Line Dancing
Group dancing in lines, no partner needed.
Get-fit guides / When you hate exercise
Exercise when you hate exercise
By the Exercise Explorer team. Last updated 13 November 2026.
You do not have to like exercise to be active. Dancing, gardening, walking the dog and playing games all count, and tiny sessions add up. These are the options we rate well, plus a few ideas from motivation research.
Read this first. This is general information, not medical advice. If you have a health condition, build up gradually and check with your GP if you are unsure.
The short answer
- The WHO says any activity is better than none, and the old 10-minute minimum bout was dropped. Gardening, housework and dancing all count.
- A 2018 review of 89 intervention studies found that setting behavioural goals, self-monitoring and practising the behaviour were among the techniques linked to better motivation for physical activity.
- Short bursts help too. A 2026 pooled analysis found very short bouts of activity improved fitness and blood glucose in sedentary people, though results varied.
- Pick something you do not mind, and make it easy.
Ways to move more if you hate exercise
Zumba
Latin-inspired dance fitness.
Allotment and Gardening
Digging, weeding and carrying work.
Dog Walking
Daily walks driven by a dog's needs.
Housework and DIY
Active chores counted as exercise.
Geocaching
GPS treasure hunt that adds walking.
Active Video Games
Ring Fit, Just Dance or Wii-style exercise games.
Exercise Snacking
Brief bursts of movement spread through the day.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Line DancingModerate evidence
Social, with music and a routine to follow.
60 min × 1/wkEffort ●●○○○Low cost - 2ZumbaLimited evidence
Dance-style fitness. A small trial in postmenopausal women found fitness gains.
50 min × 2/wkEffort ●●●○○Low cost - 3Allotment and GardeningLimited evidence
Active, outdoors and with a visible reward.
90 min × 3/wkEffort ●●○○○Low cost - 4
- 5Housework and DIYLimited evidence
Counts as activity, and gets things done.
60 min × 4/wkEffort ●●○○○Free - 6GeocachingLimited evidence
A treasure hunt that makes walking feel like a game.
90 min × 1/wkEffort ●○○○○Free - 7
- 8Exercise SnackingLimited evidence
Tiny bursts through the day instead of a workout.
2 min × 10/wkEffort ●●○○○Free
What to watch out for
- Choosing something you dread because it is meant to be best. The best exercise is the one you will do.
- All-or-nothing thinking. A 5-minute walk counts.
- Setting big goals you will fail to meet. Use small, specific ones.
- Treating exercise as punishment.
- Giving up after one bad session. Try something different.
A no-pressure first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1Put music on and walk for 10 minutes.
- Day2Dance in the kitchen for one or two songs, or do a bit of gardening.
- Day3A 10-minute walk, perhaps with a podcast.
- Day4Rest.
- Day5A short stretch of housework done briskly, or a game that gets you moving.
- Day6Walk somewhere you like, with a friend or a dog.
- Day7Rest. Tick off each day in a diary, because self-monitoring can help.
- My notes: what did you do, and did you enjoy any of it?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or palpitations during exercise.
- Pain that is sharp or gets worse after exercise.
- Low mood, anxiety or fatigue that makes it hard to do anything. Tell your GP.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate activity a week plus strength work on two days, state that some activity is better than none, and removed the earlier advice that activity must come in bouts of 10 minutes or more.
A 2018 systematic review and meta-analysis of 89 intervention studies (19,212 participants) found that interventions delivered face-to-face or in gym settings, or using techniques such as behavioural goal setting, self-monitoring of behaviour and behavioural practice or rehearsal, were associated with beneficial changes in several motivational constructs (effect sizes 0.12 to 0.46). Increases in intention and stage of change, but not autonomous motivation, were related to increases in physical activity.
A 2026 pooled analysis of 22 studies (994 sedentary people) found that exercise snacks improved cardiorespiratory fitness and blood glucose, although results varied and there was publication bias.
We found no trials we had read in full that test activities such as geocaching, line dancing or gardening against dislike of exercise.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
How do I get fit if I hate exercise?
Choose activities that do not feel like exercise, such as dancing, gardening and dog walking, and keep sessions short. Any activity is better than none.
What counts as exercise?
Anything that raises your heart rate and breathing, including brisk housework, gardening, dancing and walking.
How do I stay motivated?
A review found that goal setting, self-monitoring and practising the behaviour were linked to better motivation. Keep goals small and track what you do.
Is it OK to do tiny workouts?
Yes. A 2026 analysis found very short bursts improved fitness and blood glucose in sedentary people, with caveats.
What if I get bored?
Mix activities, change the setting, add music or friends, or try something new each month.
Do I need a gym?
No. Many people meet the guidelines through walking, housework and active hobbies.
When should I see a doctor?
See a GP if low mood or fatigue makes it hard to be active, or for dizziness, palpitations or pain that does not settle. Get urgent help for chest pain or severe breathlessness.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- How can interventions increase motivation for physical activity? A systematic review and meta-analysis. Health Psychology Review, 2018. doi.org/10.1080/17437199.2018.1435299
- The effect of exercise snacks on cardiorespiratory fitness, body composition, metabolic health, and muscle strength in sedentary individuals: a systematic review and meta-analysis. Frontiers in Nutrition, 2026. doi.org/10.3389/fnut.2026.1883923