Can you train your brain to enjoy exercise? Here's what the science says

For some, exercise is a hobby they enjoy, while for others it feels more of a necessity to stay fit and healthy. You may have heard people talk about the “natural high” that comes after exercise, but for many this can feel hard to reach.

Exercise can feel like a chore, making it difficult to initiate as a result of evolutionary pressures to conserve energy by avoiding unnecessary physical exertion. In the modern world, where physical activity is no longer essential for survival, a preference for sedentary behaviours can manifest and make it difficult to feel enjoyment from exercise.

The good news is that enjoying exercise is not something you’re born with – it is something you can train your brain to enjoy. As featured in Marie Claire, Dr Adam Jameson, Precision Health Executive at REVIV, shares how you can do just that.

You can absolutely train your brain to enjoy exercising. When your body moves and uses its muscles, your brain releases “feel-good” chemicals like dopamine and endorphins. Dopamine is a key neurotransmitter involved in regulating reward and motivation, while endorphins are protein-like molecules that help reduce pain and boost mood. Research suggests that repeated physical activity can lead to changes in brain regions associated with reward and motivation, particularly by enhancing dopamine signalling.

Just like when we learn a new skill, regular physical activity over a sustained period can modulate the brain’s reward system so that exercise feels more pleasurable and less of a chore. Even small amounts of consistent exercise can lead to positive brain changes.

It's not just the brain at work either. Research has demonstrated that when our muscles contract during exercise, they release tiny messenger molecules called “myokines” that can travel via the bloodstream to the brain. Here they can help to reduce stress, improve mood, and even encourage the growth of new neural pathways in the brain. Over time, this makes it easier for the brain to associate being physically active with feeling good. This cycle makes you more likely to be active again, creating a positive feedback loop.

In short, your brain is adaptable and it is possible to train your brain to link exercising with feeling good. In the longer term, this can enable your brain to seek out exercise and look forward to physical activity.

1. Start small and remove barriers
The beginning of any exercise journey can be challenging, so start small. Even a short walks have been found to boost mood and “mental health walks” are increasingly popular. Remove small barriers – choose a time of day that suits you, keep your trainers or outfit by the door, or start with something simple at home. Research supports removing physical and perceived obstacles to exercise, to make it easier to get started and sustain physical activity.

2. Find an activity you actually enjoy
Not all exercise has to happen in a gym. Try dancing in your kitchen, gardening, running, cycling, swimming, or walking a dog – these are all great forms of physical activity. When you enjoy what you are doing, you are not only more likely to exercise in the first place, but your brain releases more dopamine, strengthening your motivation to keep going.

3. Spice up your exercise
Try listening to upbeat music to reduce how hard the effort feels and increase pleasure during exercise. Research has found that it can help distract your brain from fatigue or pain, and make the experience feel more rewarding. If music is not your thing, pop on a podcast or audiobook to help turn exercise into something you look forward to.

4. Track your physical activity
Consider tracking your exercise with a wearable or fitness app. Studies show that tracking activity can help people move more, walk further, and improve gains during strength training. Beyond these physical benefits, activity tracking helps boost motivation and self-esteem by making progress visible. Plus, it’s a great way to share your progress with friends and family.

5. Celebrate small wins
Be your own biggest fan! When you notice progress, be it walking further, exercising for longer, or hitting a new personal best – take a moment to acknowledge your achievement. Celebrating wins can give your brain a hit of dopamine, helping to build motivation.

6. Pair exercise with social connection
Why not join a friend, family member, or a local group. Research suggests that adding a social element to exercise makes movement feel far more enjoyable and helps feed our human instinct to seek out social connection. Group exercise fosters social cohesion which can in turn improve exercise performance.

7. Prepare for recovery
Prioritising recovery after physical activity is just as important as exercise itself. Simple steps like ensuring hydration, adequate protein intake, and getting good sleep all help. Targeted nutrient support can also make a real difference – IV therapy and supplementation such as those offered by REVIV, can replenish key vitamins, minerals, and antioxidants to aid recovery, reduce fatigue, and help you prepare for your next session.

Enjoying exercise is not always about pushing harder or keeping up with the latest social media trend. It’s about finding movement that feels good for you, starting with something small and achievable. Over time, your brain gradually associates this movement with pleasure. Eventually, these small bouts of enjoyment can grow into something you genuinely look forward to, and you will begin to notice how your body and mind feel more connected. Just like any skill, you need time, patience, and consistency to train your brain to enjoy exercise.

Dr. Adam Jameson – Pharmacist & Precision Health Executive REVIV