It’s no secret that regular exercise is good for our long-term health. But new research suggests that focussing on the immediate benefits will give us the kickstart we need to actually do it, writes ZOE DELEUIL.   

We are all familiar with the fitness mantra no pain no gain. It roughly translates to: exercise is a deeply unpleasant activity, but may, one day, lead to better health, fitness or having your body look a certain way.

Yet for many of us, long-term gain is a vague and intangible concept. And not always compelling enough to make us choose exercise over something more immediately enjoyable and relaxing, such as watching the latest crime series on Netflix with a very tangible bag of Maltesers.    

Of course, the lifelong benefits of regular exercise are widely reported, from a reduced risk of type 2 diabetes and dementia to better heart health. We know – in theory – that one day it will all be worth it, but is that enough to get us to our aquarobics class this afternoon after a long day? Or, to put it another way, what twenty-five-year-old is fretting about their cardiovascular function in old age? Ever?   

Not only is it hard to feel motivated by the ‘health benefits’ we may or may not experience on our eightieth birthday, but what do they even mean? How, exactly, will ‘improved cardiovascular function’ feel when we are seventy? And what will a half-hearted little trot around the park today contribute to that?  

In a recent study, researchers found that while 94% of people agreed that physical activity was very beneficial for their health, approximately half of them didn’t follow through with action.

In other words, we know exercise is good for us – but doing it is another story.   

It’s no secret that humans are hedonistic and pleasure-seeking creatures. And because of this design feature, we’re often more likely to stick to an exercise routine if we remind ourselves of its short-term benefits and near-instant gratification.

It’s not that we’re lazy, it’s simply that it’s harder for us to conceptualise the distant future, including the state of our health, so we may as well focus on what the researchers call ‘positive affective experience,’ or immediate pleasure, when it comes to physical activity.   

What is positive affective experience?

Positive affective experience might include enjoyment, satisfaction, a better mood, renewed energy and a sense of accomplishment. There’s also the powerful impact of being in a ‘flow state’, where you are fully engaged in the present rather than worrying about the past or future. And, of course, there are social benefits – talking to another dog owner at the park or kicking a football around with some mates.   

According to researchers, it’s these benefits that have the potential to tip the balance in favour of being active over more sedentary alternatives.   

And, in more exciting news, researchers now say that ‘every move matters.’ So don’t feel bad about not running a marathon (or not running at all). Even a ten-minute walk around the block makes a difference.   

The key is finding an activity that you enjoy, so that it doesn’t feel like something you should do, but rather something you want to.   

This may mean an after-dinner walk, pottering in the garden, a swim at the beach, a group exercise class or dancing around the living room to Freddie Mercury. If it makes you happy, hitting that recommended 150 minutes of exercise a week (or 30 minutes a day, most days) might even become automatic.   

Furthermore, people who have positive feelings about exercise are more likely to believe its health benefits. So, in a roundabout way, focussing on the short-term benefits makes the long-term impact feel more significant, too.   

So, yes, there are many life-long benefits to being physically active. But going for a walk in the park will make you feel good today, so just enjoy that and (within reason, of course) let the future take care of itself.   

7 immediate benefits of exercise 

• Improved blood glucose levels, which you will be able to see however you choose to monitor your levels.
• Being in a ‘flow state’ – this is the state of mind when you are relaxed and in tune with your surroundings doing something you enjoy.   
• Improved mood and reduced stress levels.  
• Improved energy levels.   
• Better sleep – getting outside can regulate your body clock, and you sleep more deeply when you’re physically tired.   
• Connection to community.
• A vitamin D boost, which many Australians are low in.   

Do you want to move more and feel good?

Beat It is a free 8-week group exercise and lifestyle program to help you better manage your diabetes and improve your general health. This program involves moderate intensity aerobic, strength and balance-based exercises as well as education sessions on healthier living.

Beat It is suitable for people living with type 1 and type 2 diabetes. Check the website for upcoming dates.

Diabetes WA runs a range of free diabetes self-management programs, including face-to-face workshops and live online programs on behalf of the NDSS. You can book online or call our free helpline on 1300 001 880.