In the face of seemingly endless and ever-growing to-do lists of work tasks, life admin obligations, and personal development goals, it’s easy to see how even something that used to be a treat—like walking the dog or going to a fitness class—can feel like more of a chore. Particularly when it comes to exercise—a word that can be motivating or discouraging depending on your headspace—it can be difficult to carve out space and remember why you’re doing it in the first place.
Don’t get me wrong: Training may not always be fun in the moment. If you’re working out with a specific ambition in mind, like running a marathon, you may be in for some blood, sweat, and tears along the way. However, the point of this article is to remind you that physical activity isn’t just limited to traditional exercise, and it doesn’t have to be a slog.
So, with that in mind, let’s explore how you can take “no pain, no gain” and turn it into “moving and having fun equals job done.”
Step 1
Understanding the mind, body, and soul benefits of movement.
While it’s widely known that exercise can benefit fitness and overall mental and physical health, it’s perhaps less universally acknowledged that any type of physical activity—from stretching to walking to dancing—can also boost energy, concentration, sleep quality, and overall mood while reducing stress levels. For example, the 2024 edition of the ASICS State of Mind Study, which surveyed over 26,000 people across 22 countries, found that active people feel 30 percent more energized, 19 percent more focused, 23 percent more relaxed, and 21 percent more confident than non-active people. Furthermore, even light-intensity physical activity has been linked to improved heart health, lower risk of mortality, and other physical well-being markers. However you approach it, when it comes to movement, it’s a win-win-win situation for your mind, body, and soul.
Step 2
Tapping into the power of 15:09.
Another common blindspot about physical activity relates to how much you need to make a difference: It’s not as much as you may think. If you have time to wait for your oven to preheat, put on a skin-boosting face mask, or play The New York Times daily word games, you have time to get the benefits of physical activity. The research from ASICS shows that it only takes 15 minutes and nine seconds to feel a mental uplift from physical activity. Crucially, to see those benefits, that time just needs to involve movement—not necessarily intensive exercise. Another study involving over 11,500 participants across Australia, New Zealand, and the UK suggests that 15 minutes of daily physical activity over six weeks can yield a 14 percent improvement in fitness and an eight percent increase in overall health in addition to other physical and mental benefits.
Step 3
Redefine what “exercise” looks like.
Think of the last time you exercised. Take a moment to envision where you were, what you were doing, and how you felt. Maybe you pictured yourself in a gym, lifting weights, and pushing through muscle fatigue. Maybe you saw yourself in a spin class with sweat dripping down your face as you counted down the last seconds of the final track. Mostly likely, you didn’t picture yourself carrying groceries in from the car, walking up the stairs to a meeting, or kicking a ball around with your kids … but those are all equally valid forms of physical activity. Any movement—not just traditional exercise—can offer a boost to your physical and mental health.
Step 4
Find what types of movement work for you.
If your body and mind don’t discriminate when it comes to benefitting from physical activity, why force yourself to do something you don’t enjoy? Hate running? Can’t stand the idea of pumping iron? Try something else! Tap into what types of movement make you smile and don’t introduce additional stress into your life. Maybe that’s meeting up with a friend to stroll around the local park. Maybe that’s grabbing your partner and heading to a ballroom dancing class. Give yourself permission to pursue fun over perfection.
Step 5
Repeat and Adjust.
Whatever type(s) of movement you choose, if you’re having fun, you’re more likely to keep going back for more—which means more opportunities for joy, connection, and well-being. If your routine is no longer working for you—or if you don’t like having a routine in the first place—you can mix it up as much as you want. As long as you’re continuing to find joy in movement, you’ll be soaking up all those other physical and mental health benefits, too. The physical activity itself may not always be easy, but under these conditions, it will always feel rewarding and worthwhile.