How to make exercise fun

Many of us find it difficult to stick to some form of exercise, others don’t know where to start. Experts say the key to taking up or keeping to any form of physical activity is to have fun. Get off the couch and enjoy getting fit by following these few simple steps.

Embrace your inner child

What types of activities did you enjoy when you were a kid? Did you participate in an organised team sport or do something less structured? Give them a try again. Take time out to discover what suits your physical, emotional and social needs.

Find an exercise buddy

Let’s face it, we’re more likely to stick to physical activity if we do it with friends or family. It’s a great way to catch up and a great motivator.

Explore the local community

Join a club or community group – it’s a great way to meet new people who may even become lifelong friends. You’ll be surprised how many opportunities are out there – from leisure centres and sports clubs to parks, trails, swimming pools and classes. Local councils and libraries can help you track them down.

Be kind to yourself

Make sure you have a medical check up before starting any form of physical activity, especially if you’re over 40, overweight, haven’t exercised for a long time or have a chronic illness. Fill out this pre-exercise self-screening tool for adults.

Start small

Increase your activity time and intensity gradually. Take extra care if you are new to exercise or haven’t exercised for a while. Start out gently and build your endurance little by little – this way you’ll avoid overdoing it or injuring yourself! It’s a good idea to start with 10 minutes each day at first and then eventually work your way up to 30 minutes or more.

Mix it up

Not only does a range of activities keep your interest up, they challenge different muscles. If you’re time and budget poor, be creative and look for other alternatives. Walk or cycle to work, take the stairs or leave the car at home when running errands. Buy some exercise equipment for home, such as online exercise videos or DVDs. A stationary bike is fun to ride while watching TV.

Up for a challenge?

Keep up your interest by trying new activities. You may like to join others and sign up to a local fitness event, such as a fun run that raises money for a good cause. You’ll not only be helping yourself, but others in the process.

Try a mantra

Replace ‘no pain no gain’ with ‘no fun no future’. If you are not enjoying yourself, you won’t be able to sustain it.

Be realistic

Set a mixture of short and long-term goals that are achievable and you can measure. When you first begin, mark dates and times in your diary for exercise sessions. Review your progress regularly and focus on what you have achieved.

Don't beat yourself up

If you miss a session that’s okay, even elite athletes need downtime after participating in rigorous activities. If you’re not in the mood, it’s important to focus on how exercise makes you feel – it not only relieves stress but helps fight sadness and depression!

Keep a training diary or journal

Take time to recognise these little improvements to your daily quality of life – it can increase your motivation. Reflect on how you feel before, during and after exercise. It’s a great way to track your progress.

Reward yourself

Give yourself a reward each time you reach a fitness goal. It gives you the incentive to keep going. Treat yourself to something you enjoy, but make sure your rewards match your healthy lifestyle. As you make progress, you may find you end up rewarding yourself with something physical, such as a walk by the beach or river after a hard day’s work!