A groundbreaking study published in June 2025 is reshaping the way we think about physical activity, revealing that even those who “hate” exercise can train their brains to not only tolerate but actually enjoy working out. By leveraging the latest neuroscience and psychological techniques, researchers have demonstrated that our mental resistance to physical discomfort can be gradually recalibrated, making regular exercise more appealing and sustainable—even for the most sedentary individuals (SciTechDaily).
This news holds special significance for Thai readers, with urban lifestyles increasingly dominated by screens, long working hours, and high rates of inactivity. As non-communicable diseases such as diabetes, hypertension, and heart disease rise across Thailand, understanding how to make exercise a lasting part of daily life has become essential for both individuals and the country’s public health strategies (CNN).
For decades, health professionals have stressed that exercise is crucial for longevity and well-being. Yet many Thais—and, indeed, people around the world—struggle to make it a habit. The most common reasons? Discomfort, boredom, and a perception that physical exertion is simply “not for me.” The recent research led by Florida International University’s psychology team offers new hope: our perceived “limits” are not fixed, but a product of brain patterns that can be retrained.
The core finding, summarized by the principal investigator (an assistant professor at FIU specializing in AI-driven neuroscience) and a doctoral student on the research team, is that exposing individuals to manageable amounts of acute physical stress helps build new mental reference points for discomfort. One of their primary research tools was the “cold pressor test,” where participants submerged their hand in ice water for up to three minutes, providing a safe but intense experience of physical stress. Following this, even individuals with low prior exercise tolerance reported greater confidence and perceived less pain during a subsequent high-intensity cycling task (onlinelibrary.wiley.com).
“We found that people who consider themselves ‘low-tolerant’ or not sporty at all can change their reference point for discomfort. After a short bout of controlled physical stress, later exercise feels less daunting by comparison,” explained the FIU assistant professor in an interview with university media (FIU News). This is due to the brain’s remarkable neuroplasticity—the ability to change and adapt neural pathways in response to experience.
To measure the effects, the researchers combined EEG brain scans, physiological measurements such as heart rate variability, and traditional mood questionnaires. The results were clear: high-tolerant individuals sustained uncomfortable conditions longer, but crucially, those with initially low tolerance became more confident after the experience. This finding aligns with broader evidence that stress, far from being just harmful, is a key evolutionary driver for adaptation—if it is managed in the right doses.
The application for everyday Thais is profound. The study cautions that simply throwing oneself into extreme challenges (“no pain, no gain”) can backfire and reinforce negative associations. Instead, experts recommend “climbing your own mountain”—choosing a challenge just outside your comfort zone and escalating gradually. For example, for someone who finds a 15-minute walk strenuous, the first step might be to walk for five minutes and increase the challenge over time. As tolerance builds, so does enjoyment.
A teaching assistant involved in the research emphasized: “It’s not about cold showers or ice baths per se. The lesson is to strategically push our own limits—just enough to shift our mental set point—making what was once difficult start to feel normal, or even enjoyable.” This echoes an important tenet of Buddhist philosophy, familiar to many Thais, which advocates for balanced moderation and gradual self-improvement.
The cold pressor test, widely used in medical and psychological studies, is a reliable way to provoke acute stress and measure pain tolerance. In this experiment, the test highlighted that what we perceive as “painful” or “too hard” can be recontextualized by prior experiences—an effect that is harnessed by elite athletes and, increasingly, in mental health therapies (Wikipedia - Cold Pressor Test).
Emerging research also connects exercise tolerance to the brain’s central executive network (CEN), responsible for self-control and goal-directed behavior. Progressive exposure to physical stress can strengthen the CEN, thus boosting both brain health and resilience (onlinelibrary.wiley.com). By teaching the brain that discomfort does not always signal danger or the need to stop, individuals can break negative feedback loops—making steady exercise a realistic goal.
These findings come at a pivotal time for Thailand. Recent government initiatives, such as the National Physical Activity Plan and community “walk and run” events, encourage all age groups to move more. Yet uptake remains slow, particularly among working adults and the elderly. The new research suggests that psychological strategies—like exposure to manageable challenges and recalibrating one’s reference point—could complement existing public health campaigns.
Historically, exercise in Thailand has often been woven into daily life—temple fairs, traditional games, and community work in rice fields. As urbanization has distanced people from this natural movement, there is a cultural opportunity to link modern neuroscience with traditional wisdom and community-based activity, supporting new habits through both science and social ties.
Looking ahead, the global trend toward exercise “gamification,” social fitness, and mental skill-building—seen in fitness apps, neighborhood walking groups, and mindfulness-based movement—may help put these research insights into practice. Additionally, as schools expand physical education curricula, teaching students about building mental resilience alongside physical skills could equip the next generation with tools for lifelong health.
For Thai readers aiming to train their own brains to like exercise, the actionable recommendations are clear:
- Start small: Identify doable, slightly uncomfortable challenges and increase the difficulty gradually.
- Use reference points: If you complete a tough task (even something unrelated, like enduring spicy food or a cold shower), use that mental boost before exercising.
- Track progress: Celebrate and reflect on achievements, no matter how minor.
- Seek community: Exercising with friends, family, or local groups supports consistency and makes challenges feel less daunting.
- Apply Buddhist moderation: Avoid extremes. Sustainable improvement comes from consistent, realistic steps.
- Integrate movement into daily routines, drawing inspiration from traditional Thai activities and festivals.
As the lead FIU researcher concludes, stress is not the enemy but a tool for growth. “If my work helps make someone mentally stronger and more resilient, so they can have a good, long, healthy life, that would be amazing.” Thai society, facing modern challenges but grounded in rich traditions, is well poised to turn these findings into better health for all.
Sources: SciTechDaily, onlinelibrary.wiley.com, FIU News, Women’s Health, Wikipedia - Cold Pressor Test, onlinelibrary.wiley.com, CNN