This article was reviewed by Mike Bohl, MD.
For the past decade or so, I’ve genuinely enjoyed going to the gym. I know, I know… I’m rolling my eyes at myself right along with you. Figuring out how to make working out fun isn’t always easy, but I can tell you how I did it.
Growing up, I didn’t exactly have the best relationship with exercise. This is partially thanks to my preference for lounging with a good book or cackling with pals while indulging in delicious food (my eternal ”this and yap” scenarios).
But it’s also because I was self-conscious in public from an early age, especially when my body was involved. Chalk it up to my middle school PE class, which, for whatever reason, didn’t have us changing into gym clothes. I had to run the dreaded mile in a regular bra — not ideal for anyone, but especially distressing for a busty 13-year-old.
Needless to say, exercise and I were not friends. I avoided it as much as I could.
But as I’ve grown older, I’ve come to understand the importance of getting my heart rate up. And over time, I’ve learned to make exercise more enjoyable.
As for the infamous ”runner’s high?” Well, decades later, I still don’t know her, try as I may to chase her on the treadmill. I’m not a naturally gifted athlete by any stretch of the imagination. But I can confidently run a couple of miles at a decent pace, and I’ve worked hard to make exercise feel like a positive — dare I say, fun — part of my everyday routine. ~ Growth ~
So, ahead, I’m sharing how I made exercise feel fun instead of like a chore. I’m also offering science-backed tips that might help if you’re in the same boat and looking for motivation to work out.
Image Credit: Ridofranz / iStock.
I focused on simple exercises
Research shows that enjoyment is the primary reason people stick with a new physical activity routine. Translation: Making workouts fun is a great way to stay motivated and meet your goals.
For me, the first step was finding an exercise routine that didn’t intimidate me. That meant finding a no-fuss, casual gym and sticking with a simple machine I could figure out quickly (hello, elliptical).
Whether it’s jogging in a scenic park or sticking to the simplicity of the track, the key is choosing a place and activity where you feel comfortable.
Image Credit: Liudmila Chernetska / iStock.
I found friends and communities who motivated me
I’ll admit I haven’t always been crazy about workout classes — especially ones led by intimidating instructors who remind me of the aggressive volleyball coach from my adolescence.
But a few years ago, I decided to give them another try. I reached out to a few friends who loved going to classes after work and asked if I could tag along. I figured I would build up my confidence until I felt ready to go on my own.
After a few sessions, I realized having a support system made a big difference for me. We’d catch up before and after class (and share a few laughs during), which made the whole experience way more fun. It’s amazing how much easier it is to stick with something when people cheer you on and share the highs and lows of holding that plank position.
It’s not just a personal anecdote, either. Studies show peer support can significantly boost physical activity levels.
If classes aren’t your thing, you could also consider joining an adult sports league. It’s a good way to meet new people, build community, and make exercise more social and fun.
Image Credit: DepositPhotos.com.
I didn’t rush into challenging workouts
It might be tempting to jump straight into intense workouts, but it’s best not to rush it. I started with the basics — treadmill, elliptical — not high-intensity interval training (HIIT) classes.
Pushing yourself too hard could increase your risk of injury and make you even more reluctant to exercise. Starting too strong could make workouts feel exhausting, leading to discouragement and burnout.
Instead, start slowly and go at your own pace to build up your stamina. According to the U.S. Department of Health and Human Services, you should begin with lower-intensity activities and ”gradually [increase] how often and how long activities are done.”
Every fitness journey is different, and it’s essential to account for your current fitness level rather than trying to jump into peak fitness. And don’t forget to celebrate the small wins along the way.
Image Credit: DepositPhotos.com.
I created a reward system for myself
Sometimes, the best way to motivate yourself is to attach a reward to the workout. But the reward should be something reasonable that doesn’t inadvertently sabotage your fitness efforts.
Setting small, achievable rewards has worked out quite well for me personally.
For example, I’ll tell myself, ”If I run on the treadmill, I can watch 15 minutes of my favorite show while I do it.” Or, “I can listen to my new audiobook during my walk.”
It’s helped me associate exercise with positive experiences.
And it gets me through the hardest part: Deciding to get my behind out of the house and move — even if only for a quick walk instead of a strenuous run.
Image Credit: Ridofranz / iStock.
I stopped comparing myself to others
One of the biggest mental roadblocks for me was comparing myself to everyone else. What was hard for me might have seemed easy to others, and I would beat myself up over it.
It’s easy to get caught up in what others are doing, but the truth is, everyone’s fitness journey is different. Who cares if I ran a 12-minute mile while Jane Doe over there finished in six minutes? In the grand scheme of things, it doesn’t matter. It doesn’t affect your worth — or your ability to get and stay fit.
Of course, it can be tough to really believe that, especially when you’re putting pressure on yourself to build a habit like working out. But the more you shift your thinking to an encouraging, supportive internal voice, the easier it becomes.
It’s all about finding balance. Research shows that having a positive, self-respecting inner dialogue can boost your performance — but leaving room for a little self-criticism can also push you to improve.
For me, the key was focusing on my own progress and goals rather than comparing myself to others. Eventually, my mindset shifted from ”How good am I at this?” to ”How do I feel?” Exercise isn’t just about burning calories or lifting heavy weights— it’s about feeling healthy and strong.
Image Credit: PeopleImages / iStock.
I built a routine
A big part of getting over the initial hump is forcing yourself to make exercise a habit. Sticking to a regular schedule makes things easier for me. According to the research, it helps others too.
A 2019 study found that people who exercised at the same time each day worked out more often and for longer. It didn’t matter if they exercised in the morning or later in the day — what mattered was consistency. The takeaway? Pick a time that fits your schedule and stick with it.
Why does this work? One theory is that working out at the same time and in the same setting helps cue your body when it’s time to exercise. That’s what a habit is.
One study suggests it takes eight and a half weeks for a new habit to feel automatic.
The point is, stick to it, be consistent, and you may eventually like working out.
Image Credit: LightFieldStudios / istockphoto.
Final Thoughts on How to Make Exercise Fun and Empowering
Reshaping your relationship with exercise and figuring out how to enjoy working out isn’t something that happens overnight.
But by finding the right activity and environment, taking it slow, building support systems, and focusing on intrinsic rewards, it’s totally possible to enjoy working out — even if you once dreaded it.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
Image Credit: nd3000/istockphoto.
