The Importance and Meaning of External and Internal Motivators in Building Healthier Habits for Outdoor Training
As we age, maintaining physical activity becomes crucial for overall health and well-being. For individuals over 50, engaging in regular exercise, particularly outdoor activities, can significantly enhance physical health, mental well-being, and social connections. Understanding the motivators that drive people to engage in physical activity is essential for developing effective strategies to encourage consistent exercise habits. These motivators can be broadly categorised into external and internal factors, both of which play vital roles in fostering and sustaining an active lifestyle.
External Motivators
External motivators are environmental and societal factors that encourage individuals to engage in physical activity. These motivators often involve external rewards or influences that prompt action. Key external motivators include:
1. Social Support and Community Engagement
Social interactions and support from friends, family, and the community can significantly boost motivation to exercise. Group activities and community-based exercise programs provide a sense of belonging and accountability, making it easier for individuals to commit to regular physical activity. Studies have shown that older adults are more likely to participate in physical activities when they have strong social support networks.
2. Accessibility and Environment
The availability of safe, accessible, and well-maintained outdoor spaces is a crucial external motivator. Parks, walking trails, and recreational areas that are easily accessible encourage people to engage in outdoor activities. Additionally, the presence of age-friendly infrastructure, such as benches, proper lighting, and smooth pathways, can significantly enhance the appeal of these spaces for older adults (Gianfredi et al., 2021).
3. Structured Programs and Incentives
Structured exercise programs and incentives can motivate individuals to participate in physical activities. These programs often include guided sessions, fitness challenges, and rewards for participation and progress. Incentives such as discounts, recognition, and tangible rewards can provide additional motivation for maintaining an active lifestyle.
External motivators/strategies environment to engage in physical activity. External strategies describe an individual making use of the world to aid motivation. This has been researched and the diagram below details the common themes which individuals describe as motivators to engage in physical activity.
Internal Motivators
Internal motivators are personal drives and psychological factors that inspire individuals to engage in physical activity. These motivators stem from within and are often linked to personal goals, beliefs, and values. Key internal motivators include:
1. Health and Wellness Goals
Many older adults are motivated by the desire to improve or maintain their health. The recognition that physical activity can help manage chronic conditions, reduce the risk of diseases, and improve overall well-being serves as a powerful internal motivator. Personal health goals, such as weight management, improved mobility, and increased energy levels, can drive consistent engagement in physical activities.
2. Psychological Benefits
Engaging in physical activity is known to have significant psychological benefits, including reduced stress, improved mood, and enhanced cognitive function. The anticipation of these mental health benefits can motivate individuals to incorporate regular exercise into their routines. For many, the mental clarity and emotional well-being gained from physical activity are compelling reasons to stay active (Aram, 2024).
3. Personal Enjoyment and Fulfillment
Intrinsic enjoyment and a sense of fulfillment from participating in physical activities are strong internal motivators. When individuals find activities that they genuinely enjoy, such as walking in nature, gardening, or participating in group sports, they are more likely to stick with them. The joy and satisfaction derived from these activities can foster a long-term commitment to an active lifestyle.
Internal motivators describe internal thoughts that encourage individuals to engage in physical activity. This has been researched and the diagram below details the common themes which individuals describe as motivators to engage in physical activity.
Becoming Conscious of Motivators
Recognising and understanding both external and internal motivators can significantly enhance one's ability to build and maintain healthier habits. Here are some strategies to leverage these motivators effectively:
1. Reflect on Personal Motivations
Taking the time to reflect on personal motivations can help individuals identify what drives them to stay active. This reflection can involve considering past experiences, setting personal goals, and acknowledging the benefits of physical activity. Understanding these motivations can help individuals make more informed decisions about their exercise routines and stay committed to their goals.
2. Set Realistic and Achievable Goals
Setting realistic and achievable goals is essential for maintaining motivation. Goals should be specific, measurable, and tailored to individual capabilities and preferences. Breaking down larger goals into smaller, manageable steps can provide a sense of accomplishment and encourage ongoing progress.
3. Seek Social Support
Building a support network of friends, family, or exercise groups can provide accountability and encouragement. Sharing goals with others and participating in group activities can make the exercise experience more enjoyable and sustainable. Social interactions can also provide additional motivation through positive reinforcement and shared experiences.
4. Create a Positive Environment
Creating a positive and supportive environment can enhance motivation. This involves choosing accessible and enjoyable locations for exercise, ensuring safety, and eliminating barriers that may hinder participation. Enhancing the environment with motivational cues, such as music or visual reminders, can also boost engagement.
5. Monitor Progress and Celebrate Achievements
Regularly monitoring progress and celebrating achievements, no matter how small, can reinforce motivation. Keeping a journal, using fitness apps, or participating in structured programs that track progress can provide tangible evidence of improvement and encourage continued effort.
Understanding the importance of external and internal motivators is crucial for fostering and maintaining healthy habits, especially for individuals over 50. By becoming conscious of these motivators and leveraging them effectively, it is possible to build a sustainable and enjoyable exercise routine. Outdoor training programs that cater to the unique needs and preferences of older adults can significantly enhance their quality of life, promoting physical health, mental well-being, and social connectedness. By integrating these motivators into program design and personal routines, we can create a supportive environment that encourages lifelong physical activity and wellness.
References:
Gianfredi, V., Buffoli, M., Rebecchi, A., Croci, R., Oradini-Alacreu, A., Stirparo, G., Marino, A., Odone, A., Capolongo, S., Signorelli, C. (2021). Urban Green Spaces and Public Health Outcomes: a systematic review of literature. European Journal of Public Health, 31(3): https://doi.org/10.1093/eurpub/ckab164.638
Aram, F. (2024). Resources of Urban Green Spaces and Sustainable Development. Resources, 13(1): 10: https://doi.org/10.3390/resources13010010
Visuals are based on the following papers:
Lenus the Irish Health Repository. Age & Opportunity - Physical activity and sport 2011: Participation and attitudes of older people in Ireland:
https://www.lenus.ie/handle/10147/559438
Lynch, K. A., Merdjanoff, A., Wilson, D., Chiarello, L., Hay, J., Mao, J. J. (2021). Moving forward: Older adult motivations for group-based physical activity after cancer treatment. International Journal of Behavioral Medicine, 29(3), pp. 286–298: https://pubmed.ncbi.nlm.nih.gov/34585330/
Oppezzo, M., Wegner, L., Gross, J J., Schwartz, D. J., Eckley, T., King, A.C., Mackey, S., Stefanick, M. L. (2021). What moves you? Physical activity strategies in older women. Journal of Health Psychology, 27(9), pp. 2027 - 2040: https://pubmed.ncbi.nlm.nih.gov/34006131/
Yarmohammadi, S., Saadati, H. M., Ghaffari, M., Ramezankhani, A. (2019). A systematic review of barriers and motivators to physical activity in elderly adults in Iran and worldwide. Epidemiology and Health, 4: https://e-epih.org/journal/view.php?doi=10.4178/epih.e2019049
