How Genes Influence Exercise Motivation?
Despite knowing the numerous benefits of exercising, it’s just too hard to get up and get moving on some days. Not for everyone though. Some people seem to have a lot of energy all day around. Why does that happen? Why are some people motivated to work out while others need that extra push??
It may take around eight weeks for a beginner to become a regular exerciser according to behavioral research. However, studies show that?50% of people starting an exercise program will drop out within the first six months.
Exercise initiation depends on three factors:
After initiation, other factors motivate the person to continue exercising:
Types of Exercise Motivation
There are two types of motivation, namely, extrinsic and intrinsic.
Extrinsic Motivation
Some examples of extrinsic motivation or external motivators are:
Intrinsic motivation
Intrinsic motivation is something that comes from within. Some internal motivators are:
How Do Genes Influence Exercise Motivation?
BDNF?Gene and Exercise Motivation
The Brain-Derived Neurotrophic Factor (BDNF) gene encodes the protein by the same name. This protein is found in the brain and spinal cord. It is especially found in the regions of the brain that control eating, drinking, and body weight. Hence, the protein influences all of these functions.
rs6265 in?BDNF?Gene and Exercise Motivation
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rs6252 is an SNP in the?BDNF?gene, which has been associated with exercise motivation. The?G allele of this SNP has been associated with a lower motivation to exercise. It is also linked to a higher risk for weight gain.
Other genes like?C18orf2, DNAPTP6, and?PAPSS2?also influence exercise motivation.
Non-genetic Factors Which Affect Exercise Motivation
Sex: Men are more likely to engage in workouts based on competitiveness, while women are more interested in workouts that alleviate stress and improve physical appearance.
Psychological: Low levels of self-esteem affect women’s exercise participation and adherence, as they tend to gain less satisfaction from exercise engagement.
Sedentary lifestyle: A lifestyle that involves a lot of sitting makes it all the more difficult to get up and get the body moving.
Exercise injuries: Working out with the wrong form or improper technique can lead to injuries. This may discourage people from working out again.
Recommendations to stay motivated
Set up achievable goals: It is important to set realistic goals that are best suited for you. If you are new to exercising, you may want to lighten your goals. For beginners, it is advisable to start with 20-30 minutes 2-3 times a week.
Remember to reward yourself: Sometimes, vague goals like weight loss or better health may not feel rewarding enough as they may take a while to achieve. By treating yourself to a delicious treat after a good workout, you create a kind of reward loop in your brain. In fact, you can trick your brain into growing fond of this link between exercise and reward. This may increase your willingness to commit to the workout.
Find a routine you like: It is important to work out because you ‘want to’ and not because you ‘have to.’ If you don’t love any exercise, in particular, walking may be a good start.
Get some reliable support: A good workout buddy can go a long way. Even on the days, you don’t really feel like it, having a support system in place can help you kick the lull.
Don’t be too hard on yourself: It is completely normal to miss out on a day or two of workouts. In fact, such ‘rest days’ are recommended for the sore muscles to heal.
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