weight loss

2 minute read

Get moving: 5 exercises for people who hate exercise

By Kirsty Mason | Medically reviewed by Dr Luke Pratsides
simple exercises for people who hate exercise

Treadmills, burpees, press-ups, deadlifts… Filled with despair yet? 

If you’re trying to lose weight, exercise should no doubt be on your list of things to do. The dreaded trip to the gym will be looming over you. That nagging feeling of foreboding will be encroaching on your day.

Why do it?

Regular movement of your body increases longevity, reduces your risk of disease, improves your fitness, strengthens bones, and boosts your chances of achieving sustainable weight loss. Exercise even has some lesser-known benefits such as supporting the production of testosterone and promoting a happier sex life. The list goes on and on.

But what if you’d rather run away from a treadmill than on one? 

Exercise is unsustainable if it feels like a chore. So find what you enjoy. Make it so you want to do it not that you have to do it. Although it’s good to set ambitious goals, it’s critical that you’re realistic. If you aim too high, you’re less likely to achieve your target and, as a result, feel demotivated and give up.

Here are 5 easy and enjoyable forms of exercise to help you seize back control of your body in a manageable routine:

1. Go on a brisk walk

If your schedule is packed or you have a health condition that makes vigorous exercise difficult, start with walking. A brisk walk is an extremely effective form of exercise and counts toward the recommended 150 minutes of moderate-intensity exercise.

Going on a walk also means spending more time outdoors. Natural light boosts the production of serotonin - a hormone closely associated with mood - and drives the production of vitamin D.

2. Introduce micro-movement into your working day

Remember, every single movement of your body burns calories. Yes, every single one. Even the act of breathing burns calories. That’s why you shouldn’t discredit any movement of your body - however small. 

You can easily implement micro-movement into a busy schedule, especially while working. Using a standing desk, sitting on a yoga ball or putting a stability balance disk on your chair are ways of introducing movement into your working day.

As well as burning calories, this type of movement helps to strengthen your core and improve balance.

3. Practice beginner’s yoga

Yoga might sound like a daunting prospect but it’s not all headstands and legs behind heads. Take part in a beginner’s yoga class. Not only will this help you to relax and centre your breathing (which is important for keeping weight under control) but you’ll also burn calories, improve strength, and align your spine.

4. Do water aerobics

You don’t have to be an Olympic swimmer to feel the benefits of the pool. Water aerobics is a type of resistance training where you perform exercises in water that’s typically waist-deep. It helps increase strength, decrease body fat, and reduce systolic blood pressure. Plus, if you have any joint issues, water aerobics is the ideal form of exercise. This is because the water resistance minimises the impact movement has on the joints. 

5. Join a HIIT class

If you just want to get exercise done and dusted so you can get on with your day, HIIT is an ideal option. These compact calorie burners will benefit your body and take you one step closer to your fitness goals. Even a simple 10 minutes before work will have health benefits.

The numan take

It’s time to stop hating every step you take on the treadmill. Stop slogging through another failed set of press-ups. Find an exercise that you enjoy. Make it part of your routine. Enjoy the easy wins. And take pride in your weight loss journey.