We all know that exercising regularly is important for health, but finding the motivation is often challenging. Fatigue, daily commitments, and lack of energy make us think twice before getting off the couch and heading to the gym.

In a world where motivational tips abound on TikTok, a new study shows that one of the most effective ways to gain and maintain motivation is much simpler: mindfulness.

Researchers in England analyzed the behavior of 109 adults who were not very physically active. For 30 days, they were instructed to aim for 8,000 steps a day, but only half also followed a daily program through an app. The program included short practices to increase body awareness, movement, and exercise.

The results were impressive: the mindfulness group averaged 373 minutes of physical activity per week, compared to 297 minutes for the control group. What's more, they felt more motivated to continue their routine.

So why does mindfulness work so well?

According to the study's lead author, Dr. Masha Remskar, mindfulness gives people psychological skills that help them create lasting habits. Many people find themselves motivated for a short period of time, but mindfulness helps develop the patience and perseverance to get through the tough times. It also increases the connection between the mind and body, making people more present during physical activity.

Mindfulness exercises don't have to be complicated. Whether you're walking or exercising, try focusing on your breathing, the sensations in your body, or what's happening around you. Instead of getting distracted by your phone or music, simply pay attention to the moment and your movement.

In addition, experts suggest several other ways to stay motivated: train with a friend, sign up for a class you enjoy, and try to move every day – even if it's just 15 minutes.

It's better to do a little, but regularly, than not do anything at all. And above all, don't be too hard on yourself. Every movement counts and helps build a healthier, more balanced life.

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_{Source: Women's Health}