SubscribeSix Ways To Get Active If You Hate Exercise
A shy, plump boy of thirteen sets off alongside several others at the start of the four-hundred meters track. Arms and legs pumping furiously, he's fallen behind within seconds. After a hundred meters, he gives up and stumbles along, breathing hard. Someone shouts, "Who ate all the pies?" and the rest of the class snigger.
Do either of those memories sound familiar? Did you dread the changing rooms and gym at school? Have you ever said "I hate exercise"? Some of us manage to get our diet sorted out, cutting fat, eating fruit and veg and drinking water - but we avoid taking up any exercise because we have such negative memories from schooldays. We're clutzy, ungainly, unsporty people.
But there's a little voice nagging us to remember that our healthy lifestyle should involve plenty of movement. We feel guilty because we're not even meeting the minimum weekly exercise guidelines. So what can people who hate exercise do?
Here's some great ways to get moving:
1. Walking
Simple, free and easy for beginners, walking is a great way to start getting fitter. It fits seamlessly into your day: walk to the local store instead of driving, or go for an evening stroll with your partner (even our curmudgeonly Crabby McSlacker admits to enjoying post-dinner walks.)
An hour-long stroll (3 mph) burns 246 calories
A brisk walk to the shops, 30 minutes total (4 mph) burns 141 calories
2. Cycling
If you normally drive to work, and it's only a few miles, why not cycle? Dust off that old bike in the garage, get yourself a good helmet and lock, and sail past the lines of stationary cars. You don't need special clothes for short cycle rides - just wear something light and cool.
Thirty minutes of moderate cycling (10-11 mph) burns 211 calories
3. Swimming
Although the pool can rekindle negative memories (unflattering costumes, horrible swim hats), it's often is a great place to unwind. If you don't get bored too easily, swim lengths - pausing after every few for a brief rest, if you need to. More diverting options include aqua aerobics classes - brilliant if you have joint problems that make traditional exercise classes impractical.
Forty-five minutes of moderate swimming burns 422 calories
4. Housework
It's not the most exciting activity, but rolling your sleeves up and getting on with the chores won't just earn you a clean house - it'll help you burn calories. Scrubbing, hoovering and mopping will all get your heart-rate up: just don't kid yourself that dusting a few ornaments counts...
An hour of general housework burns 246 calories
5. Gardening
For the outdoorsy types, why not get digging? There are always jobs to do in the garden, and even pottering around at a slow pace can be good exercise over the course of a few hours. If you're older, or if you struggle to walk far, spending a sunny afternoon in the garden could be an ideal way to stay active.
Two hours working in the garden burns 684 calories (if you're spending a whole afternoon outside, you probably won't be this active for the entire duration!)
6. Playing with kids
If you're a mum, dad, grandparent, aunt or uncle - take the kids out to the park for the afternoon. With a ball, Frisbee and kite, you can have hours of fun and you'll get with an energised glow from all the running around with them. The children will appreciate it - and might even be worn out enough to go to bed early...
Playing Frisbee for half an hour burns 105 calories
Game of soccer for half an hour burns 247 calories
Do you manage to keep active despite hating exercise? What tips and tricks do you have for turning activity into a pleasant part of your day?
(Calorie figures all based on a 155lb woman.)
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The real question is: How many people who are currently sedentary love to exercise?
The way to love to exercise is to exercise. Start by using sheer will power, forcing yourself to do it.
Over time, you'll come to actually need it and you won't feel right without it.
ReplyI agree that it can devastating if kids (or adults) associate pain and negativity to exercise - whatever the reasons might be.
But at the end of the day people have to get over their "stuff" and move on. There's no way that you can go through life hating exercise because some kid picked you last in gym class.
I think the ideas put forth such as walking, biking, etc... are great ways for anyone to experience the joys and benefits of moving their body!
ReplyIt's interesting that you use chubby kids in your examples. There are plenty of thin people who never do a day of exercise and plenty of fat people who seem never to be out of the gym. It's important to break the connection between weight and exercise and better understand the role of diet - in other words, we must
a) be careful not to give thin people the impression that it's okay for them not to exercise
Replyb) understand that exercise alone will not make you thin - you also need to look at the composition of your diet, specifically whether there is an excess of carbohydrate in it, which there is increasing evidence is the main culprit in driving the obesity epidemic.
I think the point is that chubby kids are more likely to get laughed at in gym class, thus creating a negative association.
ReplyYes, as Katie says, I was trying to focus on people who might have had bad experiences of exercise. But you make a great point, Methusulah, which I think is all too often forgotten -- skinny people are often unfit too.
ReplyThanks Ali!
ReplyI just started swimming again. I love it.
Replyhttp://www.lilasweightlossblog.blogspot.com
Good tips! I've even started making TV time double as exercise time by doing some crunches or simply stretching.
ReplyVery cool...anyway to keep busy!
ReplyI think gardening is my favorite "non exercise" activity...well second favorite ;) There are definitely a lot of great ways to burn calories that aren't in the traditional gym.
ReplyI've read that housework isn't a great way to get into exercise because you're heart rate doesn't go up unless you start treating it like exercise (e.g., racing yourself, stretching, etc.). If you're talking about someone who is basically immobile, then sure housework will help get them off their butts. But don't most of us keep our homes reasonably clean already? That's activity we're already doing!
ReplyBad childhood memories can affect our lives more than we imagine. It may also work the other way tough. I know a few people who hated to be 'chubby' or 'too skiny' back in high school and worked their back off to have the killer bodies they have right now. However, these are good tips for anyone...
BTW what is an 11 stone woman?? Is it some type of measurement?
ReplySo sorry, nodietneeded, a "stone" is a UK measurement for 14lbs. I should remember that the rest of the world doesn't use it! I've changed the figure to "155lbs". Thanks for pointing it out!
ReplyThank you!
ReplyThe rest of the world doesn't use lbs either, just like miles...
ReplyKilograms, kilograms, kilograms! Kilometers per hour, km/h, km/h! That's what the worlds uses.
good list. there are always plenty of ways to get moving. like one commenter said, we have to force ourselves to do it so we can get in the habit of it.
ReplyThese are all good ideas. especially when first starting, any physical activity is good. It is important to increase intensity as you are with it more, but anything is better than nothing.
ReplyI was one of those kids that hated gym class in school because I had zero coordination and I was really klutzy. But I always did like riding my bike and walking, even when I claimed I "hated" exercise. At that time, I hated team sports and running, only because I was never successful at them and I got stressed even thinking about having to do them. When I decided to lose weight, I started out by walking my dog and riding my bike as my primary modes of exercise. I started running as a way to push myself farther during my workouts and I gradually increased how far I could go (at first I could only run for like, 30 seconds without going breathless) and pretty soon, whaddaya know, I actually LIKED exercise. You really do sometimes just have to jump in slowly...If you start off trying to run five miles right from the start, you'll probably HATE it and give up right away. Plus, you might also get injured and then you COULDN'T exercise for a good long time.
ReplyI was one of those chubby kids! Even now I still always think I'm no good at exercise. Every time I have a go at something physical and succeed I'm genuinely shocked/surprised. My boyfriend is always having to tell me I'm fitter/stronger/better than I think I am. I just can't seem to believe it. I enjoy exercise now though - when I'm doing it at least - not so much before I do it ;)
ReplyMay I make a suggestion?
Instead of going for force as the first option, try music. Put together a playlist of catchy tunes, and your body will want to move.
Warning: if you play the music too loudly the neighbors will want to move as well. Plus it could hurt your ears.
ReplyOne other really useful way to get into exercise is to do it for charity. Sign up and commit for a good cause, and you will find that you develop an addiction to it. A positive addiction!
Replyi am trying the gas is too expensive exercise routine. i live a mile from work and grocery/drug stores so 5 or s6 days a week i get a two mile walk round trip.
ReplyExcercise is wonderful whether you're on the heavy side or thin and sedentary. You're heart is a muscle...Without a strong heart, our health can take a turn for the worst. This may not happen overnight - but it's something to keep in mind!
I was one of the heaviest kids in my elementary school. I hated excercise because I was bullied in gym class.
I have to tell you that I'm in my forties and excercise has helped my skin. My arms are toned and I swear that excercise has kept my face from wrinkling pre-maturely.
Eating lots of produce is important, too. See www.organicfeelsbest.com for excellent information!
ReplyI remember sports days like that, I do think that in some ways they helped me to toughen up. I think it is a shame that sport is not as prominent in schools anymore and there should be more time set aside for it. When I was at school we were encouraged to walk to school and take our cycling qualification. I think this all helped me to keep my weight manageable without being part of a competitive sport.
ReplyThx it has nice info for me
I hated exercices in the past
Replyhttp://www.123-weightloss.blogspot.com/
Well We bought wii fit for myself so I can get up and going. No gym membership, no meat heads and muscle necks giving me the dirty looks (It's a military gym) and no worries about childcare. It's awesome.
ReplyWow the amount of calories from swimming is amazing, and it’s low impact. The house cleaning and kid playing I get every day. I think it’s time to go for a swim.
ReplyI truly hate to exercise! I have forced myself to start working with the 10 Minute Trainer & can't believe I love it. I can actually keep up & do it. I would strongly suggest it for anyone who hates working out. Just 10 Minutes! You can do it. If you do the warm up & cool down, it's 14, but still do-able. www.beachbodybabe.com
ReplyThere are lots of ways to stay active without making it seem like a miserable job.
ReplyI found a great personal trainer through serviceseeking.com.au and am really doing well, have lost some weight and feeling so much healthier.
ReplyI like the fact that none of the suggestions include going to the gym. I think the gym is great, but so many people think the only way to get in shape is going to the gym.
And of course at the gym, you have to deal with all the social pressure and scrutiny.
It's all about being active no matter where it's done.
Reply