Doing it for yourself

What's the difference between intrinsic and extrinsic motivation?

Intrinsic motivation means being active because you enjoy the activity itself. Extrinsic motivation means doing it for another reason, and that ranges from feeling pushed by guilt or other people to choosing it because you value what it gives you².

Enjoying the activity is intrinsic. Valuing being healthy or independent is a reason of your own too. Guilt, fear of becoming dependent, or being told to change by a doctor or family member feels more like pressure².

Being active as a way to get something you care about tends to help people start, while enjoying the activity itself is more closely linked with keeping going over the long term¹. In older adults, acting on your own choices is linked with keeping activity going, though that is an association, not proof⁴.

An outside push can still get you started. A diagnosis or a doctor's advice can begin a change, and people kept going once they came to enjoy or value the activity².

Ask yourself: do I enjoy this, do I value what it gives me, or do I feel I should?

How do you find what's rewarding about being active in itself?

Start with activities you enjoy that match your interests and abilities; this may help you stick with them over the long run³. Boredom and not enjoying an activity were main barriers, so swap anything that bores you for something else².

Feeling you're getting better and having more intrinsic motives both consistently predicted taking part in exercise¹. Challenges you choose yourself can be rewarding in themselves¹.

A session short enough to leave you wanting a bit more can help keep your interest⁵. Hard, fast efforts with little rest may feel less enjoyable, so a gentle, comfortable pace is a good way in⁶.

Afterwards, notice what you liked: the company, the fresh air, the calm, or feeling a bit stronger. Recognising how good you feel afterwards helped people keep going².

Why does having choice and control keep you going?

Feeling pressured or controlled makes it harder to keep going, while having your choices respected helps. Support for choice means understanding your point of view, backing your decisions and keeping pressure low¹. Instructors who work this way can raise motivation and attendance¹.

Older adults in a peer-led group said they felt safe exercising at their own pace and weren't required to do an exercise that didn't feel comfortable⁵.

Choice isn't the whole picture: support for feeling capable and for feeling connected adds to what support for choice gives on its own⁷.

• Choose the activity, the day and the pace yourself, and change them when they stop suiting you.
• Set goals that matter to you personally, rather than ones set for you.
• Give yourself permission to skip or swap an exercise that doesn't feel comfortable.
• Look for groups or helpers who support your choices without judging or pressuring you.

How does getting better at something keep you motivated?

Feeling able to do an activity, and seeing yourself improve, consistently predicted taking part in exercise¹. A few ways to build that feeling:

• Keep a simple record. Note what you did, for how long and how you felt. Seeing progress over time may help you keep at it, get past setbacks and set new goals³.
• Set small goals you can realistically reach, and raise them gradually.
• Plan for setbacks. Have options ready for bad weather or other unusual events. If you get off track, don't give up; regroup and aim for your goal again as soon as you can³.
• Notice how you feel after being active, not only what you achieved. People valued recognising how much better they felt, and being patient and flexible with mistakes².

Why does feeling connected to others help motivation?

Feeling connected is one of three basic needs in self-determination theory, alongside choice and feeling capable, and meeting these needs is thought to support motivation from within¹. The link between feeling connected and exercising is less consistent than the link for feeling capable, though it hasn't been tied to being less active¹.

Support from peers adds to support from instructors or leaders, and support for feeling capable and connected adds to support for choice⁷. The tone of the people around you matters: a warm, empathetic setting with little negative feedback and little pressure helps people's needs be met¹.

Older adults in a peer-led group described the sessions as social and enjoyable, with a strong sense of community and plenty of laughter. They valued leaders who were older peers themselves⁵. For adults near retirement age, having or lacking social support was among the main things that helped or got in the way². Going to group sessions is linked with higher enjoyment, confidence and satisfaction with progress, though that doesn't show groups cause it⁸.

If you'd enjoy company, try a friend, a walking group, a class or a club. Check out any new group or online community before you share personal or payment details.

What does self-determination theory say about exercise?

Self-determination theory says people stay motivated when three needs are met: autonomy (acting on your own choices), competence (feeling able) and relatedness (feeling connected)¹. Meeting these needs is meant to support motivation that comes from within. Reasons for being active that you choose yourself are well supported as important for physical activity¹.

Programmes built on the theory improve health behaviour by a small amount on average, and autonomous motivation and feeling capable helped explain how they worked⁹. Another analysis found that increases in autonomous motivation alone weren't tied to doing more activity, while deciding to be active and readiness to change were¹⁰. So treat the theory as a helpful guide, not a guarantee.

To use it, check your plan against the three needs: is it your choice, do you feel able to do it, and do you have people who support you?

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Start slowly and build up gradually; choosing your own pace is a good way to do that. If a muscle or joint is sore, or sore a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Unusual tiredness isn't something to push through or ease off for. Get it checked by a doctor.

Staying motivated to be active is not a substitute for medical care. Keep taking any medicines and following any therapy you've been given, and talk to your doctor before changing them.