Here’s why many people don’t like exercising

There are many reasons to dislike exercise. Some you might expect, like the effort involved or feeling uncomfortable at the gym. But the roles played by your genes and brain chemicals might surprise you. 

Finding an activity you enjoy is key, and exercising with a friend or in a group can provide extra encouragement.

It’s also important to set realistic, personal goals. If it’s an option, a personal trainer can help with this.

Reasons for hating exercise

You may dislike the feeling of exertion or your experience at the gym. And your genes, body chemistry, confidence, and social environment can all play a role, too.

We asked members of the ZOE community for their reasons, and we’ve included some of their insights throughout the article.

1. Hating the gym

Many of us associate exercise with the gym, and there are many reasons not to enjoy it.

Gyms can be expensive, too. If you already find it hard to be there, the cost can be especially off-putting.

2. Endocannabinoids

When you don’t like exercise, it may be strange to hear that some people get a “high” from their workouts. 

Many people attribute this high to the release of chemical messengers (neurotransmitters) called endorphins, which your body releases when you exercise.

In the ZOE Science & Nutrition podcast on healthy habits, Michael Mosley describes an experiment: Going for a run led to a huge boost in endocannabinoid levels and mood for some people but no change for others.

So, if you’ve been exercising and you’re still waiting for that high, it may be better to focus on the satisfaction of finishing your session and the health benefits that come with it.

3. Nausea when exercising

Exercise can lead to nausea and other gut symptoms for some people. This exercise-induced nausea can affect professional athletes and rookies alike.

If you’re experiencing this, it may help to drink more water before exercising or try something less strenuous.

4. Genetics

One study compared groups of adolescent siblings, including twins, to check the role of genes in attitudes to exercise.

The participants each completed exercise sessions of different intensities. They then described how they felt during and after the exercise, and how difficult it was.

So, if you hate exercise and find it difficult, there’s a chance that it could stem from your genes.

5. Social and cultural reasons

According to the Centers for Disease Control and Prevention (CDC), in the U.S., Hispanic people are slightly more likely to be physically inactive than Black people. Both populations are significantly more likely to be inactive than white people. 

For anyone, if working out is less of a priority in your community, you may be less likely to see it in a positive light.

Research suggests that this may be the case for women, in particular.

6. Not knowing what to do

Some forms of exercise are complicated. If you’re not familiar with how to do a new activity, trying it might be intimidating.

Having to rely on written instructions or videos can make things more difficult, too, especially if no one is offering support or advice.

7. Being unable to do certain exercises

If you become unable to do an activity you once loved, it can have a big impact on how you view exercise in general.

Celia used to really enjoy running most mornings and was considering a half marathon. But a period of illness followed by the pandemic meant that staying indoors became the priority.

“I bought a really good treadmill but found it so tedious that I quickly lost interest. I loved running in the elements, not in the garage.” 

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How to find motivation

If you hate exercise, it may be that you haven’t found the right type or approach.

Here are some tips for a better experience:

• Find what you like doing: Exercise comes in many forms, from lifting weights to going for a walk, to playing a sport. If you can find something you enjoy, you’ll be far more likely to stick with it.

• Exercise with others: Working out with a friend could give you the confidence to try new activities and help you stay consistent. Exercising in a group can add a social element that makes it more fun and less like hard work.

• If you have the means, consider a personal trainer: A qualified trainer can provide moral support, create a routine that suits your ability and goals, and make sure you’re exercising correctly. Apps and online videos can also help. 

• Have realistic expectations: Even a small amount of regular exercise can improve your health and fitness. But it may take time to see results. Be kind to yourself and keep going.

• Aim for something sustainable: Choose a time of day, location, and type of exercise that you’re most likely to stick with. If you get bored easily, add some variety. Set long- and short-term goals so you can chart your progress. 

Why do people love exercise?

Even if you don’t get a runner’s high, the physical and mental benefits of regular exercise can make you feel good on a daily basis. 

You may have more energy, a better mood, a sharper mind, and improved sleep.

You’ll eventually see the results of your efforts. This could mean:

• lifting bigger weights

• walking or running farther or for longer

• getting better at a sport

• finding everyday tasks easier 

• improving health measures, like blood pressure or cholesterol levels

Ruth used to hate exercise due to her experiences at school and with team sports, which left her feeling inadequate. Then, she discovered fun exercise classes that made her feel good afterward.

Now she enjoys getting noticeably stronger and fitter, as well as the social side — she can meet friends at the gym or take long walks with them.

Of course, there are other motivations for exercising. The media, including social media, promotes certain ideals and expectations of our bodies, and we can struggle to live up to them.  

But fitness doesn’t mean being ripped, super skinny, or going to the gym every day. It’s about feeling better, feeling healthier, and improving on where you were before.

How much physical activity do we need?

The physical activity recommendations for adults in the U.S. are 150–300 minutes of moderate cardiovascular exercise each week, or 75–150 minutes of vigorous cardio exercise a week, spread across several days.

It’s also recommended to do strength training, such as lifting weights or doing push-ups, on at least 2 days a week.

Recommendations in the United Kingdom are very similar.

It’s worth noting that exercise is just one part of a healthy life. What we eat is also important.

At ZOE, we run the largest nutrition science study in the world. We know that everyone has their own unique responses to different foods, so a one-size-fits-all approach to nutrition doesn’t work.

Our at-home test measures your gut health along with how your blood fat and blood sugar levels respond to food. With this information, our personalized nutrition program can recommend the best foods for you and your health goals.

Learn more about how it works by taking our free quiz.

Summary

People who hate exercise may dislike the feeling of exertion or the gym environment. Your genes, biology, and social setting can also factor in.

If you’re struggling, finding the right type of exercise for you and getting support from others can make a huge difference.

Make your goals realistic and achievable — doing any exercise is so much better for you than doing none.