Change the way you think about physical activity. How can you effectively integrate it into your lifestyle?

Body shape is not everything

It may seem that most Poles who engage in sports are focused on improving their physique. In reality, the story is quite different. The survey entitled “MultiSport Index 2024: Sportcrastination. How Poles (do not) exercise?” reveals that only 21% of people in Poland are motivated to be physically active by concerns about appearance and achieving an attractive figure. Interestingly, this motivation tends to decrease with age, dropping sharply among those aged 30–39 and in older age groups.

The survey also shows that 27% of physically active Poles exercise to improve their mood, while 44% are motivated by pleasure and relaxation. There is also a growing interest in preventive healthcare, with 42% of respondents citing it as their motivation for exercise, while 8% engage in physical activity based on a direct recommendation from their doctor.

Intrinsic and extrinsic motivation

To better understand the motivation for taking up physical activity, it is important to distinguish between its two types. Intrinsic motivation stems from your personal values and goals. This type of motivation is driven by the desire to simply enjoy an activity – you work out because it brings you pleasure, sparks your interest, or provides satisfaction through the skills developed and the results achieved. Intrinsic motivation is particularly powerful because it allows you to act on your own initiative, without feeling forced.

Extrinsic motivation, on the other hand, involves engaging in physical activity with external benefits in mind, such as receiving recognition from others, winning medals in competitions, gaining likes on social media, or avoiding the negative consequences of not being active. In this case, you are motivated not by internal desires, but by external stimuli.

Psychological research on the relationship between appearance, health, and motivation has shown that health- and fitness-related motivation is more powerful, positive, and sincere than motivation related strictly to appearance. Those exercising for health reasons exhibit higher levels of self-acceptance and self-satisfaction compared to those whose primary goal is to enhance their appearance.

Although these observations were made prior to the COVID-19 pandemic, the changing circumstances associated with isolation during that time may have further reinforced this perception of physical activity. Prioritizing health and mental well-being, which were adversely affected during lockdowns, became more important than adhering to external beauty standards. As a result, the motivation to be active increases: you want to train more, but not just to meet social expectations.

What are the daily benefits of staying active?

While the benefits of regular physical activity are widely discussed, we want to highlight aspects that have a direct impact on your daily life. Here are some examples of how physical activity can influence your everyday routine:

• Reduced stress and improved mood – just a few minutes of physical activity can boost your energy levels and enhance your mood. Regular exercise alleviates stress on both a neurochemical level, by regulating hormones, and a behavioral level, by improving self-confidence, energy, and overall life satisfaction.
• Enhanced relaxation and rest – physical activity, when balanced with adequate rest, supports effective recovery and rejuvenation of the body. Regular exercise also positively impacts the quality of sleep. As reported in the “MultiSport Index 2023: New Dimension of Activity” study, over 50% of Poles believe that physical activity and walks are more effective than passive forms of leisure.
• Better work performance – those who engage in physical activity demonstrate higher levels of engagement, intellectual performance, and stress resilience, all of which positively influence productivity and job satisfaction.
• Improved immunity – even moderate physical activity can reduce the risk of infection by up to 43%. Additionally, the balanced development of the musculoskeletal system helps prevent injuries, trauma, and movement disorders.

Read on: Exercise and Immunity – How to Exercise to Get Sick Less Often?

Less obvious motivations

Beyond the well-known reasons for engaging in physical activity, there are numerous less obvious, yet equally significant motivations. Here are some other compelling reasons that inspire people to exercise regularly:

• A great way to spend leisure time – 36% of active Poles engage in physical activity on weekends and during vacations (“MultiSport Index 2023”). Therefore, for many people, physical activity is an effective way to alleviate boredom and presents an appealing alternative to passive recreation.
• Curiosity for new experiences – physical activity is not just about exertion, but also about discovering new sports and challenges. Each activity offers unique insights and experiences. Through exercise, you learn many valuable things about yourself, others, and the world around you.
• Lifestyle change – although scientific studies do not provide definitive answers on whether physical activity reduces stimulant use, many individuals report that it does. Regular exercise can support efforts to overcome addictions, such as smoking. While it may not guarantee success, it is certainly worth a try!
• Accessibility of sports facilities and equipment – for many, simply having access to a gym or fitness club provides sufficient motivation to start exercising. Convenient access to sports facilities eliminates the need for time-consuming commutes.
• Dietary modifications – physical activity is often accompanied by changes in diet. A proper nutrition plan is crucial, but it is often overlooked that active individuals can actually enjoy eating more. Increased energy expenditure allows you to enjoy the pleasure of eating while avoiding negative consequences – within the limits of common sense, of course.
• Winter-season activity – for many people, winter means a significant reduction in outdoor activity. The MultiSport card, available also through the app, helps you stay in shape with indoor workouts. Activities such as indoor cycling, cross-training, yoga, and Zumba are just a few options available, while winter sports enthusiasts can also enjoy ice skating.
• Access to new forms of activity and recreation – the MultiSport card offers users an opportunity to enjoy innovative activities and recovery options, such as golf simulators, ski simulators, EMS (Electrical Muscle Stimulation) training, Vacu Well treadmills, saunas, salt caves, and more. You can find all available facilities and activities using our facility finder.

Shift your mindset – it is time to take action!

The data presented above indicate that we are witnessing a significant shift in attitudes toward physical activity in the broadest sense. Rather than focusing on pop-culture beauty standards, we are increasingly prioritizing preventive health care and nurturing our daily physical and mental well-being.

This suggests that physical activity will become an increasingly essential part of our daily lives. Awareness of its importance is growing, leading to a rise in spontaneous everyday activities (NEAT) as well as practices focused on enhancing psychophysical well-being, such as yoga, meditation, massage, and relaxation therapies.

It is time for a lasting shift in how you think about physical activity. Regardless of what motivates you, any form of movement is beneficial, and every minute of activity is better than stagnation!

^References:

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