Struggling to stay motivated to work out? You're not alone. About one in three adults worldwide doesn’t get enough exercise and that lack of movement is doing more than just affecting our physical health. It’s also closely linked to rising levels of stress, anxiety, and depression.
But here's the good news: a new study from the University of Bath has found a surprisingly simple way to get people moving and keep them moving.
The Magic Combo: Mindfulness + Step Tracking
Researchers discovered that pairing daily step goals with quick mindfulness exercises helped participants feel more motivated to exercise. The study, published in Mental Health and Physical Activity, followed 109 adults in the UK who weren’t hitting their recommended activity levels.
All the people in the study tried to walk 8,000 steps each day for a month. But only half of them also used a mobile app to do a daily mindfulness exercise. These weren’t long or complicated sessions just short daily practices focused on breathing, body awareness, and how movement feels in the moment.
What Happened After 30 Days?
Both groups improved their activity levels, but the real difference showed up in mindset. Those who added mindfulness to their routine reported a much stronger desire to keep exercising even after the 30 days were over.
On average, the mindfulness group logged about 373 minutes of moderate physical activity per week, while the step-only group averaged around 297 minutes.
Dr. Masha Remskar, the lead researcher, shared, “Even short, simple mindfulness exercises can spark an inner drive to move more. That kind of motivation is key for creating long-term habits."
Why This Matters Now
With so many of us juggling work, family, and the constant pull of screens, staying active often gets pushed aside. This study shows that you don’t need a major lifestyle overhaul just a step counter and a few mindful moments each day can help build a stronger, more lasting habit.
Dr. Max Western, a co-author of the study, added, “This is an exciting first step. We’re looking forward to improving these tools to make them even more engaging, especially for people who find it tough to fit exercise into their busy lives.”
The Takeaway
If you've been trying to stick to a workout plan but keep falling off track, try combining a daily step goal with a short mindfulness session. It could be the missing piece that turns your routine into a habit and helps you feel better, inside and out.