Can't stick to exercise? Your personality may be to blame – the best workouts for 5 key types
Doing something that doesn't match your personality, however, could see you fall off the wagon much quicker.
1
In research, scientists often use the Big 5 personality types.
They are:
Conscientiousness: This describes someone who is responsible, careful, and goal- and detail-oriented. They have high impulse control and tend to be organised
Agreeableness: This describes a person who is respectful, compassionate, trusting and tries to avoid problems. They tend to be more cooperative and are helpful
Neuroticism: This describes someone who gravitates toward unsettling emotions, such as anxiety and depression. They get upset easily
Openness: This describes a person who is open to new experiences and curious about the world. They are creative and happy to talk about abstract ideas
Extraversion or Extroversion: This describes someone who seeks excitement and is active and highly sociable. They are talkative, have a lot of emotional expressiveness and are energised around others
University College London (UCL) recruited 132 volunteers, of which 86 people finished the study.
They were put on an exercise programme for eight weeks in which they did three weekly cycles of varying intensity, and one bodyweight strength workout.
Participants' benchmark fitness levels and stress were assessed at the beginning of the programme.
During the exercise programme, participants were asked to rate their enjoyment of each exercise session, before having their fitness level tested again once the programme had been completed.
Researchers found extroverts tended to enjoy high intensity workouts - i.e short bursts of activity with short rests between, usually over a shorter workout.
Those with strong neuroticism, which measures emotional stability and the tendency for anxiety or mood swings, preferred bursts of activity rather than prolonged intensity.
They also preferred not being monitored or recording their heart rate, which suggests they prefer to exercise alone or with independence.
Professor Paul Burgess, an author of the study from the UCL Institute of Cognitive Neuroscience, said: 'We found that people who scored more highly in the neuroticism personality trait showed a particularly strong reduction in stress when they undertook the fitness training recommended in the study.
"This suggests that there may be particular benefits in stress reduction for those with this trait.'
Conscientious people tend to have a well-rounded fitness level - scoring higher on tests.
They didn't have more enjoyment for any form of exercise, which the researchers suggested meant that they are driven by the positive health outcomes, rather than enjoyment of exercise. They may have stuck to the programme because it was 'good for them'.
People who were high in the agreeableness trait enjoyed the easy long rides in the exercise programme and openness predicted less enjoyment of HIIT rides and threshold rides (moderate intensity over a long period). But these effects were not strong.
Dr Flaminia Ronca, of UCL's surgery and interventional science and the Institute of Sport, Exercise and Health (ISEH), said: 'We know that the global population is becoming increasingly sedentary.
'You often hear about people trying to become more active, but struggling to make lasting changes.
'We found some clear links between personality traits and the type of exercise the participants enjoyed most, which I think is important because we could potentially use this knowledge to tailor physical activity recommendations to the individual.'
In the paper, published in Frontiers in Psychology, the researchers concluded that the most important thing people can do to improve their activity levels is to find something that they enjoy, which will make it more likely that they'll stick with it.
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of 'moderate intensity activity' a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
BBC News
18 minutes ago
- BBC News
Lampard: Poor Essex mental health care cited in NHS 10-year plan
Mental health services where more than 2,000 in-patients died between 2000 and the end of 2023 have been cited in the government's 10-Year Health Plan as an example of poor practice, a lawyer told a Lampard Inquiry into the care of patients saw counsel Nicolas Griffin reference the government's comments, acknowledging systemic and avoidable harm in mental health services, including in health plan cites issues like toxic culture, incompetent leadership, rampant blame and a lack of fourth public Lampard hearing will focus on evidence from bereaved families over the next two weeks. The majority of mental health services in Essex are now run by Essex Partnership University NHS Foundation Trust (EPUT). Independent lawyer for the inquiry, Mr Griffin, told the hearing that personal testimonies would guide its investigations into any systemic failings."The Inquiry is aware that many families and friends have through their experiences sadly become experts in various different areas of mental ill-health, care and treatment," said Mr Griffin."It values that knowledge and intends to liaise with families engaging with the Inquiry and their representatives in relation to the investigation of systemic issues where relevant in each case."He said key themes found in relatives' statements included accounts of inadequate care, poor communication, unsafe environments, and a lack of accountability. Mr Griffin said the inquiry had also been monitoring recent deaths and inquests, including the 2021 death of Elise Sebastian under EPUT inquest jury at Essex Coroner's Court concluded that "poorly administered observations" contributed to the 16-year-old's - which runs the unit - and chief executive Paul Scott apologised to Elise's Griffin said further deaths in mental health settings in 2024 and April 2025 "may point to serious and ongoing issues in Essex". He said coroners had - or were expected to - issue Prevention of Future Deaths Reports, highlighting ongoing systemic issues. Mr Griffin told the hearing in London that the inquiry remained committed to establishing accountability - with staff names including those of junior staff generally could apply for their names to be withheld in line with relevant law and the inquiry's protocol on restriction orders, said Mr Griffin. The independent statutory Lampard Inquiry previous hearings were held in September and November 2024 and May 2025. In response to the government's criticisms of its health plan, Mr Scott said: "As the Inquiry progresses there will be many accounts of people who were much loved and missed over the past 24 years and I want to say how sorry I am for their loss."All of us across healthcare have a responsibility to work together to improve care and treatment for all and to build on the improvements that have already been made over the last 24 years." Follow Essex news on BBC Sounds, Facebook, Instagram and X.
Daily Mail
38 minutes ago
- Daily Mail
Sit or squat? Scientist reveals why it's actually WORSE to hover over a public toilet
When nature calls and a public toilet is the only choice, the hygiene levels can often be pretty grim. But while it might be tempting to try to hover above the dirty seat, scientists say this is a bad idea. Dr Primrose Freestone, a clinical microbiologist from the University of Leicester, says that you should always sit down, no matter how unclean the seat might appear. Writing on The Conversation, Dr Primrose says: 'Squatting may actually cause injury or increase the risk of infection.' While squatting, the muscles in the pelvic floor, glutes, back, abs, and hip rotators are working hard to prevent you from falling down. The resulting tension in these muscles, collectively known as the pelvic girdle, prevents urine from freely releasing. This causes incomplete emptying of the bladder, which leads to increasing frequency and urgency of trips to the bathroom. In extreme cases, Dr Primrose warns that this could even lead to an increased likelihood of bladder infection. The pelvic floor is a layer of muscles that spans the base of the pelvis and supports the organs. When people urinate, the pelvic floor works to support the bladder and ensure that the process doesn't require too much strain. But when you are squatting, the pelvic floor and surrounding muscles are already tense. Brianne Grogan, a women's health physical therapist, says: 'This pelvic girdle tension makes it difficult for urine to flow easily, often requiring you to push or 'bear down' slightly to make the urine come out quickly. 'Frequent pushing or bearing down to urinate can contribute to pelvic organ prolapse.' This can be especially problematic for women who are more susceptible to pelvic floor disorders, particularly following pregnancy and childbirth. That means you should always try to avoid hovering in a half squat while peeing. If you are still worried about the risk of getting sick from sitting on a dirty toilet, the experts say there is no reason to be concerned. Dr Primrose says: 'Developing an infection from your bottom sitting on a toilet seat is very unlikely, as most intestinal diseases involve hand-to-mouth transfer of bacteria as a result of faecal contamination of hands, food and surfaces. 'Human skin is also covered by a layer of bacteria and yeast which functions as a highly effective protective shield.' That means there is no need to squat over the toilet in the first place. The far bigger worry should be touching surfaces in the toilet with your hands. When we flush a toilet, a plume of tiny liquid droplets containing bacteria and faecal matter, invisible to the naked eye, is violently ejected. Studies have shown that this plume of matter can travel up to five feet (1.5 metres), covering everything that it touches. That includes door handles, the toilet lid, toilet paper holders, and even your phone, which can end up coated with a layer of faecal matter and bacteria. Those include E. coli, which can result in nasty diarrhoea and stomach cramps, and Pseudomonas, which causes infections in the blood and lungs. Your phone is a particularly big infection risk for the 75 per cent of people who use their phones in the toilet. You should give your phone a regular clean with a 70 per cent alcohol wipe or a mild soap and water mixture to ensure it doesn't become a bacterial breeding ground. However, the most important thing you can do is to thoroughly wash your hands and try not to touch any surfaces like taps or soap dispensers with your bare hands. Dr Primrose says: 'It is advisable when hand washing is complete, to leave the tap on while you dry your hands - and then to use a clean paper towel to turn off the water.' Aerosol droplets containing urine, faeces and vomit stay in the air for up to 20 seconds Tiny droplets carrying traces of urine, faeces, vomit and viruses float into the air at mouth-level after a toilet is flushed, a 2021 study warned. It showed that tens of thousands of particles are spewed into the air by a flush and can rise several feet above the ground. Droplets were spotted floating around five feet (1.5m) in the air for more than 20 seconds, with researchers pointing out this poses a risk of inhalation. Small droplets and aerosols are so light they can float around in the air on tiny draughts, before settling on a surface. Researchers say that they can also act as vectors for diseases. SARS-CoV-2, the virus which causes Covid, for example, has been found alive in human faeces. Therefore, scientists warn that flush-propelled particles from an infected person's faeces could float into the air, be sucked in by a passer-by, and infect them.
The Independent
an hour ago
- The Independent
Jury retires in inquest into death of boy who had allergic reaction at school
Jurors in the inquest into the death of a five-year-old boy who had an allergic reaction and collapsed at school have begun their deliberations. An inquest at Peterborough Town Hall heard Benedict Blythe, who was a reception pupil at Barnack Primary School in Stamford, Lincolnshire, died in hospital on December 1 2021 after he vomited twice and went into cardiac arrest. The jury heard that the boy, who joined high-IQ society Mensa aged four, was asthmatic and allergic to milk, eggs and some nuts. His medical cause of death was found to be food-induced anaphylaxis. Area coroner for Cambridgeshire and Peterborough Elizabeth Gray told jurors they 'may not record' that the allergic reaction was a response to the gingerbread biscuit Benedict brought from home and ate at break time, the dairy-free advent calendar chocolate he ate before school, or his usual breakfast which he ate with oat milk that morning. She told the jury: 'You must decide the case solely on the evidence you see and hear in court. 'Please do not speculate, do not use the benefit of hindsight. You must not allow yourselves to be influenced by any emotional reaction to the case.'
