Don’t enjoy exercising? Well you are not alone, lots of people do not do a great deal of it for that very reason.
Exercise is widely recognised for its physical benefits such as weight management, cardiovascular health, and disease prevention. But what often goes underappreciated is how physical activity and exercise profoundly affects our psychological well-being. Regular physical activity can reduce anxiety, increase self-esteem, and elevate mood (Biddle & Asare, 2011). You can read more on this topic here: Ways Physical Exercise Boosts Mental Health.
Despite this, many people find staying active feels like a burden. Why? They don’t enjoy exercising. Whether or not you enjoy exercising is a key determinant of whether people stick to an exercise routine (Rhodes & Kates, 2015). If we can learn to enjoy exercising more, we’re significantly more likely to make it a lasting ad integral part of our lifestyle.
So here today, I’m outlining a number of psychological strategies that are supported by science to help anyone enjoy exercising more and even for it to become something to look forward to.
Reframe Exercise as a Reward, Not a Punishment
Reappraising exercise as something you get to do, rather than something you have to do, changes your mindset from avoidance to approach (Deci & Ryan, 2000).
“If you want to be more motivated to exercise, it’s important to think about it as something you choose to do for yourself, not something you have to do.” – Behavioural Psychologist Kelly McGonigal.
Those who view physical activity as a gift to their mental and physical health tend to enjoy it more—and sustain it longer. If you watch my social media stories, you’ll see me posting daily from the gym showing my progress and enjoyment of being there and I can’t tell you how good it has been for my own mental health.
Set Small, Achievable Goals
Goal-setting boosts perceived competence. Starting with small, manageable goals—like walking 10 minutes a day—activates dopamine systems when accomplished, reinforcing the behaviour (Kaushal & Rhodes, 2015).
Small wins build confidence, which enhances enjoyment and commitment. It also helps builds a success mindset, feels like you are accomplishing something and won’t tire you out immediately as your body adjusts and acclimatises.
Exercise with Others
Social support enhances enjoyment through companionship, accountability, and shared experience. Group workouts, team sports, or walking with a friend can elevate mood and help form a lasting habit (Carron et al., 1996).
Choose Activities You Like
It seems obvious, but many people overlook it: You don’t have to go to the gym to be active. Dance, garden, hike, rock climb, swim — whatever brings joy is more sustainable (Ingledew & Markland, 2008).
Listen to Music
Music distracts from fatigue, enhances mood, and makes time fly. Numerous studies have shown that listening to music can improve physical performance and perceived enjoyment (Legrand & Thatcher, 2009).
Make a playlist of your favourite upbeat tracks and let rhythm guide you and get you uplifted.
Use “Temptation Bundling”
Coined by behavioural economist Katy Milkman, this strategy involves pairing an activity you should do with something you enjoy, like only watching a favourite show or listening to a gripping podcast while exercising (Woolley & Fishbach, 2016).
This helps overcome resistance and builds a positive association. You are conditioning your brain to enjoy exercising.
Visualise Success
Mental imagery enhances motivation and confidence. Visualising yourself finishing a workout or feeling great afterward activates similar brain pathways as the real activity, making it easier to get started (Hagger & Chatzisarantis, 2007).
“Visualising your success can make the goal feel more attainable.” – The Guardian, 2022
Visualising does not mean you have to see perfect images in your mind, just imagine things as best as you can and that is fine. Mentally rehearse the outcomes in your imagination, and when done regularly, this can help you enjoy exercising more.
Self-hypnosis can advance mental rehearsal and visualisation skills along with a number of other skills on this page, learn more at this page of this college website: Learn Self-Hypnosis Here.
Create a Dedicated Exercise Space
Whether it’s a yoga mat in your living room or a regular route around the park, having a consistent space cues the brain to transition into ‘workout mode’. Environmental design can reduce decision fatigue and procrastination (Baumeister & Tierney, 2011).
Track Your Progress
Using apps or simple journals to monitor workouts boosts motivation by making progress visible. Research shows that self-monitoring is one of the most effective behaviour change techniques (Trost et al., 2002).
At my gym, we have an app that we put all our workout details and measurements into, it shows us when we hit PBs and records and hi lights progress. Celebrating milestones, no matter how small can also help you increase enjoyment and persistence.
Prioritise Consistency Over Intensity
High-intensity workouts are not necessary for mental or physical benefit. In fact, moderate exercise may be more enjoyable and easier to maintain over time (Marcus et al., 2006).
Walking, light cycling, or gentle yoga can offer great health returns without overwhelming the body or mind. For more on this topic, read this article: How to be More Consistent in Life.
Try “Cosy Cardio”
This viral wellness trend involves gentle movement — like low-intensity dancing or treadmill walking — done in a cosy environment. Think mood lighting, candles, warm tea.
“Cozy cardio is about making exercise feel good, not hard.” – Vogue Magazine, 2023
It’s especially helpful for people who feel intimidated by traditional fitness culture.
Practice Positive Self-Talk
Negative self-talk undermines motivation. Instead of saying “I’m lazy,” reframe with “I’m learning to prioritise my health.” This cognitive-behavioural technique improves adherence and makes the activity feel less punishing (Feil & Hasking, 2008).
“Positive self-talk can enhance performance and make exercise more enjoyable.” – ACSM Health & Fitness Journal
Engage in Mindful Movement
This is something I wrote about in my Hypnosis for Running book many years ago as a great antidote to always running towards goals, and to enrich and heighten enjoyment of my runs. Practicing mindfulness while exercising — focusing on breath, sensations, and movement—can reduce anxiety and enhance enjoyment (Biddle & Asare, 2011). Activities like tai chi, mindful yoga, or walking meditation are particularly suited to this approach. I’ve been encouraging all the delegates on my current hypnotic body mastery programme to engage in this.
Join a Class or Community
Community fosters belonging and motivation. Whether it’s a running club, CrossFit box, or online fitness forum, being part of a group encourages consistency and makes exercise more social (Marcus et al., 2006). Even a WhatsApp support group between friends can have a great effect on how you enjoy exercising.
Allow Flexibility and Forgiveness
Rigid thinking can derail progress. Missed a workout? No problem. Consistency over time matters more than perfection. Let go of the all-or-nothing mindset and acknowledge that rest and variability are part of the process (Baumeister & Tierney, 2011).
Move for Joy, Not Just Results
The best exercise is not the most intense, the most expensive, or the most complicated — it’s the one you enjoy enough to do consistently. Psychology offers us powerful tools to shift our mindset from obligation to enjoyment.
By choosing movement you love, setting small goals, tracking progress, and creating supportive environments, you transform exercise from a task into a treat.
Remember: It’s not about changing overnight, but about nudging your brain and body toward pleasure-driven habits that support long-term mental and physical health.
As Dr. Michelle Segar, behavioural sustainability researcher, puts it:
“Lasting motivation comes when we focus on how movement makes us feel, not just what it helps us achieve.”
So don’t chase an ideal, but aim to enjoy the process.
Have some of themes here resonated with you? Then have a read of these pages:
Would you like a satisfying and meaningful career as a hypnotherapist helping others? Are you a hypnotherapist looking for stimulating and career enhancing continued professional development and advanced studies? Adam Eason’s Anglo European training college.
References:
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. Penguin Press.
Biddle, S. J. H., & Asare, M. (2011). Physical activity and mental health in children and adolescents: A review of reviews. British Journal of Sports Medicine, 45(11), 886–895. https://doi.org/10.1136/bjsports-2011-090185
Carron, A. V., Hausenblas, H. A., & Mack, D. (1996). Social influence and exercise: A meta-analysis. Journal of Sport and Exercise Psychology, 18(1), 1–16. https://doi.org/10.1123/jsep.18.1.1
Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. https://doi.org/10.1207/S15327965PLI1104_01
Feil, K., & Hasking, P. (2008). The influence of mood on exercise behaviour. Australian Psychologist, 43(4), 275–282. https://doi.org/10.1080/00050060802318952
Hagger, M. S., & Chatzisarantis, N. L. D. (2007). Intrinsic motivation and self-determination in exercise and sport. Human Kinetics.
Ingledew, D. K., & Markland, D. (2008). The role of motives in exercise participation. Psychology and Health, 23(7), 807–828. https://doi.org/10.1080/08870440701405704
Kaushal, N., & Rhodes, R. E. (2015). Exercise habit formation in new gym members: A longitudinal study. Journal of Behavioral Medicine, 38(4), 652–663. https://doi.org/10.1007/s10865-015-9640-7
Legrand, F. D., & Thatcher, J. (2009). Acute mood responses to a 15-min long walking session at self-selected intensity: Effects of an experimentally induced telic or paratelic state. Emotion, 9(4), 516–520. https://doi.org/10.1037/a0015823
Looyestyn, J., Kernot, J., Boshoff, K., Maher, C., & Vandelanotte, C. (2016). Does gamification increase engagement with online programs? A systematic review. PLOS ONE, 12(3), e0173403. https://doi.org/10.1371/journal.pone.0173403
Marcus, B. H., Williams, D. M., Dubbert, P. M., Sallis, J. F., King, A. C., Yancey, A. K., … & Claytor, R. P. (2006). Physical activity intervention studies: What we know and what we need to know. Circulation, 114(24), 2739–2752. https://doi.org/10.1161/CIRCULATIONAHA.106.179683
Rhodes, R. E., & Kates, A. (2015). Can the affective response to exercise predict future motives and physical activity behavior? A systematic review of published evidence. Annals of Behavioral Medicine, 49(5), 715–731. https://doi.org/10.1007/s12160-015-9704-5
Trost, S. G., Owen, N., Bauman, A. E., Sallis, J. F., & Brown, W. (2002). Correlates of adults’ participation in physical activity: Review and update. Medicine & Science in Sports & Exercise, 34(12), 1996–2001. https://doi.org/10.1249/01.MSS.0000038974.76900.92
Woolley, K., & Fishbach, A. (2016). For the fun of it: Harnessing immediate rewards to increase persistence in long-term goals. Journal of Consumer Research, 42(6), 952–966. https://doi.org/10.1093/jcr/ucv098
