“I Hate Exercise—How Do I Change This and Where Do I Even Start?”
(For People Who Don’t Love the Gym, Diets, or Health Obsession)
Let’s be honest.
If the word exercise makes you cringe, roll your eyes, or feel a sense of guilt or dread... you’re not broken—you’re human. And you’re not alone.
Maybe you’ve been told your whole life that getting healthy means punishing workouts, tight gym clothes, and never missing a Monday.
Maybe every time you tried, it felt uncomfortable, confusing, or like something “other people” do.
So let’s set the record straight:
You don’t have to love exercise.
You don’t have to turn into a fitness freak.
You just have to start moving in a way that supports your body—without hating every second of it.
Here’s how to change your relationship with movement, step-by-step—without changing who you are.
🧠 Step 1: Understand Why You Might Hate Exercise
Before we can change something, we need to get curious about it.
Ask yourself: What exactly do I hate about it?
Does it feel boring or repetitive?
Does it remind you of a negative experience?
Does it feel overwhelming, painful, or intimidating?
Do you associate it with shame or body pressure?
All of those are valid. And they don’t mean you’re lazy or unmotivated.
They just mean you need a different approach—one that works for you, not against you.
❤️ Step 2: Stop Trying to Be a Fitness Person
You don’t have to “become someone who works out.”
You just have to become someone who moves—because you deserve to feel good.
Let’s redefine exercise as something that helps you:
Sleep better
Be less stiff and sore
Think more clearly
Improve your digestion and energy
Stay independent, strong and confident as you age
Movement doesn’t have to be about weight loss, sweat, or suffering.
It can simply be about taking care of your body in a way that feels doable and kind.
🚶♀️ Step 3: Start Small. Like, Ridiculously Small.
Forget hour-long sessions. Forget intense routines. Start here:
Walk around the block after dinner
Do 5 minutes of stretching while the kettle boils
Turn on a song and dance while folding laundry
Try 3 bodyweight squats every time you get off the couch
These don’t “feel” like workouts—but they move your joints, improve circulation, boost energy and build confidence.
Small movement is still movement.
🧘 Step 4: Choose What You Don’t Hate
You don’t need to force yourself to run, lift weights or do burpees.
Instead, ask: What kind of movement do I hate the least?
Options might include:
Walking in nature
Swimming
Gardening
Rebounding or bouncing on a mini-trampoline
Dancing in your kitchen
Gentle Pilates or yoga
Playing with your dog or kids
Cleaning with music on
Start with anything that feels doable. Your body doesn’t need a “perfect plan.” It just needs to get back into the habit of moving.
✅ Step 5: Make It Easier to Do (and Harder to Skip)
Make it part of your routine—not an event that requires motivation.
Set a recurring 10-minute reminder in your phone
Lay your walking shoes out where you can see them
Stretch while watching TV
Keep a water bottle near your workspace to cue movement breaks
Don’t aim for perfect—just make it visible, accessible, and repeatable.
📆 Step 6: Track How You Feel, Not Just What You Did
Forget calorie burn and step counts for now.
Instead, ask after each movement:
“Do I feel better than I did before I started?”
That shift alone can change everything. When you move for how it makes you feel, you start to enjoy the process—not just chase a result.
💡 Bonus: Think of Movement Like Brushing Your Teeth
You don’t have to love it.
You just do it, because it’s good for you.
The more consistent you are, the more natural it becomes—and the less you’ll have to think about it.
🌱 Final Thought: You Don’t Need to Become Someone Else—Just Start Where You Are
The goal isn’t to become obsessed with exercise.
The goal is to move your body in ways that help you live, work, sleep, and feel better—now and long-term.
Start where you are.
Use what you have.
Do what you can.
And keep it so simple it feels almost silly.
Because movement isn’t punishment—it’s permission.
To take up space.
To feel strong.
To feel like yourself again.