Decoding the Barriers to Exercise: Cognitive and Biological Insights

The Environmental Fallacy

Initially, one might assume that a supportive environment is the key. Garbarino shares a personal anecdote about her father, a staunch advocate for healthy living, constantly urging her to exercise. Yet, even with this encouragement, she often found herself drawn to less active pursuits. This realization led her to understand that the environment alone isn't the determining factor; instead, it's our perception of that environment.

The Trap of Cognitive Distortions

Garbarino introduces the concept of cognitive distortions, mental filters that fuel anxiety and negatively impact our self-perception. These distortions, the brain's way of simplifying complex information, often manifest as negative self-talk that prevents us from even starting to exercise.

She illustrates this with a scenario: preparing for the gym, anxiety creeps in. Thoughts like, "What if I can't run as long as I normally can?" or "What if I fall and get injured?" These are examples of cognitive distortions derailing our best intentions. Garbarino breaks down three common cognitive distortions related to exercise:

• Should Statements: These involve unrealistic expectations we place on ourselves, leading to shame and resentment. Garbarino emphasizes that there's no rule book dictating what we should be able to do; the only thing we should do is try.
• Catastrophizing: This is believing in the worst-case scenario, driven by a fear of failure or embarrassment. Garbarino challenges us to consider how often our worst fears actually materialize, suggesting that the reality is far less dire.
• All or Nothing: This distortion leads us to abandon our exercise plans entirely after a minor setback. Missing one day doesn't have to mean giving up completely.

Reappraising Our Thoughts

To combat these distortions, Garbarino suggests cognitive reappraisal, a technique to transform negative thoughts into more positive ones. She revisits her opening story, transforming her fear of the gym into an acknowledgment that her fear stems from caring about her well-being. This shift in perspective allows her to approach exercise with a sense of self-care rather than dread.

The Cave Bear Within: Our Biological Predisposition

Beyond the psychological, Garbarino delves into the biological reasons why exercise is challenging. She proposes that humans are not meant to exercise, at least not in the way we think of it today. Referencing our hunter-gatherer ancestors, she explains that conserving energy was crucial for survival. Our bodies are wired to expend energy only when necessary – to hunt, gather, fight, or flee.

In essence, Garbarino argues that we're fighting a survival instinct when we choose to exercise. Our bodies haven't adapted to an environment where physical activity isn't a requirement for survival. As she puts it, "You're not lazy. You're just waiting for the cave bear to pull up."

Rewarding the Effort

To overcome this biological hurdle, reward systems can be effective, especially when coupled with accountability. Garbarino advises selecting a reward that is genuinely motivating, perhaps something that feels more satisfying after a workout, such as meditation, relaxation, a bubble bath, or even a refreshing soda. The key is to find your personal reward and use it as an incentive.

A New Perspective on Exercise

Danielle Garbarino's insights offer a refreshing perspective on the challenges of incorporating exercise into our lives. By understanding the cognitive distortions and biological predispositions that stand in our way, we can begin to address these barriers and cultivate a healthier relationship with physical activity. It's not about overcoming laziness, but rather aboutrewiring our thinking and tapping into our intrinsic motivations. Exercise is an important tool for your health, and these psychological and biological barriers are worth overcoming to feel your best.