It’s no secret that many people hate to exercise. The reasons are as varied as our fingerprints. Major hurdles include discomfort, genetics, social influences, and unexpected physical reactions. Recognizing and overcoming these barriers is the best way to develop a healthier relationship with exercise.
Understanding why we shy away from exercise empowers us to confront our aversion head-on. The first step toward transformative change is to recognize personal barriers, whether from past negative experiences, social pressures, or our genetic makeup. Engaging in enjoyable activities, whether brisk walking, dance classes, or yard work, can revolutionize our view of fitness.
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The Real Reasons Behind Exercise Aversion
For some, it’s the discomfort and intimidation of setting foot in a gym, feeling out of place amidst seemingly perfect bodies.
Others might find their genetic makeup whispering tales of aversion, making every step on the treadmill feel like a journey against their nature.
Then there are those unexpected physical reactions—like exercise-induced nausea—that ambush even the most determined efforts.
Social influences and the evolution of cultural messages about fitness also play roles, nudging us towards or away from an active lifestyle.
Breaking down these barriers is a great way to learn to love exercise, and there are many ways and different approaches.
Breaking Down the Barriers
Overcoming the dread of exercise means finding enjoyable activities that make you feel good and setting realistic goals to keep you motivated.
Seeking professional guidance from a certified personal trainer who can tailor a routine that fits your fitness levels and preferences may be the best thing to get you moving.
You can also start exercising at home by trying inexpensive beginner exercise equipment.
Social support can make our exercise journey much more fun and effective. You don’t have to be a lone wolf!
So, consider joining a group class or making a pact with a friend to ensure you’re not doing it alone. Together, you can turn exercise from a chore into a rewarding part of your daily routine.
Explorer’s Guide to Fitness: Discovering Your Path
Seeing exercise as an adventure opens up a world where your fitness levels and lifestyle choices lead the way.
Whether you’re a morning person brisk walking to the rhythm of your favorite music or a social person who might find engaging in a group dance class is a better fit, there’s a form of exercise that’s a perfect fit for you.
From the high energy of aerobic exercise to the calm focus of tai chi, the array of physical activities available means you can tailor your exercise routine to suit your unique likes and tastes.
The best exercise habit is the one that fits seamlessly into your daily life, contributing to your overall health without feeling like a chore.
3 Tips Not to Hate to Exercise
I suspect you already know that over half of adults >18 don’t get enough exercise. You probably are one (I was one, too).
But, deep down, I think you like the idea of exercise and even want to exercise.
Sometimes, in the right mood, you can even pretend to like to exercise.
But what if you hate exercise badly (maybe as much as you hate vegetables?), but you know you need to get moving?
You can get started (and hopefully dislike exercising a little less) by making these three decisions.
The secret? It’s less about liking to exercise and more about finding an activity you enjoy.
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Choose Your Type of Exercise
Do you remember having fun as a kid? If now is your first time thinking about this, call up your memories of attending the fitness center for your exercise program in your youth.
What? Can’t you remember?
No, you didn’t forget.
Youths disguise exercise as having fun!
Do you remember these physical activities from the elementary school playground, in high school or at home, and maybe even from family vacations?
- A recreational sports team
- Hanging out with friends
- Playing tag or other games
- After school events
- Seasonal activities like swimming in lakes or sledding
- Climbing on rocks
- Running on the beach
- Playing hide and seek in the cornfield (or is this just me?)
- Climbing up the ladder in the hay mound (ok, maybe just me again?)
- Just having fun and clowning around
What about doing fun things with your family? Do anything on vacation? Maybe:
- Surf
- Ride on a boogie board
- Swim
- Snorkle
- Scuba dive
- Ride horses
- Hike
- Climb up rocks
- Climb trees
- Dancing to music
Decision #1: Remember Your Favorite Type of Movement
All of those activities count as exercise! So, think about all of the different exercises that you did.
If you hate exercise, select an activity for fun and enjoyment rather than doing one solely for exercise.
Write them down.
I’ll wait…
Ok, secondly, think about those memories and ask yourself these questions:
- Which of these activities were my favorite(s)?
- Why?
- Was I more involved and satisfied in team sports and activities or independent activities?
- What did I enjoy most about those activities?
- How did those activities make me feel, and do those memories still elicit those feelings?
Take the list of activities, answers, thoughts, or emotions and choose your top 3 favorites.
Finally, ask yourself: Can I still physically do that activity? (How about doing it in a modified way or at a less vigorous physical activity level?)
With a little adaptation, you CAN find ways to do many of the things that you genuinely enjoyed in the past. Consequently, finding something that you enjoy doing is a good way to start, stick to, and love an exercise!
Tips to Make an Exercise Routine Awesome
There is more to exercise than just…well, exercising.
It should also be a form of stress relief.
But to obtain relief from stress and improve your mental health, you need to do things that reduce your tension, not increase it.
That might sound silly, but it’s not. It’s crucial to enjoy and continue to do what you do.
So, ask yourself these questions about your stress management.
Do I find stress relief:
- Only when I’m alone, with another person/friend, or in a group of strangers?
- With quiet, loud, or no music?
- When an instructor is encouraging me to work harder?
- Or do I prefer setting my own goals & pace?
Do I like:
- Progressing slowly or quickly?
- Competition?
Decision #2: If you hate exercise, be honest about what you enjoy.
Consider what is truly enjoyable and what is just another source of stress.
If you know that being in a room full of strangers with loud music in the background and a leader motivating you to pedal faster will give you stress (and not the motivation to do better), then that exercise is not a good fit for you right now.
For example, a group cycling class isn’t a good first pick.
On the other hand, if the thought of learning ballet dancing or how to do the tango with a private teacher sounds like heaven, do that. Dance lessons count as exercise.
To stick with it, choose something you enjoy, which will be your stress reliever…not a stress-causer.
Exercise Can Start Small. Tiny. Even Minuscule.
If you’re not getting much exercise now and have never been a regular mobile person, expecting to train for a full marathon next month is a bit unrealistic.
And has a high failure risk.
So start moving by doing something you like. Or at least do something you don’t hate.
Like walking, most people can start by walking around the block.
On the other hand, if you find running enjoyable and relieves your stress, start!
But start small.
Aim to run for a few minutes, 2-3 times a week. After a week or two of running at that pace, go for more extended periods.
A few weeks later, maybe then start to train for a 5K. Then, after you complete the 5K, slowly progress towards a slightly larger goal.
This method creates an early win. Whatever the exercise or movement, you must start with a quick win to keep building momentum and motivation. Even 10 minutes a day is a great success!
Use Kindness
If you hate exercise, make exercise goal #1 super easy to meet. Then, continue to be realistic with goals. (Don’t compare your journey to another person’s journey!)
In the same vein, celebrate your first win.
Decision #3—Be kind to yourself.
Don’t look at anyone else and compare your first win to someone else’s middle or end win.
Comparison kills your joy.
Every. Single. Time.
Personalized approaches to exercise, tailored to fit our unique lifestyle and fitness levels, are not just more sustainable; they’re enjoyable. And there’s good news: as we weave physical activities into a regular habit, we unlock many health benefits.
From bolstering cardiovascular health, weight loss, and disease control to enhancing mental well-being, the long-term impacts of regular physical activity stretch far beyond a healthy glow.
To sum up, exercising for wellness is about finding an activity that you enjoy AND that fits well with your personality, abilities, and lifestyle preferences. These tips will help you find activities you want and then stick to a regular exercise schedule.
If you hate to exercise, change your life by making your first decision. If you haven’t made your list of activities from your youth, do it right this second. Heck, you might even remember something you miss doing!
And wouldn’t that be fun?
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Originally published March 9, 2018
Be sure to grab your FREE Self-care Starter Guide! Lisa Kimrey is a 33-year veteran registered nurse (RN), speaker, and author of the Bible study, The Self-care Impact: Motivation and Inspiration for Wellness. At Mylifenurse, Lisa combines her nursing expertise with Scripture-based encouragement to show readers who serve and care for others how to begin and maintain their self-care journey – without feeling guilty or overwhelmed – to feel happy, healthy, and rejuvenated.