Q: How was your day, Dr Ketch? I am not enjoying my exercise. What can I do to feel deep enjoyment and having fun when I exercise. Please, what should be my aim/goal of exercise? Thank you.
A: I truly understand how you feel 
Sometimes the very things that are good for us are not exactly exciting to do, right? 
But because physical activity is meant to be part of everyday life, the secret is to make it enjoyable and choose activities you genuinely like.
Exercise has many powerful benefits. It strengthens your heart, builds your muscles, helps with weight control, and improves how you feel about yourself…even though that “feel-good” part may not be happening yet in your case 
The truth is, movement releases natural “happy chemicals” in the brain, lowers the risk of high blood pressure, strengthens bones, improves flexibility, and supports overall health. So even if weight loss is not your goal, staying active is still very important.
If you enjoy the gym, that’s a great place to start. Begin with warm-up exercises, include cardio activities like the treadmill, add strength training with weights, and finish with core or abdominal work if you like. A fitness instructor can guide you based on your needs. And if you haven’t exercised in a while, start small, even 10 minutes a day, and gradually increase.
To make it more fun? Try listening to your favourite music while working out. Music changes everything
Now, not everyone has access to a gym, and that’s perfectly fine. There are many simple and enjoyable ways to stay active:
If you love dancing, dance! Join a class with your partner or simply dance at home with family. It’s a joyful way to burn calories.
While getting ready in the morning or watching TV, play music and move along. Even dancing during commercial breaks can make a difference.
Remember arm wrestling? Challenge your children or friends — it’s fun and works your muscles too.
On weekends, plan activities like football, tennis, volleyball, walking, jogging, cycling, or hiking with loved ones. You stay active and connect at the same time.
Choose the stairs instead of elevators. Walk to pick up documents instead of calling someone. Stretch, flex, and move your muscles even while sitting at work.
You can even hold walking meetings with colleagues – productivity and exercise together
If you use public transport, stop one or two bus stops earlier and walk home (only if the area is safe).
House cleaning, active video games, and playing with children can also give you a surprisingly good workout and plenty of laughter too… well, maybe not always the house cleaning part
Having an exercise partner helps with motivation and accountability.
You might also consider using a pedometer, which counts your daily steps and encourages you to move more. Aim for at least 150 minutes of physical activity each week, spread across several days rather than cramming it all into the weekend.
And remember, exercise works best when combined with healthy eating. Burning 500 calories at the gym and then immediately eating a 600-calorie burger simply cancels out the effort, meaning all that sweat didn’t really count
I hope this gives you new ideas and fresh motivation.
I’d love to hear from you – what fun ways do you stay active each day? Looking forward to your comments. You can also join our 14-day challenge and stand a chance to win a pedometer (step counter) to help your wellness journey this year!
Have a wonderful evening and an even better weekend ahead
chatwithketch 