# Finding activities you enjoy > Choose activities yourself, start gently, and try a few options in different places and for different lengths of time. People who enjoy an activity tend to do more of it, and pleasure tends to be highest at low to moderate effort, so notice what feels good while you move. - Type: Guide - Topic: Getting Moving › Getting Started - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/finding-activities-you-enjoy - Updated: 2026-10-21 - **Enjoyment helps you keep going:** people who enjoy an activity tend to do more of it [1]. - **Choose it yourself:** self-chosen activities at a challenge you can manage often feel good [2]. - **Keep the effort comfortable:** pleasure tends to fall once effort gets hard [3]. - **Experiment:** try different activities, effort levels, lengths and settings until something feels good [4]. ## 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 enjoy [5]. Asking "what exercise makes me feel good?" while you experiment with effort levels and lengths is a practical way to find your own fit [6]. - **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 picked [2]. - **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 gradually [7]. - **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 it [8]. Enjoying an activity is consistently linked with doing more of it [1]. That link alone doesn't prove enjoyment is the cause, so treat it as a good bet rather than a promise. > **Try this:** Pick one activity from your list and try it a few times this week. After each go, jot down whether you felt good while you were doing it. ## 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 too [2]. Self-chosen activities at a challenge you can manage often feel good, because they give a sense of choice and growing skill [2]. 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 out [2]. 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 inspiring [4]. Lowering the effort is one simple way to make movement feel better, because people typically feel worse during severe effort [8]. 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 one [9]. ## 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 hard [3]. For most people, enjoyment peaks at a moderate level [6]. Feelings during exercise tend to be positive at low to moderate effort; as effort rises, people differ more in how they feel [10]. Very hard bursts of effort felt less pleasant than moderate effort [11]. - **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 first [2]. ## 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 preferences [7]. 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 worse [7]. 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. ## Quick answers ### What if I don't enjoy any exercise? Not enjoying a strict plan or a hard routine doesn't mean you won't enjoy moving. Many people haven't yet found the right fit. Choose something yourself, keep it gentle, and pay attention to what feels good. Something that doesn't feel like exercise, such as dancing or a walk somewhere you like, counts. ### Does it have to be hard to count? No. Some activity is better than none, and light activity counts too. The biggest health gains come when you move from doing nothing to doing some, so a gentle start is not wasted. You can build up how often, how long and how hard over time. ### Can short bursts of activity still count? Yes. Activity of any length counts towards your weekly total, and there is no minimum of 10 minutes at a time. Several short walks or a few minutes of dancing in your kitchen all add up, which can make it easier to fit movement into a busy or tiring day. ## Sources 1. Rhodes RE, Fiala B, Conner M (2009). A review and meta-analysis of affective judgments and physical activity in adult populations. Annals of Behavioral Medicine. https://doi.org/10.1007/s12160-009-9147-y 2. Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM (2012). Exercise, physical activity, and self-determination theory: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/1479-5868-9-78 3. Ekkekakis P, Parfitt G, Petruzzello SJ (2011). The pleasure and displeasure people feel when they exercise at different intensities: decennial update and progress towards a tripartite rationale for exercise intensity prescription. Sports Medicine. https://doi.org/10.2165/11590680-000000000-00000 4. Segar ML (2024). The Motivation MAP: an exercise-message framework to foster positive affect, challenge all-or-nothing thinking, and prioritize self-care. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2024.1441844 5. NHS Better Health. How to be more active. https://www.nhs.uk/better-health/get-active/how-to-be-more-active 6. Charles Perkins Centre, University of Sydney (2025). Exercise for longevity. https://www.sydney.edu.au/charles-perkins-centre/news-and-events/news/2025/10/30/exercise-for-longevity-how-do-i-make-it-fun.html 7. Reid H, Ridout AJ, Tomaz SA, Kelly P, Jones N (2022). Benefits outweigh the risks: a consensus statement on the risks of physical activity for people living with long-term conditions. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-104281 8. Shareable resource: 10 ways to enhance pleasure during exercise. https://shura.shu.ac.uk/33778/3/Jones-ShareableResource10%28AM%29.pdf 9. Bravo-Aparicio J, Trillo-Charlín I, Avendaño-Coy J, Beltran-Alacreu H (2025). Effectiveness of Gamification on Enjoyment and Satisfaction in Older Adults: Systematic Review and Meta-Analysis. JMIR Aging. https://doi.org/10.2196/72559 10. Gillman AS, Bryan AD (2020). Mindfulness Versus Distraction to Improve Affective Response and Promote Cardiovascular Exercise Behavior. Annals of Behavioral Medicine. https://doi.org/10.1093/abm/kaz059 11. Hammer TM, Pedersen S, Pettersen SA, Rognmo K, Sagelv EH (2022). Affective Valence and Enjoyment in High- and Moderate-High Intensity Interval Exercise. The Tromsø Exercise Enjoyment Study. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2022.825738 --- Source: Twikka (https://twikka.com/learn/finding-activities-you-enjoy). General information about physical activity, not medical advice.