A new study published in the journal Mental Health and Physical Activity has shown that a combination of step tracking and mindfulness training could improve motivation to exercise.
The randomized controlled trial featured 109 participants who were randomized to two groups. The first group received an activity monitor and were assigned a daily step goal of 8,000 steps per day. The second group were assigned to a 30-day mindfulness intervention in addition to receiving the same activity monitor and step goal. The mindfulness intervention included short daily mindfulness practices that focused on body awareness, movement, and exercise (available for free through the mobile app Medito). During the 30-day trial, physical activity and sedentary time were measured along with mental factors such as wellbeing and motivation to exercise.
The results showed that both groups increased their levels of activity throughout the study, although those in the mindfulness group showed greater increases. On average, the mindfulness group increased their activity by about 373 minutes per week, while those in the control group increased their activity by about 297 minutes per week. In addition, those in the mindfulness group reported a stronger intention to continue exercising after the intervention was over. This increased motivation could signal the beginning of longer-term changes to their activity levels.
The authors of the study noted that intentions are a strong predictor of future behavior, and the results of this study suggest that mindfulness combined with step counting may be an effective way to change behavior and increase activity levels. The mindfulness component in particular may have helped participants internalize their motivation to exercise. In the future, the team will explore further ways to make mindfulness training more available and effective for improving motivation to exercise.
Sources: Mental Health and Physical Activity, Science Daily
