research published in the magazine “Mental Health and Physical Activity” brings hope to all who struggle with motivation.

Mindness and pedometer: a pair that changes the rules of the game

The study was attended by 109 adults who did not meet recommendations on physical activity. They all wore a stepometer for 30 days and tried to reach 8000 steps a day.

In addition, half of them used an application with short attention to movement, body and breathing. It was a “short -term mindset training” – a set of simple practices that teach how to notice your body without evaluation.

In practice, this included:

  • Short meditations (5-10 minutes a day)
  • Breathing exercises
  • “Body Scan ‘
  • Paying attention to sensory perceptions while walking

Surprising results: More movement and real desire to continue

Both groups increased the number of steps, but people using MindFulness have achieved better results. Their weekly number of minutes spent increased by 373 minutes (compared to 297 minutes in the control group).

However, the most important was motivation. People from the MindFulness group expressed their desire to continue physical activity even after the research. Simply: less forcing, more internal propulsion.

“Our results show that even short -term mindfulness training associated with steps can make people really want to move.

Why does it work? Psychology for success

Intentionality helps to integrate physical activity with your own self. It’s not “I have to walk because the doctor has commanded” but “I want to move because I feel it is doing well”. Instead of forcing, we begin to perceive that the movement is pleasant. And pleasantness is the best motivator.

How many steps are needed? Less than you think

In the study, the goal was 8000 steps a day – approximately six kilometers. It is less than the famous 10,000 steps that, by the way, are not a scientific standard but a marketing move.

The participants did not have to walk at once. They could divide it into several walks a day. Short trip to buy, performance from the bus for a stop earlier, walk with dog – All of this was counted.

How to start with MindFulness even without an application? Simple tips

Try these simple techniques:

  • Concentrate on steps – count them in your mind.
  • Pay attention to the sounds of the surroundings – birds, noise of trees, laughter of children.
  • Breathe your nose, calmly, perceive the smells of the surroundings.
  • Notice how your body – leg muscles, rhythm of the hands, the sound of the feet – is moving.

If you have a problem with motivation to move – don’t fight it forcibly. Just a stepometer, 30 days and a few minutes a day for a mindful walk. The result? More energy, better mood and a good chance that you will really love the movement.

One walk a day is enough for weight loss. Distance is not long