Tips for making exercise more enjoyable

As previously mentioned, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term—day in and day out—with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, biking options. Here are a few activities you may find fun:

horseback riding ballroom dancing rollerblading hiking paddle boarding kayaking

gymnastics martial arts rock climbing Zumba Ultimate Frisbee fencing

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What’s more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

Family walks in the evening if weather permits. Infants or young children can ride in a stroller.

Blast upbeat music to boogie to while doing chores as a family.

Seasonal activities, like skiing or ice skating in the winter and hiking, swimming or bicycling in the summer can both make fun family memories and provide healthy exercise.

Easy ways to “sneak” more movement into your daily life

You don’t have to commit to a structured exercise program in order to be active. Think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from the entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car when possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you’re talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on. Options include jumping jacks, sit-ups, or arm exercises using weights.