“I admire those who have a passion for exercise, but I can’t seem to find that same love for it.” My friend Anne, with her perfectly poured pint in hand, echoes my sentiments.

“I’m just a beer gal,” she confesses. “Exercise doesn’t interest me at all. Beer is my thing; it’s who I am.”

Like many of us, Anne knows the importance of physical activity, yet it simply doesn’t appeal to her. Going for a run and actually enjoying it? That sounds like an alien concept to her. The gym? No thanks.

We often hear coaches, doctors, and fitness enthusiasts extolling the benefits of exercise: It makes you feel good! It’s rewarding! It’s necessary!

But let’s be honest, exercise can be an acquired taste—like a triple hopped IPA. While some may love it from the first sip, others learn to appreciate its benefits over time.

And then there are those who simply do not enjoy it.

And that’s perfectly alright.

Not everyone has to love exercise; disliking it does not make someone less moral or lazy. It all comes down to personal preference.

While it’s true that exercise has numerous benefits, it can be difficult to engage in when you don’t enjoy it. This is a common struggle.

Even though I’m a coach, I’ve often struggled with this myself.

In this article, I share five strategies and some practical tips that will assist you in overcoming any resistance towards exercising.

Doesn’t everyone LOVE exercise?!

To all my fitness enthusiasts out there, I have a few words for you. When we’re truly passionate about something, it can be hard to understand why not everyone shares that same passion.

However, there are many valid reasons why someone may not enjoy or prioritize exercise.

For example…

• Previous negative experiences: If your memories of fitness involve being the last one picked for teams, getting hurt during a game of dodgeball, or feeling judged at the gym, it’s understandable why you may prefer to sit on the sidelines (or avoid physical activity altogether).
• Pain: Exercise can be uncomfortable or even painful for some individuals. It can worsen chronic pain, exacerbate injuries, or aggravate existing health conditions.
• Discomfort: The sensation of movement, heavy breathing, and sweating may not be enjoyable for everyone. Additionally, those who have larger bodies or disabilities might find traditional workout equipment and group classes inaccessible to them. This can lead to feelings of discomfort and being excluded.
• Perception: When someone sees exercise as a task, punishment, or a way to push themselves beyond their limits (the “no pain, no gain” mindset), it can discourage them and make them want to avoid it altogether.
• Identity: There are individuals (such as my friend Anne who loves her beer) who may feel put off by intense fitness culture. They don’t want to be labeled as a “gym enthusiast” or join a group that is too focused on one type of exercise—they have other interests and priorities.

It’s important to acknowledge these different perspectives and challenges when it comes to fitness.

Let’s strive towards creating an inclusive and welcoming environment for everyone in the pursuit of a healthier lifestyle.

Can physical activity bring happiness?

Engaging in physical activity can release endorphins—commonly known as “runner’s high”—and contribute to mental wellbeing.

However, this rush of hormones is not always guaranteed.

Individual reaction to exercise can differ.

Endorphin response can be tricky to measure, so there’s a lot we don’t know.

Keep in mind that the feeling of a “runner’s high” can differ from day to day. Just because you may experience an endorphin rush one day, doesn’t mean it’ll happen every time you go for a run.

So, don’t expect to always feel that same amazing sensation just by pushing yourself harder during your workouts.

However, if you do experience it, consider it a bonus!

Strategy #1: Give up on trying to exercise

Yes, it may sound counterintuitive, but hear me out.

If exercising feels like an impossible and unpleasant task, the best approach might be to remove it from your mind completely.

Here’s why:

Firstly, the more you resist against something, the stronger that resistance becomes. Instead of forcing yourself to exercise, try taking a step back and see if your motivation naturally increases.

Also: It’s important to remember that you don’t have an obligation to exercise. Yes, it has its benefits, but ultimately you are in control of how you spend your time and energy.

That being said, if you still want to incorporate movement into your life without any pressure or expectations, here are some helpful tips for doing so.

Consider other ways to improve your health

Instead of solely focusing on one aspect of your health that you feel you need to improve, try considering other ways to boost your overall wellbeing.

It’s common to become fixated on our perceived weaknesses, but this narrow focus may cause us to overlook simpler and less stressful opportunities for growth.

Even if you are unable or unwilling to engage in physical activity, there are still plenty of alternative paths towards improving your health.

You can invest time and energy into enhancing your sleep quality, managing stress levels, or nourishing your body with proper nutrition.

Exercise is just one piece of the puzzle when it comes to maintaining a healthy lifestyle.

With so many options available, what stands out to you as the most appealing approach? Consider making that a primary focus for now and see where it takes you on your journey towards better health.

Strategy #2: Aim for “movement” rather than “exercise”

Many people think they have to jump right into intense training for a marathon or lifting heavy weights, but you don’t actually need to train to reap the benefits of movement.

Simply moving throughout your day can also be beneficial.

Don’t worry about finding large chunks of time dedicated solely to exercise. You can incorporate movement into your daily routine by taking small actions here and there, such as walking to the water cooler or doing household chores like emptying the dishwasher or mowing the lawn.

You can even make it fun by goofing around with your kids!

Research has shown that treating exercise as a fun activity rather than a chore may help you avoid indulging in unhealthy treats after working out, preventing any potential calorie burn from being negated.

So instead of focusing on formal exercise, focus on simply moving more throughout your day. It may feel more accessible and less intimidating.

Need some ideas? Here are some tips to get you started.

Try to find small ways to increase your daily movement

For instance, why not walk around while you brush your teeth?

Maybe take a quick stroll around the block after taking out the trash or extend your dog’s walk for a few extra minutes.

Look for opportunities to incorporate more physical activity into tasks that are normally sedentary.

Don’t be afraid to embrace activities that may not seem like traditional exercises but still involve movement

Many of our hobbies can actually serve as a form of exercise.

For example, if you love reading, try walking to the library instead of driving or browse through a bookstore on foot.

If painting is your thing, challenge yourself by working on a larger canvas that requires standing and using bigger arm movements.

And if you’re someone who enjoys shopping, opt for strolling through the mall or local shops rather than making online purchases.

And let’s not forget about indulging in some beer-related activities, like brewery tours or walking to the beer store instead of driving.

Every little bit of movement adds up and can make a big difference in improving your overall health and well-being. So don’t be afraid to get creative and have fun with finding new ways to stay active!

Adopt an “everything counts” mindset

Take a moment to reflect on your daily actions and recognize how they’re positively impacting your overall wellbeing.

Strategy #3: Opt for simplicity

To fully enjoy the advantages of physical activity, it’s possible that you may not need as much as you think.

The CDC Physical Activity Guidelines state that adults should aim for 150 to 300 minutes of moderate-intensity exercise per week (or 22 to 43 minutes per day).

For those with busy schedules, meeting these guidelines is also achievable by doing 75 minutes of vigorous-intensity exercise per week.

Remember, any form of movement counts towards your overall activity level.

#4: Experiment with different activities

If you’re looking to increase your physical activity—and find something that you enjoy—it’s important to be open-minded and willing to try new things.

This may involve trying some activities that you may not initially like. However, there are ways to make the process of trying new things more enjoyable (or at least not terrible).

Some ways to do that:

• Look at activities you used to enjoy (for example, as a kid)
• Create a jar and on separate sheets of paper write down different forms of movement. When looking for an idea for movement, draw a card.
• Try YouTube. Give yourself 10 minutes of any form of movement you find there. One of my favorite accounts on YouTube when I’m feeling lazy is grow w/jo.

#5: Manage your expectations

Here are some ways you can shift your perspective and make exercise more enjoyable and less intimidating:

1. Let go of the pressure to be a fitness fanatic. It’s okay if you don’t have the latest workout gear or follow every trend—just find something that works for you.
2. Remember that movement is for everyone, regardless of age, gender, or lifestyle. Don’t feel like you have to conform to a certain body type or fitness level.
3. Drop the idea of perfection and embrace imperfection. You don’t need six-pack abs to be healthy and happy.
4. Find activities that bring you joy, not just ones that guarantee fast results. Whether it’s dancing, hiking, or playing a sport, choose something that makes you feel good.
5. Be patient with yourself and celebrate small victories along the way. Progress takes time and there will be setbacks, but it’s all part of the journey.

By adjusting your expectations around exercise, you can make it a more positive experience and focus on the fun rather than the pressure to conform to fit into a certain fitness culture.

Give yourself grace

Years ago, a friend and I had made a pact to start working out together. As it turned out, we approached our fitness journey in very different ways.

On my end, I’d leave myself little notes of motivation the night before, hoping to kickstart my day with positive thoughts like “You are a badass.”

But my friend took a tougher approach. Every morning she would wake up and tell herself, “Get up you lazy bum. That weight isn’t going to lose itself.”

Who do you think actually followed through and made it to our workout?

Spoiler alert: It was me.

This story isn’t just an isolated incident.

In fact, after speaking with several other coaches about what causes clients to give up on their fitness goals, they all agreed that self-criticism and negative self-talk were major factors.

Even research supports the idea that being kind and supportive towards yourself is directly related to healthy behaviors such as eating well, exercising regularly, getting enough sleep, and managing stress effectively.

So let’s ditch the harsh words and start treating ourselves with kindness on our fitness journeys!

It’s logical: If you’re constantly being hard on yourself, it’s unlikely that you’ll enjoy whatever it is you’re doing. So, pay attention to the way you talk to yourself.

Aim to be gentle and supportive, and don’t forget to pat yourself on the back for even the smallest accomplishments.

You could even try leaving a sweet note for yourself. It might sound cheesy, but trust me, it can make a big difference.

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