If you hate exercise, you’re not alone. Many people feel this way—and it’s not because they’re lazy or unmotivated. Sometimes it’s because of past negative experiences, physical limitations, or just not knowing where to start. The good news? Movement doesn’t have to look the way you think it does.
Exercise physiologist Shauna Cook explains that while movement is great for our overall health, it’s not the whole story when it comes to weight. “It’s really important for good health, but it’s not everything,” she says. And that’s good news—because if you don’t love traditional workouts, there are still plenty of ways to support your health in a way that works for you.
Why move at all?
Exercise is about much more than weight loss—it’s about staying strong, independent, and healthy as we get older. It improves heart health, keeps our muscles working properly, and helps us maintain mobility.
One type of movement Shauna recommends is strength training, because it helps maintain muscle mass—and the more muscle we have, the more calories we burn, even at rest. She compares it to building a bigger engine: the bigger the engine, the more fuel it burns—even when you’re just sitting still.
And no—you don’t need to lift huge weights or worry about “bulking up.” That takes years of focused training. Strength training for most people is simply about building the strength to do everyday things like climbing stairs or carrying groceries with ease.
Start small. Really small.
If the thought of starting an exercise routine feels overwhelming, don’t worry—you can begin with tiny steps. Shauna says it all starts with your mindset: “Start with your brain. Get yourself into thinking about, okay, what are the small things that I can do? This is possible for me.”
Even standing up during TV commercials or short walks around the block can help build confidence. The key is building momentum with small wins. Over time, those small steps add up to big results.
Find what works for you.
The best kind of exercise is the kind you’ll actually stick with—and that usually means finding something you don’t completely dread. Some people like the energy of a group fitness class or having an instructor guide them. Others prefer the flexibility of doing something at home. If budget’s a concern, fitness apps and free YouTube videos can be great options. (Check out our fitness guide with links to at-home workouts here.) Try a few things and see what clicks. The goal isn’t perfection—it’s progress. Finding your way of moving is what makes it sustainable.
But what if I still hate it?
That’s normal. The key is focusing on what movement can do for you—not what you think it’s supposed to look like. Forget punishment. Forget comparison. Focus on how it makes you feel.
One thing Shauna highlighted is that many of us have been conditioned to expect fast results—but real, meaningful progress takes time. “It’s going to take time. It is something where we have to understand from a mental aspect that it’s a long journey.”
And when life happens—and it will—Shauna uses something called the “80/20 rule.” Eighty percent of the time, aim for healthy choices. The other 20%? That’s life. Enjoy the birthday cake. Take a rest day. It’s about balance, not perfection.
The most important part? Your mindset.
What matters most is how you talk to yourself along the way. Shauna encourages everyone to pay attention to their self-talk—what you say to yourself in the mirror matters. “Our thoughts drive our feelings, our emotions, which then contribute to our actions.” Getting your mindset right is just as important as any workout.
You don’t need to love exercise to benefit from moving your body. You don’t even need to call it “exercise.” Start where you are, do what you can, and be kind to yourself along the way.
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Diet and exercise alone aren’t enough to help many people reach a healthier weight. Medical treatments are needed to address the biological changes happening in our bodies that can drive weight regain. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
Always consult your doctor before beginning an exercise program to make sure it’s appropriate for you. Stop exercising if you experience pain, shortness of breath, dizziness, or other discomfort. The information on this website program is NOT intended, and should NOT be used, as a substitute for professional medical advice, diagnosis or treatment.
