FIU neuroscientist offers science-backed tips to make exercise resolutions stick

As the New Year approaches, many people resolve to get in shape, but sticking with a new exercise routine can be as much a mental challenge as a physical one. FIU neuroscientist Marcelo Bigliassi says the mind – not the body – is often what holds exercisers back, but the brain can be trained to overcome mental barriers and learn to enjoy exercise. 

Bigliassi, an assistant professor who studies the brain-body connection, has found that even people with low tolerance for exercise discomfort can adapt by gradually exposing themselves to small challenges, effectively raising their threshold for what feels difficult.  

“Maybe you think having low tolerance for exercise is just part of your personality,” Bigliassi said. “But our data shows that’s not necessarily true. The brain can adapt and reset its limits when you give it a new point of reference or comparison.” 

In a study published in Stress and Health, Bigliassi’s team demonstrated this effect by having minimally active volunteers submerge a hand in ice-cold water for a few minutes before a short, intense cycling session. That initial jolt of stress recalibrated their perception of effort – the workout felt more tolerable and even enjoyable after the cold challenge. 

Building mental toughness doesn’t require extreme feats like ice baths or marathons. The same principles can be applied through everyday habits. Bigliassi offers several practical, science-backed strategies to turn a New Year’s fitness resolution into a lasting routine. 

Tips to Build a Lasting Exercise Habit 

• Find an activity you enjoy: Any form of exercise can be beneficial as long as it’s enjoyable. Whether jogging, cycling, or dancing, choosing something fun increases the likelihood of sticking with it. For those unsure what to try, recalling favorite childhood pastimes can spark ideas for enjoyable workouts today. 

• Start small: Set modest, achievable goals and build up gradually. For example, begin with a daily 10–15 minute brisk walk or jog, then slowly increase the duration or intensity over time. Even minor improvements add up and build confidence. 

• Get distracted: The brain has a limited capacity to process sensory information. Bigliassi’s research also has shown that using music and videos can help you distract yourself from the discomforts of exercise. 

• Prep for success: Set reminders, such as calendar notifications or fitness tracker prompts, to help maintain consistency. Or place workout clothes near your bed in the morning if you want to break a sweat first thing in the morning. 

• Seek social support: No one says you have to go it alone. Join a group fitness class or make a gym date with a friend to keep you accountable and motivated. 

• Treat yourself: Rewarding progress with new workout gear or a relaxing activity can strengthen the association between effort and reward, leveraging motivational signals within the brain. 

• Don’t fear stress: Some discomfort is part of the process, not a sign that you’re doing something wrong. In fact, learning to manage and work through physical and mental stress during exercise helps build resilience. Your body and mind adapt through challenge, not comfort. 

These approaches leverage the brain’s natural neuroplasticity – its ability to adapt under pressure. Bigliassi notes that stress is not an enemy to avoid but a driving force in human evolution that can be harnessed for positive change.  

“We have to remember stress has shaped humanity and is one of the only reasons we are here today,” Bigliassi said. “So now the question is: How can we use it to our advantage?”