Finding Your Drive: Intrinsic vs. Extrinsic Motivation in Health and Fitness
Written by: Elisa Denning, CFW Fitness & Marketing Professional
Staying motivated in your fitness journey can be challenging, but understanding the difference between intrinsic and extrinsic motivation can help you stay on track. Both types of motivation have their pros and cons, and using them effectively can lead to lasting success in achieving your health and fitness goals.
Intrinsic Motivation: The Inner Drive
Intrinsic motivation comes from within and is driven by personal satisfaction and enjoyment. When you are intrinsically motivated, you exercise because you love the feeling it gives you and the personal growth you experience.
Research has shown that intrinsic motivation is a powerful predictor of long-term adherence to exercise and healthy behaviors. A study published in the *Journal of Sport and Exercise Psychology* found that individuals motivated by enjoyment and personal challenge are more likely to stick with their exercise routines compared to those driven by external factors (Ryan & Deci, 2000).
Extrinsic Motivation: The External Push
Extrinsic motivation is driven by external factors such as rewards, recognition, or avoiding negative consequences. This type of motivation can come from other people, like a fitness coach or workout buddy, or from external rewards like weight loss, physical appearance, or prizes.
Extrinsic motivators can be highly effective in getting started on a fitness journey. For example, signing up for a fitness challenge with a reward at the end or committing to a workout routine with a friend can provide the initial push needed to start exercising regularly. Research in *Health Psychology* indicates that extrinsic motivation can be beneficial for short-term goals and can help sustain activity levels until intrinsic motivation takes over (Teixeira et al., 2012).
Pros and Cons of Intrinsic and Extrinsic Motivation
Ways to Enhance Intrinsic Motivation
Intrinsic motivation for fitness and healthy lifestyle may come more naturally to some than others. A few tips to help unlock and keep your inner drive propelling you forward include:
- Find Joy in the Activity: Engage in physical activities you genuinely enjoy.
- Set Personal Goals: Focus on personal achievements that resonate with your values.
- Focus on the Process: Enjoy the journey and celebrate small victories.
- Cultivate a Growth Mindset: View challenges as opportunities to improve.
- Reflect on Your Progress: Keep a journal to track improvements and reflect on positive changes.
Ways to Optimize Extrinsic Motivation
Extrinsic motivation is often most useful when we’re starting or re-starting on a fitness journey. Here are some external motivators that can help re-ignite that personal joy and interest when intrinsic motivation is low:
- Set Short-Term Rewards: Use small rewards to motivate yourself.
- Find a Workout Buddy: Exercise with a friend for accountability and support.
- Participate in Challenges: Sign up for fitness challenges with rewards.
- Use Technology: Fitness apps and wearable devices can offer external motivation.
Both intrinsic and extrinsic motivation have their place in achieving fitness goals. Intrinsic motivation is more sustainable and fulfilling long-term, while extrinsic motivators provide the initial push and help maintain consistency. By leveraging both types of motivation, you can create a balanced and effective approach to health and fitness.
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Additional Resources:
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68-78.
Teixeira, P. J., Carraca, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: a systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78.