Finding activities you enjoy

How do you find an activity you actually enjoy?

Start with what makes you feel good, then try a few options yourself. You're far more likely to stick with something you enjoy⁵. Asking "what exercise makes me feel good?" while you experiment with effort levels and lengths is a practical way to find your own fit⁶.

• Make a short list. Write down two or three things to try, such as walking, dancing or cycling.
• Choose them yourself rather than following a plan someone else picked².
• Give each a fair go. Try it a few times, in different places and for different lengths of time, before deciding it isn't for you. Activity of any length counts, so short sessions are fine.
• Start where you are now and build up gradually⁷.
• Notice how it feels during, not just afterwards. How you feel during exercise is more closely linked with doing it again than how you feel after it⁸.

Enjoying an activity is consistently linked with doing more of it¹. That link alone doesn't prove enjoyment is the cause, so treat it as a good bet rather than a promise.

How do you find joy in moving?

Choose movement for your own reasons, keep the effort comfortable, and drop anything that feels like a punishment. Doing something for its own sake predicts sticking with it better than doing it only for what it brings, and feeling capable at it helps too².

Self-chosen activities at a challenge you can manage often feel good, because they give a sense of choice and growing skill². Pressure or shame about why you move can backfire: it can feel as if your choice is being taken away, which leads to pushing back and dropping out². Whatever your reasons are, they're a fair place to start.

One approach gives you permission to leave behind plans that feel self-defeating and to choose movement that feels personally inspiring⁴. Lowering the effort is one simple way to make movement feel better, because people typically feel worse during severe effort⁸.

If you like the idea of games, active video games gave older adults a small boost in enjoyment, though how sure we can be of that is low. Treat them as one option among several, not a better one⁹.

How do you find pleasure in movement itself?

Pleasure in movement tends to be highest at low to moderate effort and to fall once effort gets hard³. For most people, enjoyment peaks at a moderate level⁶. Feelings during exercise tend to be positive at low to moderate effort; as effort rises, people differ more in how they feel¹⁰. Very hard bursts of effort felt less pleasant than moderate effort¹¹.

• Start easy. Begin at an effort where you feel comfortable, and see how it feels before adding more.
• Use the talk test. At moderate effort you can talk but not sing. If you can't say more than a few words without pausing for breath, ease back.
• Notice what feels good while you move, such as the rhythm of your walking or the fresh air, and favour those activities.
• Let the challenge rise slowly. Feeling capable adds to the pleasure, so pick something you can do comfortably first².

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. If you live with a long-term condition, ask for advice that fits your symptoms and preferences⁷. A temporary increase in tiredness or pain is common when you start something new; see a doctor or other health professional if it persists or gets worse⁷.

For a sore muscle or joint, or soreness a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse. Exercise doesn't have to hurt to work.

If you're unusually tired for no clear reason, get it checked by a doctor.

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.