5 Ways to Make Exercise More Enjoyable

We have been told to exercise for at least 60 minutes daily for years. Exercise has to be completed in spandex, in a gym, and by dripping sweat. Oh yeah, and exercise has to hurt to be effective. You have to want to die by the end of the workout – or at least twice.

For years, we were told that going to the gym would fix all of our problems. We would lose weight, and wasn’t that the goal? Wasn’t that weight loss the direct line to happiness?

Spoiler alert—none of this is true. Losing weight will not automatically make you happier, and exercise does not have to be a grueling chore. But moving more throughout your day has been proven to increase your mood, reduce anxiety, and improve your sleep.

Did you know that nearly 78% of people cite mental health as their primary reason for staying active?

Movement releases endorphins—those handy, mood-boosting chemicals that create a feeling of happiness and well-being. Whether it’s a high-intensity workout or a gentle stretch, movement can help you feel mentally and emotionally better.  And the best part? There’s no set rule for how intense or lengthy that movement needs to be; small, simple moments of movement can make a real difference.

There’s no requirement for intensity or a structured setting to feel these benefits. A stroll with a friend, a calming yoga session, or even dancing in your kitchen while cooking dinner can all add those small bursts of joy and relaxation to your day.

Need help changing your approach to fitness? Here are five ways to refresh your thinking about movement.

1. Remember, Every Movement Matters

Remind yourself that this is not an all-or-nothing situation. If you know you may skip your typical workout, schedule different movements throughout your day, like a few short walks around your block or climbing your stairs a few times every hour. Movement does not have to be long or in special clothes. 

Did you know that The Move Mentor’s monthly membership includes over 100 One Minute to Wellness and 6-Minute workouts to help you move more throughout the day? Find out more here and enroll in 1 week for free.

2. Use Fun Fitness Tools

Create an environment in your home that stimulates movement by keeping various fitness equipment in easy-to-access and viewable places: a pair of Lebert EQualizers in the living room, a Bender Ball in the office, and Gliding Discs in the living room. 

3. Make Movement Meetings

Change the happy hour routine. We tend to make plans that revolve around drinks and food. Instead, schedule movement meetings where you meet your co-workers or friends for a hike, try a new dance class or even try a workout at home together.

4. Stand Up More Often

Creating a stand-up workspace can be a simple but effective way to keep movement in your day, even when your workout routine gets disrupted by holiday events or colder weather. Standing periodically throughout the day can boost your energy levels, improve posture, and even help reduce the risk of certain health issues. Research shows that standing for just 15 minutes every hour can help counteract some of the negative effects of prolonged sitting. A study by the American Cancer Society found that people who sit for more than six hours a day have a 19% higher risk of early death compared to those who sit for less than three hours daily.

Transitioning to a stand-up workspace doesn’t mean you have to stand all day; switching between sitting and standing every hour is a manageable approach that keeps you active without overdoing it.

5. Walk After Eating

After every meal, take a walk. Even if it is around the outside perimeter of your house, around the office block, or to the end of your street and back, get outside and walk. This will help you get more movement into your day but also aid digestion.