How Music Keeps You Moving and Makes Exercise More Fun

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The problem of physical inactivity in industrialised countries is severe, complex, and highly resistant to intervention. According to the World Health Organisation, it contributes to 1.9 million deaths annually and a global loss of 19 million years of healthy life each year, either due to premature death or disability. In the United States, nearly 40% of adults do not engage in any leisure-time physical activity, and two-thirds fail to meet minimum exercise guidelines. Perhaps most concerning, 50% of those who start an exercise routine drop out within months.

While systemic barriers like accessibility and cultural norms play a role, research suggests that individual-level strategies—such as choosing enjoyable, low-intensity activities—can improve adherence. Walking, the most popular physical activity among adults, is associated with increased self-reported energy and pleasure even at self-paced, moderate intensities. However, addressing barriers such as unsafe neighbourhoods or financial constraints requires systemic efforts to create safer, more accessible spaces for movement, in addition to personal strategies that enhance adherence.

The Beat That Moves You: Music as a Performance Enhancer

Research shows that music has real benefits for exercisers. Music shifts focus away from physical discomfort, making exercise feel easier at low-to-moderate intensities. Studies show that motivational music can reduce perceived exertion by up to 10%, enabling people to sustain activity longer. Recent research highlights that music used with exercise significantly improves focus and self-control, particularly at moderate intensities, by distracting from feelings of fatigue.

Music also boosts mood and reduces anxiety, turning a workout from a chore into an enjoyable experience. Self-selected music, in particular, has been shown to enhance pleasurable responses during exercise. A study found that individuals who exercised while listening to their preferred music worked at a higher intensity while still maintaining a 'good' feeling. Furthermore, they recalled their workout as significantly more pleasurable than those who exercised without music. This aspect of pleasure aligns with findings that self-paced walking increases feelings of energy and pleasure, suggesting that combining music with enjoyable physical activities can help people stick with exercise.

Matching movement to music’s beat can help people move more efficiently, with studies showing improvements in endurance for activities like running and cycling. One study found that self-selected music increased time-to-exhaustion by 21% in grip endurance tasks. Walking, which doesn’t require high effort, may benefit most from this effect, as it allows people to focus on enjoyment rather than strain. Faster-tempo music (120–140 BPM) has also been shown to increase effort in both aerobic and strength-based activities, though its impact weakens at very high intensities. These findings reinforce that lower-intensity activities, such as walking, are more likely to create lasting positive feelings.

Beyond Time and Access: The Psychology of Engagement

Contrary to the assumption that having free time automatically leads to greater participation in exercise, research suggests that societal norms often encourage productivity over leisure, making exercise feel like an obligation rather than an enjoyable activity. Stress, anxiety, and lack of motivation further discourage participation, reinforcing the need to reframe movement as a source of pleasure rather than a task to complete.

Using affective responses (how an activity makes a person feel) to guide exercise decisions can help individuals stay engaged. The BASES Expert Statement (2024) emphasises that positive affective responses during exercise predicts future adherence. Affective responses are stronger predictors of long-term exercise participation than factors such as health knowledge or fitness goals. Additionally, individuals who choose self-paced, music-enhanced workouts report higher levels of pleasure and consistency in their exercise routines.

Move to the Music, Stay for the Fun

To combat inactivity, strategies must focus on making movement enjoyable, easy, and accessible. Music, when paired with low-effort activities, offers a way to make movement feel fun and rewarding. For individuals, this means weaving music into daily routines—listening to a favourite playlist while taking a short walk or joining a dance class. Research suggests that these small changes help people stay consistent with physical activity.

At a broader level, public messaging that shifts the focus from exercise as a duty, to movement as a joyful experience can also help change attitudes and improve long-term participation.

Let the Rhythm Keep You Moving

Music is a powerful tool that can boost endurance, improve mood, and make exercise more enjoyable. However, simply telling people to move more without addressing real-life barriers is ineffective. Encouraging movement requires both personal strategies that make exercise more fun and broader efforts to create environments where physical activity is easy and enjoyable for all. When paired with accessible activities like walking—already shown to improve energy and consistency—music provides a simple yet effective way to help people move more. By shifting perspectives on exercise from a requirement to a pleasurable activity, we can help create lasting behaviour change and ensure movement is something people want to do, not just something they feel they have to.

Andrew Danso, Ph.D., is a postdoctoral researcher at the Music Therapy, Centre of Excellence in Music, Mind, Body and Brain, University of Jyväskylä, Finland.