Summary:
This randomized controlled trial investigated whether practising mindfulness during exercise could improve how people feel while exercising and whether these changes translate into stronger intentions and actual engagement/enjoyment in physical activity. The trial involved ninety‑seven adults who were not meeting recommended activity levels and were in the early motivational stages of behaviour change. Participants were assigned to one of three conditions for four weeks: listening to guided mindfulness during exercise, listening to a neutral audio distraction, or exercising without any audio. All groups completed low to moderate intensity exercise several times per week. The study assessed responses during exercise, enjoyment after each session, intentions to continue exercising, and actual exercise behaviour. Mindfulness consistently produced more positive experiences than distraction audio and the no audio group. Participants in the mindfulness group also reported greater enjoyment and stronger intentions to keep exercising compared with those in the distraction audio group. This study therefore suggests that incorporating mindfulness into exercise can enhance how people feel during and after activity and may strengthen their intention to continue being active.
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Abstract:
This study examined whether a four-week mindful exercise intervention could enhance affective responses and promote exercise intention and behavior. We also tested whether affective valence during exercise and post-exercise enjoyment predicted these outcomes. Ninety-seven insufficiently active adults in the intention or preparation stage of exercise behavior were randomly assigned to mindfulness, distraction, or control conditions. Participants engaged in low- to moderate-intensity exercise two to three times per week for four weeks while receiving a guided mindfulness audio, a neutral podcast, or no audio, respectively. Affective valence, post-exercise enjoyment, exercise intention, and exercise behavior were assessed at baseline, post-intervention, and one-month follow-up. Linear mixed-effects models showed that mindfulness was associated with higher affective valence than distraction and control, and higher enjoyment and exercise intention than distraction, with smaller or nonsignificant differences relative to control. Exercise behavior increased at post-intervention and declined at follow-up, while remaining above baseline. Mediation analyses indicated that post-exercise enjoyment, but not affective valence, significantly mediated the intervention’s effect on exercise intention. Findings suggest that mindfulness during exercise enhances affective experiences and exercise intention, which may support engagement in physical activity. However, behavior changes were not sustained at follow-up, underscoring the need for strategies that maintain long-term effects.
Article Publication Date: 18/06/2026
DOI: 10.1111/aphw.70153
