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There’s simply not a better, natural helper for these stressful times.
If you’ve ever been curious or hesitant to try CBD for yourself—it could help you right now.
How to Trick Yourself into Exercising
by Jim Donovan, M.Ed.
Dear Derek,
I know I write a health newsletter, but I’ll go ahead and say it: staying in shape is hard work.
For me, half the battle is just showing up. And I’ll be honest, most days I have to force myself to put on my running shoes and get out the door.
But even though I don’t often feel like it, exercising is something I know I have to do.
After my brush with death last year, I had no other choice than to prioritize my health. And that means exercise is non-negotiable.
Luckily, I’ve found a way to “trick” myself into exercising. The key, for me, is to press “play.”
No matter how unmotivated I am at the beginning of my workout, as soon as I hear music, I’m ready to get moving.
And as I’ve come to learn, science has my back on this one, too! An ever-growing body of research demonstrates music’s ability to help improve physical health in a variety of ways.
Muscle tone, movement, motivation, and more
According to a 2016 study published in the Journal of Clinical and Diagnostic Research, music has a positive effect on:
Ease of movement
Balance and posture
Motor coordination
Joint strength
Muscle tone
Endurance
But where music really shines is in its ability to motivate during exercise.
In a 2015 study published in the International Journal of Environmental Research and Public Health, researchers studied the effects of music in 53 overweight males between the ages of 12 and 14.
The group participated in two trials, both consisting of a 12-minute running test and a 20-minute strength training session. One trial was performed without music, and the other was performed while listening to music of their choice.
Researchers found that the music helped the boys run further and significantly increase the intensity and duration of their exercise session.
But why?
Previous research found evidence that music helps boost exercise performance by:
Enhancing enjoyment levels during exercise
Increasing motivation, particularly when bodily movement syncs to the music
Influencing positive emotions
Relaxing and reducing muscle tension
Shifting attention from uncomfortable internal cues (i.e. heart rate, breathing, pain) to the music
RECOMMENDED LINK
Quarantine dieting trick [8 weeks, 25 lbs!?]
Gyms are closed.
Pantries are stocked.
And are we even supposed to go outside and exercise right now?
Maybe you’ve asked yourself, when things finally get back to normal (and they will!), “what am I going to look and feel like?”
Just last year, Dr. Fred Pescatore, one of the world’s most renowned metabolic specialists, introduced an incredible dieting secret to the country. And it might be the perfect solution to this problem.
It’s a weight-loss breakthrough designed to activate the body’s “master hormone” for burning fat—all without ANY additional exercise.
It puts bodies in fat-burning mode and as researchers saw in a stunning study, participants shed an average of 25 pounds in 8 weeks!
It’s never been easier to customize your own “menu” of music to make exercise more effective (and maybe even fun).
Here’s how to get started:
Decide how long you’ll exercise, and what exercises you’ll do.
I’ve found it helps to record your exercise sessions.
You can note things like how far you walked and how long it took. And if you choose to do strength training like in the study I mentioned earlier, you’ll want to log how much weight you lifted and how many repetitions you did. You can find plenty of free templates for exercise logs online.
Plus, seeing your progress on paper is also another great motivator!
Make a playlist of your favorite uptempo music that will last the duration of your routine.
Music streaming apps like Spotify and YouTube allow you to easily create playlists of your favorite motivational songs. (Both offer free versions of their services.)
Be sure to add a few songs at the end that are slower for your “cool down” time. (I recommend about five to 10 minutes.)
Keep your hearing intact by not playing your music too loud, especially if you’re wearing headphones.
One important note: Before you start an exercise routine, or make changes to your current routine, always consult with your doctor first.
The easiest way to help meet your exercise goals
Why bother with expensive (and sometimes risky) diet supplements or expensive gym memberships when something as safe and effective music can do the job naturally?
All you have to do is press play. It’s a surefire way to feel better right away and improve your health over the long run.
Be Well,
Jim Donovan M.Ed.
P.S. - What music motivates you to move? Drop me a line on my Facebook page to share your workout playlists with other Sound Health readers!
SOURCES:
Deforche, B. and De Bourdeaudhuij, I. (2015). Attentional Distraction during Exercise in Overweight and Normal-Weight Boys. International Journal of Environmental Research and Public Health. 12(3): pp. 3077 – 3090. Retrieved from: ncbi.nlm.nih.gov/pmc/articles/PMC4377953/ Edworthy, J. and Waring, H. (2006).The Effects of Music Tempo and Loudness Level on Treadmill Exercise. Ergonomics. 49(15): pp. 1597 – 610. Retrieved from: pubmed.ncbi.nlm.nih.gov/17090506/
CONNECT WITH JIM
Subscribe to my monthly newsletter, Donovan Sound Health. Visit our website, donovanhealth.com, to view our newest products and to check out our special offers. The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. You are encouraged to seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or condition.
