Exercise ideas for people who hate exercise

If the thought of exercise makes you groan, you’re definitely not alone. For lots of people, traditional workouts can feel intimidating, boring or simply unrealistic alongside everyday life.

The good news is that being more active doesn’t have to mean forcing yourself through workouts you hate. Small, enjoyable ways of moving your body still count and they can make a real difference to your energy, mood and wellbeing.

Rethink what ‘exercise’ actually means

Many people think exercise just means going to the gym, lifting weights, going on a run or playing high intensity sports. However, there are plenty of ways to be active that don’t involve fixed schedules, weekly commitments or gym memberships.

Simply focusing on moving more counts even if you’re at home or don’t have any exercise equipment. Going for a brisk 10-minute walk every day can have lots of health benefits and is an easy way to incorporate more exercise into your routine. Choosing convenient and simple ways to move more makes it easier to stay consistent, which is the most important thing.

Exercise ideas for people who hate exercise

1. Go on a ‘no pressure’ walk

If you find jogging or running to be a bit too stressful or intense, try going on a walk with no expectations attached.  Forget pace targets, step counts or how far you should go. This is simply about walking and enjoying nature or exploring new areas. You could put on a podcast, listen to music or immerse yourself in an audiobook as you stroll. Getting some extra steps into your day is a great way to stay active.

2. Try movement that doesn’t feel like exercise

There are many ways to trick yourself into enjoying ‘exercise’ because it won’t feel like exercise at all! This is especially great if you find yourself spending hours sitting down most of the day; looking for small ways to get up and active counts towards your exercise goals.

With the weather getting warmer, why not spend time doing some gardening? Or try your hand at low intensity sports that’ll keep you on your feet, like bowling and mini golf. If you’re watching TV and the adverts come on, remind yourself to get up and stretch until your show returns. Sometimes the easiest way to move more is to stop thinking of it as ‘exercise’ altogether. The goal doesn’t have to be sweating through a workout, it can simply be finding more ways to move naturally throughout your day.

3. Start small and simple

It’s important to stay consistent and the best way to maintain a new exercise routine is to start slow. Moving more for five to ten minutes is better than nothing, so starting there and building up confidence through achievable goals will allow you to gain momentum. This could look like walking to the shops instead of taking a car, standing during a phone call instead of sitting down or choosing to take stairs instead of the escalator while commuting. When you feel like these moments have becoming incorporated into your routine, you can start to do a little more every day.

4. Make it social

For some people, moving more feels much easier when it doesn’t feel like a solo task. If you feel like you need that extra bit of motivation, joining a walking group or beginner-friendly classes might be what you’re looking for. You can even try our LiveWell Finder, making it easy to discover activities and classes near you that’ll help you get more active.

5. Choose activities you actually enjoy

One of the biggest reasons people struggle to stick with exercise is because they force themselves to do activities they genuinely dislike. If you hate running, you do not need to become a runner. The best kind of movement is usually the kind you don’t dread doing. For example, if you prefer calmer activities, you can try gentle yoga or swimming. Enjoy being outdoors? Walking trails, gardening or cycling might be a better fit. It’s all about finding out what you like to do.

6. Focus on how you feel afterwards

Exercise doesn’t have to be about changing how you look. For many people, the biggest benefits are how movement makes them feel day to day. Even small amounts of activity can help you:

• Feel less stressed.
• Improve your mood.
• Sleep better.
• Boost your energy levels.
• Clear your mind.
• Feel more accomplished or motivated.

You don’t need to finish an intense workout to experience those benefits. Sometimes a short walk, a stretch or simply getting out of the house can make a noticeable difference.

Need more support or information about moving more?

You don’t have to do it alone. At LiveWell Dorset, we’re here to help you make healthy changes to your lifestyle. We offer free, friendly and non-judgemental support to help people build healthier habits at their own pace. Whether you want help getting more active, improving your wellbeing or simply finding realistic changes that work for you, support is available. Register with us today or contact our friendly team for more information.

Further reading

• How to make exercise a habit
• How to start exercising when you haven’t worked out in years
• Seven of the best river walks in Dorset