Feeling self-conscious

How do you feel less self-conscious exercising in public or at the gym?

Small, practical choices help: pick when and where you go, bring someone with you, get to know the place, and keep your attention on your own progress.

• Pick your time. People who have felt judged about their weight often ease the feeling by avoiding crowded gym or pool times, or by exercising at home². A quieter time is a good way to start. Plan to build up to busier times as you get comfortable, because exercising only alone or only at off-peak times can become isolating².
• Bring a friend, or arrive early. A workout buddy gives moral support and makes trying new things easier. Arriving early helps you get comfortable with the place and meet the instructor¹.
• Get to know the equipment. Ask staff to show you how it works before you use it. Younger adults say that learning about the equipment, going with friends, listening to music and choosing clothes they like all made them feel more comfortable⁴.
• Focus on your own progress. Everyone in a class started as a beginner, and most people are focused on their own workout¹. Exercising mainly for social recognition or to change how you look tends not to help people keep going³. Try noticing how activity feels and what you can do now instead.
• Give it a few sessions. Don't expect to feel at ease straight away or to do everything perfectly. Talking to yourself kindly about what you can do and how you're improving helps¹.

How do you move past bad experiences with exercise?

Choose activity you enjoy, and judge yourself by what you can do now, not by what you used to do or what other people do.

People who choose their activity for their own reasons, and who feel capable, tend to keep taking part. Doing something because you find it satisfying is the best predictor of sticking with it over the long term³. Enjoyment, building a skill and setting yourself challenges you pick are what tend to make activity satisfying³. People who are active for their own reasons also tend to report more enjoyment, more free choice and less stress while they move⁶. That is an association, so it doesn't prove one causes the other.

Here is how to act on that:

• Pick something you like. Walking, dancing or a class that suits your interests is a better choice than what you think you should do¹.
• Start small. About 10 minutes at a low intensity is a fine first day. Then progress at a pace that is safe and manageable for you⁵.
• Measure yourself against today. If you're restarting after a break, try not to focus on what you used to do, but on what you can do now⁵.
• Aim for regular, not hard. Comparing yourself with others can be a source of anxiety, and consistency rather than intensity is key to overcoming those feelings⁵.
• Make the choices yourself. Count small wins, and don't follow pressure from others about what you should be doing.

Exercise doesn't have to hurt to work. Soreness isn't needed for progress, and pain during exercise is a signal to stop or ease off.

How do you get past feeling intimidated in a group class?

Feeling intimidated is common, and a few simple steps can make a class easier to join. Some older adults describe groups as intimidating to join, and worry that a group won't suit their interests⁷.

• Choose a class that fits you. Pick one that matches your interests and current fitness, such as yoga, dance or strength work. Starting with something you enjoy makes it more enjoyable¹.
• Bring a friend and arrive early. You can choose a spot you're comfortable with and say hello to the instructor¹.
• Tell the instructor you're new. They can offer easier options or extra guidance to help you feel more comfortable¹.
• Go at your own pace. Start slowly, listen to your body and take breaks. Aim for progress, not perfection¹.
• Give it a few sessions before deciding whether it suits you¹.

If a muscle or joint becomes sore during a class, ease off. If the soreness persists or gets worse, see a doctor or other health professional.

Group classes suit some people and not others. If groups aren't for you, another way of being active is fine, and exercising alone is still better than being inactive.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle during or after activity shouldn't be put down to nerves. Stop, and if it has settled, see a doctor soon. Unusual tiredness isn't something to push through either, so get it checked by a doctor.

If past experiences have left you with ongoing anxiety, low mood or distress about your body, talk to a doctor or a mental health service about that. Exercise isn't a replacement for support or treatment. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country) or your local emergency number.