WHAT TO DO WHEN YOU DON’T LIKE TO EXERCISE?

For anyone trying to live a healthier lifestyle or lose weight, there’s no denying that exercise is considered a KEY step in that process. In fact, some may argue it’s THE most important step to getting healthy and staying fit.

But for some, like ME, I’m not into exercise. I may go for walks. I may stretch when I’m sore and tight. I might even bike or swim when it’s for fun. But I have to FORCE myself to get in any movement that is considered exercise (any movement outside of pleasure, fun, or relaxation).

There are tons of reasons people don’t actually like exercising – bad experiences in the past (body shaming), pain (injuries or illness), discomfort (difficulty breathing or getting sweaty), exercise feels like a chore or punishment, or you just don’t identify as an exercise-type.

And although exercise is great for your body, not everyone gets the “rush” from exercising like some people do. I can personally say that I have NEVER had the “runner’s high” – the rush of endorphins from a tough workout session/running. I’ve been relieved when it’s over, I’ve been proud that I made it through a workout, and I’ve felt more relaxed after the fact, but I’ve never had that rush or “hit the zone” during exercise.

But even if you’re like me and don’t get the same enjoyment as others from exercising, there are still ways to make exercise feel less like torture and more bearable – even enjoyable.

Stop Thinking of it as Exercise. 

If exercise feels impossible and awful, then stop. Don’t do it. The more you push or guilt yourself into doing it, the less likely you are to do it. Contradictory to that, the more you try NOT to move, the more you want to. Take note of when you’ve been inactive for a while and you feel like you need to stretch or move around. Those are the times to take advantage of getting more movement in, without “forcing” yourself into it. See what feels good and build on it.

Start Thinking of it as Movement. 

As mentioned above, getting more MOVEMENT into your day may be way easier for you, mentally and physically, than trying to block out a certain amount of time for exercise and pushing for a specific intensity. I’m really big on pacing while I talk on the phone, like, all the time. I also like listening to music and dancing around while I’m cooking – no judging! And it’s also important to work on the idea that EVERYTHING COUNTS. Mowing the lawn, doing the dishes, taking out the trash, shopping for groceries. Even drinking extra water so you have to go to the bathroom more often can count as more movement. And the more you look for ways to add movement without it feeling like exercise, the more likely you are to keep at it.

Break It Up. 

Again, building on the Everything Counts concept, break up the time you spend “exercising” into smaller chunks. Take a five-minute walk. Dance around the kitchen. Throw some squats or lunges in while waiting on the microwave. Mop your floor and scrub the bathtub. You’ve done 25 minutes of movement. Or, if you’re wanting to exercise for 30 minutes per day, try it in sections of 5 minutes 6 times, 10 minutes 3 times, or 15 minutes twice.

Start Experimenting. 

There may be some activity out there that you really love, you’ve just never done it before. I discovered in my mid-20’s that I love water aerobics. I would be in the pool every day if I was closer to a facility that had one (I live in a rural area). But trying something, even for just 10 minutes, could lead to the discovery of an activity that works great for you. Or you can go back to something you used to love. If you used to love playing tennis, but haven’t done it in years, maybe it’s time to take the kids to the tennis court and play around for a little while. You might even try creating a list of all the activities you’ve considered before, and going thru them one by one (again, 10 minutes of trying and then STOP if you don’t like it) to see if anything sticks.

Have Reasonable Expectations. 

Even after you’ve tried every form of movement or exercise on the planet, you may never LOVE it. You may like it, you may tolerate it, you may do it out of determination or obligation, but it might never become something you look forward to every day. THAT’S TOTALLY FINE! If you find something you can stand that’s keeping you moving and doesn’t make you hate your life, that may be enough.

BE NICE TO YOURSELF! 

Number one reason people give up on exercise/nutrition/weight loss/health – they are too hard on themselves. We have these unrealistic ideas about how much we SHOULD be doing, and for many people, anything less than that is unacceptable. They berate and criticize themselves for “dropping the ball”, get discouraged, and give up. DON’T DO THAT! Give yourself some grace and recognize it takes time to figure out what works for you, your family, your schedule, your LIFE!

Even if you’re not an avid exercise fan, there are ways to stay active or increase your movement without feeling like it’s torture. It might take a little experimentation, and a little time, but it’s entirely possible to be physically active and present in your life.