Hate exercise? How to get moving when you don't enjoy working out

Some people come back from a run glowing. Others would rather do their tax return. If the word "workout" makes you want to stay on the couch, you're not lazy and you're not broken. You just haven't found a way of moving that suits you yet.

This week, a simple question went around online: how do people who hate exercise actually get moving? The replies were full of practical, down-to-earth ideas, from walking in a pool to listening to an audiobook on the go.

Here is why exercise can feel like a chore, what tends to work for people who don't love it, and how the Thrive Health Band helps you see what moving more does for you.

Why does exercise feel so hard to start?

There are plenty of reasons exercise can feel like a chore, and none of them are a character flaw.

Bad memories. School sport, a tough boot camp or a gym that felt intimidating can leave a lasting impression.
Starting too big. Jumping straight into long or hard sessions often leads to soreness, boredom or burnout, and then stopping.
The wrong activity. If you dislike running, a running plan is a hard sell. There are lots of other ways to move.
All or nothing thinking. If you believe only a full hour counts, a busy day means nothing happens at all.
Not seeing the payoff. It's hard to stay motivated when you can't tell whether any of it is making a difference.

The good news is that you don't need to love exercise to get the benefits. The Better Health Channel notes that any exercise is better than none, and that low or moderate intensity activity is enough to make a difference to your mood and thinking. Australia's 24-hour movement guidelines suggest adults aim for 2.5 to 5 hours of moderate activity a week, about 30 minutes or more on most days, but you can build up to that slowly.

Ways to move more when you don't like exercise

Think of this as a menu, not a plan. Pick one or two things and see how they feel.

Start tiny. Ten minutes counts. A short walk after dinner is a real start, and it's easier to build on something small than to restart something big.
Choose what you don't mind. The Better Health Channel suggests choosing an activity you like, or have enjoyed in the past. Dancing in the kitchen, gardening, swimming, a bushwalk or a pool walk all count.
Pair it with something you enjoy. Save a favourite podcast or audiobook for your walk, or walk with a friend so it doubles as catch-up time.
Make it social. A walking group, a beginner class or a weekly game with friends adds accountability and makes it more fun.
Set small, specific goals. "Walk for 15 minutes on Monday, Wednesday and Friday" is easier to stick to than "get fit". The Better Health Channel recommends breaking big goals into small, achievable mini-goals.
Build in everyday movement. Take the stairs, get off the bus a stop early, or walk while you're on the phone.
Be kind to yourself on off days. Missing a day isn't failing. Just pick it up again tomorrow.

If you'd like a structured place to begin, see our guides to how many steps a day, starting running gently and how much exercise you need.

How Thrive helps you see what moving does for you

One of the best motivators is seeing that something is working. Thrive helps you notice how movement shows up in the rest of your health, not just in your step count. The Band has no screen, so there's no number on your wrist nagging you, and the Thrive by Optihealth app brings your days together.

Steps and Today's Load. See how active you've been compared with your own recent normal, so small increases count.
Workouts. Track a walk, run or ride with routes, pace and distance, or log other types of workout, and see your heart rate during it. Our guide to heart rate zones explains what easy effort looks like.
Experiments. Try Light walk, which adds a 10 to 20 minute easy walk most days, or Progressive activity load, which nudges your daily steps up by about 10% from your current average. Each runs for seven days, and Thrive shows what shifts in your mood, stress and energy.
Check-ins and Patterns. Log your mood and energy, and tag days with walking. Over a few weeks, Patterns can show whether more active days go with better sleep or brighter moods.
Recovery Estimate. After a bigger day than usual, Thrive's Recovery Estimate shows roughly how long until you're back to your usual.
Ask Thrive. Try "Do I sleep better on days I walk?" or "What happens to my mood when I'm more active?"

Thrive also learns what is usual for you across nine areas of your health, from what the Band measures and what you log, and keeps track right across your health, including heart, HRV, sleep, temperature, stress and mood, gut health, nutrition, blood tests, medications and supplements and your medical history.

If you'd like support, Thrive Loops lets you share selected information with a participating trainer, health professional or someone you trust. You decide what to share and with whom, and you can change or revoke access at any time.

When to talk to your GP

If you haven't been active for a long time, have a health condition, are pregnant, or feel chest pain, dizziness or unusual breathlessness when you move, talk to your GP before you step things up. They can help you find a safe starting point. Thrive isn't a diagnosis, but Ask Thrive can help you get ready by lining up your activity, heart rate trends and energy, and you can show your Thrive trends to your GP. Here is how to use Ask Thrive before a GP appointment.

Before you buy

Thrive Health Band: A$589 for the first year (Band plus 12 months of the Thrive plan), paid upfront.

Free Australia-wide shipping (usually A$14.99). No automatic renewal.

At renewal: a new band plus 12 more months for A$589.

Or keep your band and renew the plan for A$240 a year.

Or A$29 a month with no lock-in.

One size, IP68, up to 14 days battery, 12-month warranty, not a medical device, no Apple Health sync. The app is Thrive by Optihealth on iPhone and Android.

See today's price and buy at thrivehealthband.com/get.

Consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

How do I start exercising if I hate it?

Start small, with ten minutes of something you don't mind, like walking with a podcast. Set small, specific goals and build up slowly. Any movement is better than none.

Is walking enough exercise?

Brisk walking is moderate activity and counts towards Australia's 24-hour movement guidelines of 2.5 to 5 hours of moderate activity a week. Mix in some activities that build strength when you're ready.

Can Thrive help me stay motivated?

Thrive shows how your activity compares with your own normal and how it lines up with your sleep, mood and energy, so you can see the difference moving makes for you.

For more answers, see Questions.