When you don't like exercise

It is recommended that you do 30 to 45 minutes exercise 3 to 5 times a week to maintain good health, and anyone who has ever tried to lose weight will have noticed the importance of a regular fitness routine. But it can be hard to get started when you just don’t like exercising. Not everyone is born loving exercise- sometimes you have to work at it, but if you can identify the specific reason WHY you don’t like it, you can overcome your reservations.

Here are some of the most common reasons why people don’t like exercise, and what you can do about it…

You don’t like exercise because… It’s too hard

It can be hard to get started with a fitness plan when you haven’t done it for a long time. But it does get easier the more you do it- the trick is to push past that initial uncomfortable stage. While it’s good to be ambitious, you also need to be realistic about your current level of fitness and try not to do too much too quickly. Trying to work out at a high intensity when you haven’t exercised in a while is likely to make you burn out and feel a lot of pain- and be very discouraged from going back the next day.

So start small, and build up your strength and fitness gradually. If you want to be able to run 5km, start by going for a walk each day, and slowly add in bursts of jogging when you feel ready. Wait until you feel comfortable doing a particular exercise before you push yourself to the next level. If you feel good about what you’re doing, you’re more likely to continue doing it regularly.

Remember that doing anything is better than nothing. It doesn’t matter what you do- just get in the habit of doing a little bit of physical activity every day. Soon you’ll feel fitter and stronger and more positive about working out, and you’ll be able to build up to greater challenges.

You don’t like exercise because… It's boring

Many people find it difficult to get into a regular rhythm with exercise because they find it boring. It can be tedious staring at the time on the treadmill, or swimming back and forth with nothing to keep you entertained. But exercise doesn’t have to be boring- you just need to figure out some strategies that will make it more interesting for you.

The problem might be that you haven’t found the right sort of exercise for you yet. Keep trying different things, and you’ll find that there are some activities you enjoy more than others. Maybe you’re suited to sprinting and cycling, or maybe things like yoga and pilates are more for you. The key is to find something you like enough to do more than once, and to make it a regular habit.

But that doesn’t mean you have to do the same things every day. Mix it up a little if you’re getting to used to something. It could be as simple as changing your jogging route, or switching between cycling at the gym and riding outside. If you choose different locations, where you have different things to look at, you won’t get bored as easily.

Another idea is to combine exercise with other things you enjoy. Recruit some friends to go for a walk together, or work out in front of the TV or with music to listen to. Sometimes joining a group fitness class can help to make it seem more exciting- if you’re surrounded by energetic people, the enthusiasm is likely to rub off! You could also join a sports team and make exercise feel more like a game than a workout.

Having said all of that, it’s important to remember that the fitter and stronger you get, the more enjoyable exercise will become. So that might mean sticking out the boredom for a while, but you’ll soon get to a point where you feel positive about exercising, and might even look forward to it.

You don’t like exercise because… It leaves you too tired 

Exercise does make you tired, but it’s usually the ‘good sort’ of tired! If you feel like it really does zap all your energy, it might be worth seeing your doctor for a check up. It might just be that you’re pushing yourself too hard, too soon. You should feel tired after exercise if you’ve worked hard, but it shouldn’t leave you completely exhausted. Challenge yourself, but also be kind to your body. Start small and build up your strength and fitness gradually.

In the long term, regular exercise will actually help you to sleep better, as well as giving you more energy to complete your daily activities more easily. It can help to keep this end goal in mind if you’re struggling in the first few weeks of your exercise plan. It might hurt now- but soon you’ll be feeling better than ever. 

You don’t like exercise because… You don’t have time 

This is one of the most common reason people give for not doing as much exercise as they should. And it probably seems true- when you’ve got a million and one other things in your life, it can seem impossible to set aside your half an hour to 45 minutes three to five times a week. Firstly, it comes down to sorting out your priorities. If getting fit is something that you really want to do, you can probably find time- you might need to just rearrange some things. It might mean getting up half an hour earlier, or taking a walk at lunch time, but if you really look at your schedule hour for hour, there must be somewhere you can slot it in.

If you really are fully booked, remember that you can split up your exercise into ten-minute chunks throughout the day. So, if you get off the tram early and walk an extra ten minutes in the morning, then go for a walk at lunch time, and then walk the dog at night, you’ve fit in half an hour of walking already. Look for ways you can sneak in extra physical activity. Even small things like taking the stairs instead of the lift can make a difference in the long term- every little bit adds up!

You might also want to look into high-intensity interval training. In just fifteen minutes or so, you can get a real workout that has the same benefits of half an hour or more of moderate cardio exercise. Alternating between short bursts of intense exercise and slower recovery periods, HIIT is an increasingly popular fitness regime that can be really beneficial when you’re short on time.

You don’t like exercise because… You’re ‘too big’ to work out

A lot of people who are overweight fear that they are too big to exercise- and they’ll get started once they lose a few kilos. To an extent, this might be a good plan- but even if you’re not ready to start a full gym workout program, you should start by at least getting into the habit of some light, low-intensity exercise. This way, your body will be better prepared for when you do start a more intense fitness program, and you’ll see results much quicker.

Start by walking, or a leisurely swim. If you’re self-conscious about people seeing you, have a look for some low-impact exercise DVDs and buy some light hand-weights and do some light exercise at home. 

Work at your own pace, and slowly ease yourself into exercise- and you’ll find that it’s easier than you think. If you’re really concerned, check with your doctor, and they might be able to give you some additional strategies

You don’t like exercise because… You don’t know what to do

Gyms can be scary when you don’t really know how to exercise properly. If you’ve never really been interested in sports, getting started on an exercise program can seem really overwhelming. But it doesn’t have to be. The first thing is to decide what sort of exercise you think you might enjoy. Get information about what sort of activities would be good for achieving your aims, and try out a few different things to see what you like. Don’t be afraid to ask someone for help. You’ve probably got a friend or a sister or a co-worker who’s really into fitness- ask them for tips! Chances are, they’ll love to share their knowledge.

If you want to join a gym, it’s a great idea to have an introductory session with a personal trainer. Most gyms will offer this for free when you sign up. They’ll take you through all the different machines in the gym and show you how to use them properly, so you’ll know what to do when you come back on your own. They can also write up an exercise program for you to follow, tailored for your specific aims and goals. That way, you can be sure that you are doing the most effective exercises to get the results you want.

You don’t like exercise because… You don’t like gyms 

Gyms are not the only place to exercise. If you don’t like the atmosphere at gyms, look for exercises you can do at home, at the park, at the beach, or anywhere! It might mean investing in some equipment, like a bike, or a treadmill for your home, but there are also plenty of things you can do that won’t cost you much, if anything. Start by walking or jogging. Borrow exercise DVDs from the library.

And remember, not all gyms are the same. Have a look around at a few different ones and you might find one that you actually like. There are lots of gyms opening up that are just for women, which might be worth looking in to.

You don’t like exercise because… You’re embarrassed 

This is a very common reason- you’re definitely not alone! The thing to remember is that most of it is in your own head- people aren’t really going to be laughing at you or thinking anything bad about you. You’re taking a really positive step trying get fit, and you shouldn’t be embarrassed about that. Everyone has to start somewhere- even those fitness freaks were amateurs once.

If you can’t overcome your shyness, remember you can always exercise at home or outside in more secluded spots. Then, when you get more comfortable with working out and feel a little more confident, you might feel ready to go out and exercise where others could see you. Just start slow and do what you’re comfortable with- but do something!

You don’t like exercise because… It hurts 

You might feel sore after exercising- that’s completely normal, and it will pass once your body gets more used to working out. But if it’s happening consistently, that’s a sign that there’s something wrong, so it’s a very good idea to talk to your doctor to make sure you’re not injuring yourself. It would also be smart to consult with a personal trainer or someone who knows a lot about fitness- maybe there’s something about your technique that isn’t quite right, and it’s important that you get that sorted out before you do any serious damage to your body.

Get information about exercise safety and make sure you are minimising the risk of injury. Listen to your body and take care of yourself.

You don’t like exercise because… You don't like sweating 

If you just don’t like to sweat, you can still exercise- you might just need to choose different types of exercise. Swimming is a great one, or any other sort of water activity. You could try water aerobics, or even walking in water, or something more adventurous like surfing or water polo.

Or, if water’s not your thing, try lower-impact exercises like yoga and pilates- you can still get a good workout, while reducing the amount of sweat.